PEA MILK
Unlike many plant-based milks — such as almond and coconut milk — Ripple milk is comparable to cow’s milk in protein content.
1 cup (240 ml) of Ripple milk packs 8 grams of protein — the same as 1 cup (240 ml) of cow’s milk (1).
Other plant-based milks can’t compare to the protein found in Ripple milk. For example, 1 cup (240 ml) of almond milk contains only 1 gram of protein.
The high protein content of Ripple milk is due to its yellow pea content.
Peas are one of the best sources of plant-based protein you can eat.
In fact, pea-based protein powders have become popular with consumers looking to boost their protein intake.
Regularly consuming protein-rich foods like pea milk may help regulate appetite and keep you feeling satisfied between meals, possibly promoting weight loss.
High-protein diets have been linked to many health benefits, including lower body weight, increased muscle mass and better blood sugar control.
Pea protein is also rich in branched-chain amino acids (BCAAs), a group of specialized amino acids that may promote muscle growth and regulate blood sugar.
A Good Source of Important Nutrients
In addition to protein, Ripple milk contains many nutrients such as potassium, iron and calcium. Like many other plant-based milks, it’s enriched with some of these nutrients.
1 cup (240 ml) of unsweetened, original Ripple milk contains (7):
Calories: 70
Protein: 8 grams
Carbs: 0 grams
Total fat: 4.5 grams
Potassium: 13% of the Reference Daily Intake (RDI)
Calcium: 45% of the RDI
Vitamin A: 10% of the RDI
Vitamin D: 30% of the RDI
Iron: 15% of the RDI
Ripple milk is rich in potassium, calcium, vitamin A, vitamin D and iron, nutrients which may be lacking in your diet — especially if you are vegan or vegetarian.
In fact, 1 cup (240 ml) of Ripple milk delivers 45% of the RDI for calcium, a mineral that plays vital roles in bone health, nerve transmission and muscle contraction.
Plus, Ripple contains omega-3 fatty acids from algal oil, which is derived from marine algae.
Algal oil is a concentrated, plant-based source of omega-3 fats — particularly DHA
DHA plays vital roles in heart health, immune function, nervous system function and brain health
A Hypoallergenic, Dairy-Free Alternative to Cow and Nut Milk
Lactose intolerance is estimated to affect over 68% of the global population.
Those who are lactose intolerant must avoid dairy products, including cow’s milk, to eliminate unpleasant symptoms like bloating, gas and diarrhea.
Because Ripple is dairy-free, you can enjoy it even if you’re intolerant to lactose.
Many plant-based milks are available for people with lactose intolerance. However, some people don’t consume soy- or nut-based milks due to allergies, intolerances or health concerns.
Because Ripple milk is soy- and nut-free, it’s a safe choice for people with allergies or other health concerns.
Plus, Ripple milk is even higher in protein than soy milk, which is known for its impressive protein content.
Ripple is also gluten-free and appropriate for those following vegan diets.
Low in Calories, yet Creamy and Satisfying
Ripple contains fewer calories than cow’s milk, making it a more weight-loss-friendly beverage.
1 cup (240 ml) of unsweetened Ripple milk provides 70 calories, while 1 cup (240 ml) of skim milk has 87 calories.
Although Ripple milk is lower in calories than cow’s milk, it has a richer, creamier texture than many other plant-based milks.
Ripple milk is made by blending whole peas and combining them with other ingredients like water and sunflower oil.
The result is a smooth liquid easily added to a variety of dishes such as oatmeal and smoothies.
While other dairy milk alternatives like almond milk tend to be thin and watery, Ripple milk is thicker and may be more palatable.
Unsweetened Ripple Milk Is Low in Carbs and Sugar
Unsweetened Ripple milk is low in calories and carbs, making it an excellent choice for those following low-carb diets.
1 cup (240 ml) of unsweetened Ripple milk contains no sugar and zero grams of carbs.
In comparison, 1 cup (240 ml) of 2% cow’s milk contains 12.3 grams of carbs and the same amount of sugar. Both the sugar and carbs come from lactose, a natural sugar found in cow’s milk.
Unsweetened Ripple milk may also appeal to people with diabetes who need to keep track of carbs in order to manage their blood sugar.
