Dr. Thomas Dwan - Is It Bad For You? Approved by Dr. Thomas Dwan

Is Ripple Milk Bad For You?

Also Known As: Pea milk, Plant-based milk



Short answer

Ripple Milk, a plant-based milk alternative from peas, offers notable nutrition including comparable protein to dairy, reduced calories, and lower saturated fat. It's fortified with crucial nutrients such as calcium, vitamin D, and omega-3s, making it a strong alternative for those with dietary restrictions or lactose intolerance. While it's not necessarily bad for you, moderation and diet diversity are key.



Recommended Alternative

Long answer

Nutritional Profile of Ripple Milk Compared to Dairy

Ripple Milk, a non-dairy milk alternative made from yellow peas, has gained popularity thanks to its creamy texture and plant-based origin. To understand its health implications, it's essential to compare its nutritional profile to that of traditional dairy milk.

Protein Content: One of the standout features of Ripple Milk is its protein content. An 8-oz serving of Ripple Milk provides about 8 grams of protein, which is comparable to the protein content in cow's milk. The protein sourced from peas is high-quality and rich in essential amino acids, making it an excellent alternative for those who avoid animal products.

Calories and Fat: Ripple Milk is lower in calories than whole dairy milk, with approximately 70 calories per serving compared to 150 calories in the same amount of whole cow's milk. The fat content in Ripple Milk is also beneficial, as it includes healthy polyunsaturated fats, with 4.5 grams total fat and 0.5 grams saturated fat per serving. In contrast, whole dairy milk contains about 8 grams of total fat and 5 grams of saturated fat per serving, which is a consideration for those monitoring their saturated fat intake.

Carbohydrates and Sugar: Ripple Milk is lower in carbohydrates than dairy milk, containing less than 1 gram per serving, while an 8-oz serving of cow's milk contains around 12 grams, most of which come from naturally occurring sugars like lactose. Ripple Milk is a good choice for individuals managing their carbohydrate intake or those who have lactose intolerance.

Vitamins and Minerals: Ripple Milk is fortified to rival the vitamin and mineral content of dairy milk. It is a good source of calcium, vitamin D, and vitamin B12. One serving of Ripple Milk can provide 30% of the daily value (DV) for calcium and 45% of the DV for vitamin D. In comparison, cow's milk naturally contains calcium and is often fortified with vitamin D, providing around 25-30% of the DV for each. Ripple Milk also contains vitamin B12, an essential nutrient often lacking in plant-based diets.

Other Nutrients: Ripple Milk is enriched with omega-3 fatty acids, such as algal oil, contributing to the overall essential fatty acid intake. Cow's milk does not naturally contain these beneficial omega-3s, although some fortified options are available.

To provide a clear comparison, here's a breakdown of the nutritional content per 8-oz serving of Ripple Milk compared to whole dairy milk:

Nutrient Ripple Milk Whole Dairy Milk
Calories 70 150
Total Fat (g) 4.5 8
Saturated Fat (g) 0.5 5
Trans Fat (g) 0 0.3
Cholesterol (mg) 0 35
Protein (g) 8 8
Carbohydrates (g) <1 12
Sugars (g) 0 12
Calcium (% DV) 30% 25-30%
Vitamin D (% DV) 45% 25-30%
Vitamin B12 (% DV) 50% Not usually fortified

This comparison underscores Ripple Milk's viability as a nutrient-rich alternative to dairy for individuals following a plant-based diet, those with lactose intolerance, or others looking to diversify their sources of nutrition. Nonetheless, as with any dietary choice, personal nutritional requirements and preferences should guide decisions. It's advisable to consult with a healthcare provider or a dietitian when making significant changes to your diet.

Plant-based Proteins: Peas as a Source in Ripple Milk

In recent years, plant-based milks have surged in popularity as dairy alternatives. Among them, Ripple Milk is notable for using pea protein as its primary source of protein. When evaluating the nutritional implications of pea protein in Ripple Milk, it is essential to explore its benefits and any potential concerns for consumers.

