The plant milk shake-up: Pea and pistachio join oat and almond – Harvard Health

For a long time, your milk choices were whole, 2%, 1%, and fat-free (or skim). Today, grocery store refrigerator shelves are stocked with plant-based milks made from nuts, beans, or grains, and include favorites like almond, soy, coconut, cashew, oatmeal, and rice. However, the fertile land of the plant milk business new options continue to spring up, such as pistachio milk, pea milk and even potato milk. It seems that if you can grow it, you can make milk with it.

So are these new alternatives nutritionally better than other plant-based milks, or just more of the same?

Some facts about non-dairy milk

All plant-based milks are made the same way: nuts, beans, or grains are ground to a pulp, strained, and combined with water. You end up with only a small percentage of the actual plant, less than 10% for most brands. Nutrients like vitamin D, calcium, potassium, and protein are added in varying amounts. “Still, many alternative milks have similar amounts of these nutrients compared to cow’s milk,” says Dr. Walter Willett, professor of epidemiology and nutrition at the Harvard TH Chan School of Public Health.

Plant-based milks are considered “greener” than dairy and emit fewer greenhouse gases during production. However, growing some of these plants and turning them into milk requires large amounts of water. Most plant-based milks are low in calories. However, on average, these dairy products cost more than dairy.

Nutrition, calories and other benefits of the new vegetable milks

Here’s a closer look at three new members of the alternative milk family.

• pistachio milk it is not green like walnut, but dull in color. Because it contains little actual pistachio, you miss out on the nuts’ essential vitamins and minerals, such as thiamin, manganese, and B vitamins₆. However, pistachio milk contains less than 100 calories per cup, which is similar to skim cow’s milk and other plant-based milks. An added benefit of pistachio milk is that it’s a bit higher in protein than other plant-based milks (which can be light on the protein department compared to cow’s milk).
• pea milk it is created from yellow peas, but does not have a “pea” flavor. Its color, flavor, and creamy consistency are similar to dairy, so people may find it more appealing than the sometimes watery texture of other plant-based milks. Pea milk packs a decent protein punch (at least 7 grams per serving), and each serving adds up to around 100 calories. It also requires less water to produce than other non-dairy milks and has a lower carbon footprint than dairy.
• potato milk it is more like regular cow’s milk than other plant milks due to the starchy nature of the potato. Arguably the greenest non-dairy milk, because growing potatoes requires less land and water than dairy and other plants. Potato milk is also low in calories: 80 to 100 per serving.

What is the best non-dairy milk for you?

There doesn’t seem to be a big difference between most plant milks. Ultimately, three issues drive your choice: digestion issues, environmental impact, and personal taste.

Digestion problems. Plant-based milks are a quality alternative for people with lactose intolerance or lactose sensitivity whose bodies cannot break down and digest lactose, the sugar in milk. This causes digestive problems like diarrhea, gas, and bloating. (However, ultrafiltered, lactose-free cow’s milk is available for those who prefer dairy.)

Environmental impact.A study on Science found that milk production generates almost three times more greenhouse gases than plant-based milk. However, some non-dairy milks, predominantly almond milk, require a lot of water to produce. (Some research suggests that almond milk’s water demands are about the same as cow’s milk, according to Dr. Willet.)

Still, if you want to do your part to fight climate change, buying plant-based foods instead of dairy is the greener choice.

Personal taste. Plant-based milks can be an acquired taste, but with multiple options, there’s a good chance you’ll be able to find one that satisfies your taste buds. Manufacturers try to overcome the taste dilemma by adding additional sugar, sweeteners like vanilla and chocolate, and other additives. Therefore, always check total and added sugar amounts and keep the amount per serving below 10%. Of course, the smaller the amount, the better.