However, it’s important to note that other flavors of Ripple milk — including vanilla and chocolate — contain added sugars.
More Environmentally Friendly Than Almond or Cow’s Milk
Ripple Foods claims that pea-based milk is more environmentally friendly than cow’s milk or almond milk.
Dairy cows emit vast quantities of methane, a greenhouse gas. Milk also requires a lot of water and energy to produce.
This combination negatively impacts the environment and contributes to climate change .
Though almond milk production emits fewer greenhouse gasses than cow’s milk, it requires massive sums of water.
In fact, the state of California uses an average of 3.2 gallons (12 liters) of water to produce just one almond kernel.
Ripple Foods asserts that it takes 86% less greenhouse gas emissions to make pea milk than almond milk. The company also states that cow’s milk requires 25 times more water to produce than Ripple milk.
Keep in mind that Ripple’s environmental claims don’t appear to have been certified by a third party.
Potential Downsides of Ripple Milk
Certain Types Are High in Sugar
While the unsweetened version of Ripple milk contains no sugar, the product comes in various flavors — some of which are packed with added sugar.
For example, 1 cup (240 ml) of chocolate Ripple milk contains 17 grams of sugar.
This equals nearly 4 teaspoons of added sugar.
While the added sugar in Ripple milk is much lower than in many brands of chocolate milk, it’s still considerable.
Added sugars — especially those from sugar-sweetened beverages — contribute to obesity, diabetes, fatty liver and heart disease.
You should avoid added sugars whenever possible.
Contains Sunflower Oil, Which Is High in Omega-6 Fats
The rich and creamy texture of Ripple milk is partially due to the sunflower oil that it contains.
Though adding sunflower oil may result in a smoother product, it doesn’t contribute any nutritional benefits.
Sunflower oil is high in omega-6 fatty acids — a type of fat found in vegetable oils that most people consume in excess — and low in omega-3s, which are beneficial to health.
When consumed too much, omega-6 can contribute to inflammation, which may increase your risk of chronic diseases like obesity, heart disease and diabetes.
Fortified With Vitamin D2, Which Isn’t as Absorbable as D3
Vitamin D is a fat-soluble vitamin that plays many important roles in your body, including regulating bone growth and supporting your immune system.
Vitamin D3 is derived from animal sources while D2 is found in plants.
Ripple Foods uses vitamin D2 in their pea milk, which may be less absorbable than D3.
Recent research shows that D3 is twice as effective at raising blood levels of vitamin D than D2.
Because many people are deficient in vitamin D, it’s important to choose supplements and foods that contain vitamin D in a form that your body can use effectively.
How to Add Ripple or Homemade Pea Milk to Your Diet
Like other plant-based milks, Ripple milk or home-made pea milk is a versatile liquid that can be added to many drinks and dishes.
Here are simple, delicious ways to include Ripple or pea milk in your meal plan:
Pour it over rolled oats for a boost of plant-based protein.
Use it as a base for your favorite smoothie.
Use it instead of cow’s milk when baking or making homemade salad dressing.
Cut your coffee with Ripple or pea milk instead of cow’s milk.
Combine it with rolled oats, nut butter, cinnamon, chia seeds and apples for a tasty overnight oat concoction.
Make chia pudding by mixing chia seeds, chocolate Ripple milk and cocoa powder.
How to Make Your Own Pea Milk
To make your own pea milk, combine 1.5 cups (340 grams) of uncooked split peas with 4 cups (950 ml) of water and bring to a boil.
Reduce heat and simmer peas until soft for about 1–1.5 hours. When fully cooked, combine the peas in a blender with 3.5 cups (830 ml) of water, 2 teaspoons of vanilla extract and three pitted dates for sweetness.
Blend the ingredients until smooth and add more water until the desired consistency is reached.
Pea milk can be strained using a nut milk bag for a smoother texture.
If you want to reduce the amount of sugar in your pea milk, simply exclude the dates.
The Bottom Line
Ripple milk is a plant-based milk made from yellow peas.
It’s much higher in protein than most other plant-based milks and provides a good amount of important nutrients, such as calcium, vitamin D and iron.
It’s also highly versatile, making it an excellent addition to a number of recipes.