Pea protein is a high-quality protein derived from yellow split peas, and unlike some plant-based proteins, it contains all nine essential amino acids required by the human body. This makes it a complete protein, similar to those found in animal products, which is essential for muscle growth, repair, and general bodily functions.

  • High digestibility: Pea protein is recognized for its easy digestibility, with a digestibility score of 94%, according to research published in the Journal of Agricultural and Food Chemistry. This high level of digestibility means that it is gentle on the gastrointestinal system and can be a suitable option for individuals with certain food sensitivities.
  • Hypoallergenic: Pea protein is naturally hypoallergenic, which lends it an edge over common allergens like soy and nuts found in other plant-based milk alternatives. This makes Ripple Milk an excellent option for those with allergies or intolerances.
  • Sustainability: From an environmental perspective, peas have a low water footprint and can be grown without nitrogen-based fertilizers, making them a more sustainable protein source than many other crops.
  • Protein content: With 8 grams of protein per serving, Ripple Milk matches the protein content of dairy milk, an aspect that is often lacking in other plant-based milk alternatives.

However, some challenges exist with plant-based proteins. While peas are a complete protein, the balance of amino acids is different compared to meat or dairy proteins. To address any imbalance, it's important for individuals on a plant-based diet to consume a variety of protein sources to ensure they receive all necessary amino acids.

Furthermore, pea protein in Ripple Milk is isolated from whole peas through a series of mechanical and chemical processes. While this allows for a higher protein concentration and removal of carbohydrates and fats, it also means the natural matrix of nutrients found in whole peas is altered. Consuming a variety of whole plant-based foods in addition to Ripple Milk ensures a wide spectrum of nutrients in one’s diet.

It’s also vital to note that Ripple Milk is often fortified with additional nutrients, such as calcium, vitamin D, and omega-3 fatty acids, to mimick the nutritional profile of dairy milk. These enhancements contribute positively to the nutritional profile of pea protein-based Ripple Milk, especially for those who might otherwise lack these nutrients in their diet.

Considering these points, pea protein serves as an effective and health-conscious choice for those seeking a dairy alternative. Its inclusion in Ripple Milk offers a robust package of essential amino acids, making it a suitable source of protein, particularly for vegetarians, vegans, or individuals with particular dietary restrictions.

Additives and Sweeteners in Ripple Milk: Cause for Concern?

When exploring the world of plant-based milks, understanding the role of additives and sweeteners is crucial. Ripple Milk, a popular pea-protein-based dairy alternative, contains several such components that consumers should be aware of. Let's examine the impact of these ingredients on your health and whether they should be a cause for concern.

Understanding Additives

Additives are included in foods and beverages for various reasons, such as improving taste, texture, and shelf life. In Ripple Milk, additives like sunflower lecithin, natural flavors, and certain gums (like gellan gum) are used.

  • Sunflower Lecithin: Acts as an emulsifier, helping blend water and oil components. Generally recognized as safe (GRAS) by the FDA, lecithin is considered benign for most individuals. However, those with sunflower allergies should approach with caution.
  • Natural Flavors: Add flavor to make plant-based milk more palatable. While these are derived from natural sources, the specifics of the term "natural flavors" can be quite broad and not always well-defined for consumers.
  • Gellan Gum: This is a thickening agent that improves texture. Some studies indicate it's safe in moderation, but overconsumption could lead to digestive disturbances in sensitive individuals.

Sweeteners in Ripple Milk

As for sweeteners, some Ripple Milk variants contain added sugars or sugar substitutes which may influence blood sugar levels and overall health:

  • Added Sugars: Those with concerns about caloric intake or sugar consumption should be mindful of the added sugars in certain flavored versions of Ripple Milk. Excess sugar can contribute to metabolic disorders, weight gain, and dental problems.
  • Sugar Substitutes: Some plant-based milks contain sugar alcohols or artificial sweeteners, which can cause digestive issues in sensitive individuals or when consumed in large amounts, although they offer a lower-calorie option for those managing weight or blood sugar.