However, Ripple milk contains sunflower oil, which is high in omega-6 fats, and certain flavors are loaded with added sugars.
Nonetheless, unsweetened Ripple milk or home-made pea milk is a smart choice for those looking for a high-protein, hypoallergenic substitute for cow’s milk.
Coconut
One (potentially) good thing about coconut milk: It’s higher in fat than other non-dairy milks and contains just one carb. If you’re doing a super low-cab, high-fat diet like keto, you may want to incorporate coconut milk in order to meet your fat needs. And, of course, it's a non-dairy alternative for anyone who is can't drink cow's milk.
Oat
Oat milk is, well, exactly what it sounds like: a non-dairy, vegan milk substitute made from oats. At its most basic form, oat milk is made of oats and water blended together, then strained to create a smooth, creamy liquid. Some brands fortify theirs with extra vitamins and minerals (or add flavors and sweeteners).
Nutrition labels vary between brands, so not all oat milks are created equal. Some, for example, have more sugar than others, depending on added flavors and other factors.
Here's an example of what you'll get in one cup of plain Pacific Foods oat milk:
Calories: 130
Fat: 2.5 g
Saturated fat: 0 g
Protein: 4 g
Carbohydrates: 24 g
Sugars: 19 g
Fiber: 1.9 g
Sodium: 115 mg
Oat milk also contains small amounts of plant oils, which are heart-healthy unlike the saturated fats found in dairy milk. Plus, oat milk is generally free of allergens like soy and nuts, making it a good dairy-free alternative if you have food allergies. Oats are also usually gluten-free, although you should still check the label before purchasing if you have Celiac disease or another kind of gluten intolerance.
OAT
Environmental impact: In comparison to other plant-based milks, oat milk has a low environmental impact as the grain requires very little water and can be grown in various parts of the world, including Europe. Oat milk is also very easy (not to mention cheap) to make yourself as you only need zero-waste oats, water, a blender and a cheese strainer. We promise it doesn't take more than ten minutes to make. Best for: Oat milk is a great source of fibre and also the perfect dairy-free alternative for anyone allergic to nuts. Best used in: Coffee! In our humble opinion, it is the best plant-based milk to go in your coffee and also foams nicely if you’re ever in the mood for a cappuccino.
ALMOND
Environmental impact: Almonds require over six times more water to grow than oats, according to the Water Footprint Network, and a recent study by Oxford University showed that a single glass requires 74 litres (more than an average shower). Over 80% of the world’s almonds are grown in California, which means that almonds also have a heavy carbon footprint if you live outside of the US, due to overseas shipping. However, it is worth keeping in mind that dairy milk still has a higher impact. If you’re an almond milk aficionado you can try making it yourself at home with almonds from a zero-waste shop to avoid any sort of packaging. Best for: Good source of Vitamin D and has no cholesterol - making it good for heart health. Best used in: Smoothies, hot chocolate, turmeric latte, baking.
RICE
Environmental impact: Rice milk also requires quite a lot of water in its production, but comparatively less than almonds. Best for: Rice milk is a good source of vitamin B and magnesium. Best used in: Smoothies or hot drinks as it's slightly sweet.
SOYA
Environmental impact: The production of soy is very high as it is used in Western diets, but also is main feed livestock worldwide. Growing soy requires vast amounts of land and it is primarily grown in Brazil, where it hugely contributes to the deforestation of the Amazonian rainforest (in Brazil, the equivalent of 5.6 million acres of land is used to grow soya beans to feed farmed animals in Europe). The majority of soybeans are genetically modified for livestock consumption, and essentially include a lot of nasties the non-GMO counterparts don’t have. So we definitely recommend getting organic soy milk if possible. Best for: Soy milk is very high in protein (and because of that the most similar to dairy milk) Best used in: Soy milk is an all rounder, that works well in coffee and any other hot drinks, as well as baking, as it is quite sweet and creamy (and foams for frothy lattes).
COCONUT
Environmental impact: Coconut farming is relatively low impact but as its grows in tropical climates there is a high carbon footprint from travel involved, similar to almond milk. Best for: Coconut milk is rich in fats (the good kind) and antibacterial properties Best used in: Matcha latte (yes, trust us on this one), porridge, smoothies, cooking, baking and anything else that needs a tropical twist