It's important to note that individual responses to additives and sweeteners can vary. A dietitian or a healthcare provider should be consulted by anyone concerned about the potential effects of these ingredients in their diet. Moreover, checking ingredient labels for specific types and levels of additives and sweeteners can provide further insight into their potential impact on health.

When referencing specific studies or expert opinions, it's key to review the broader context of the research. For instance, while a study published in the Journal of Food Science considers gellan gum to be safe as a food additive, the study also suggests that more comprehensive evaluations of food additives are necessary to gauge long-term health effects. Thus, keeping updated with current research is essential for informed dietary choices. Ripple Milk, like any processed food, should be consumed in moderation and as part of a balanced diet.

Environmental Impact of Ripple Milk Production

As consumers become increasingly concerned about the ecological footprint of their dietary choices, the environmental impact of Ripple Milk production comes under scrutiny. Ripple Milk, a plant-based milk alternative, is derived from yellow peas, a choice that offers some environmental benefits over conventional dairy milk and certain other non-dairy alternatives. In this sub-section, we'll delve into the various factors that contribute to Ripple Milk's environmental impact, exploring both the positive aspects and the challenges faced during its production.

Reduced Greenhouse Gas Emissions
A key factor in evaluating the sustainability of a food product is the amount of greenhouse gas (GHG) emissions it generates. Ripple Milk production is associated with significantly lower GHG emissions compared to dairy milk. A life cycle assessment of Ripple Milk would likely reveal a smaller carbon footprint as peas require less fertilizer and water than almonds or dairy, and because peas naturally enrich the soil with nitrogen, reducing the need for additional nitrogen-based fertilizers.

Water Usage
Water conservation is another important environmental parameter. Ripple Milk production uses considerably less water than dairy milk, which is water-intensive due to the requirement of large volumes needed for both the animals and the crops that feed them. In comparison, the water footprint of yellow pea cultivation is relatively modest, presenting Ripple Milk as a more sustainable choice for eco-conscious consumers.

Land Use Efficiency
When it comes to land use, Ripple Milk demonstrates a higher level of efficiency. Growing peas for Ripple Milk can be done on a smaller scale than raising cows or growing nut trees for milk production. Peas also have the advantage of being a rotational crop, improving soil health and allowing for more diverse agricultural practices, thereby supporting ecosystem biodiversity.

Chemical Usage
In terms of pesticide and herbicide usage, peas typically require less than crops like almonds or soy. However, it is important to note that the specific farming practices employed by pea suppliers for Ripple Milk can vary, and organic farming techniques would further reduce the chemical usage and environmental impact.

Processing Energy Consumption
The processing of Ripple Milk from yellow peas involves steps such as milling, blending, and separating. While these methods are energy-consuming, innovations in manufacturing technology are being adopted to minimize the energy footprint, making the overall process more sustainable compared to the energy-intensive processes required for dairy milk production.

In conclusion, while no food production is without impact, Ripple Milk offers a plant-based alternative that signifies a positive step towards a more sustainable food system. By examining the environmental aspects, such as GHG emissions, water use, land use efficiency, chemical usage, and energy consumption, we can better understand the implications of choosing Ripple Milk over other options. Consumers who place a premium on ecological conservation can thus make an informed choice, considering the potential benefits and weighing them against any environmental concerns.

Assessing Allergenicity and Digestibility of Ripple Milk

Ripple Milk is a plant-based milk alternative derived from peas, a legume known for its protein-rich content. For individuals with specific dietary needs or allergies, understanding the allergenicity and digestibility of this milk alternative is crucial. Below, we delve into the potential allergenic effects of pea protein and the general digestibility of Ripple Milk.

Allergenicity of Pea Protein:

  • Pea protein is not one of the eight major allergens (milk, eggs, fish, shellfish, tree nuts, peanuts, wheat, and soybeans) recognized by the U.S. Food and Drug Administration (FDA).
  • However, legumes – which include peas – can cause allergic reactions in some individuals, particularly those with a history of allergies to other legumes like peanuts or soy.
  • A 2015 study published in the journal "Clinical & Experimental Allergy" suggests that pea allergy is relatively uncommon, but can occur and may produce symptoms ranging from mild to severe.
  • As Ripple Milk is made from pea protein, individuals with known legume allergies should consult with a healthcare provider before incorporating it into their diet.

Digestibility of Pea Protein:

  • Pea protein is generally considered easy to digest for the majority of individuals, with many people tolerating it better than other plant-based alternatives such as nut milks or soy.
  • Due to its lack of common allergens, Ripple Milk can be a suitable option for those with lactose intolerance, gluten sensitivity, or soy allergies, promoting gastrointestinal comfort for those individuals.
  • Ripple Milk is also free from common digestive irritants like lactose, a sugar found in cow’s milk that can cause digestive issues in many people.
  • Additionally, the manner in which Ripple Milk is processed may enhance the digestibility of the pea protein, as reported by the company behind the product.
  • According to their statements, Ripple Milk is made using a water extraction process that removes most of the indigestible fibers and compounds that can cause gas and bloating commonly associated with legumes.

In summary, while Ripple Milk may not pose significant allergenic risks for the general population, those with known sensitivities or allergies to legumes should approach with caution. For those who can safely consume pea protein, Ripple Milk offers an easily digestible alternative to traditional dairy and other plant-based milks.

Balance and Variety: Incorporating Ripple Milk into a Healthy Diet

Adopting a balanced and varied diet is crucial for maintaining good health. Plant-based milks like Ripple Milk, made from yellow peas, offer an alternative to cow's milk that can enrich your diet with diversity and additional nutrients. When considering integrating Ripple Milk into your dietary routine, it's essential to appraise its nutritional profile and how it complements your overall nutritional intake.

Ripple Milk is lauded for its protein content, which is comparable to cow's milk. A single cup provides about 8 grams of protein, which is pivotal for muscle repair, immune function, and other vital bodily processes. Unlike many plant-based alternatives, Ripple Milk is also fortified with calcium and vitamin D, nutrients often naturally found in cow's milk, making it a valuable option for maintaining bone health.

  • Protein Quality: Pea protein in Ripple Milk contains all nine essential amino acids, although it's slightly lower in methionine. To ensure you're getting a complete protein profile, include a variety of protein sources in your diet.
  • Omega-3 Fatty Acids: Some Ripple Milk products are fortified with plant-based omega-3s, beneficial for heart and cognitive health. However, these should complement, not replace, omega-3s from whole food sources like flaxseeds, chia seeds, and walnuts.
  • Caloric Consideration: Ripple Milk is relatively low in calories, making it a suitable option for weight management. Nevertheless, be mindful of flavored varieties which may contain added sugars.
  • Nutrient Absorption: Fortified nutrients in plant-based milks can have different absorption rates when compared to those from animal sources. Vitamin D and calcium added to Ripple Milk may not be as bioavailable, so it's advisable to consume a variety of fortified foods and get sunlight exposure for vitamin D.
  • Allergy and Intolerance: For individuals with allergies to nuts, soy, or lactose intolerance, Ripple Milk can be a safe and nutritious alternative.

Here are some practical tips for incorporating Ripple Milk into your diet while maintaining balance and variety:

  • Mix it with other non-dairy milks to enjoy different nutrient profiles.
  • Use it in smoothies, cereal, or coffee as a direct substitute for dairy milk.
  • Experiment with Ripple Milk in your cooking and baking to add plant-based protein.
  • If using sweetened varieties, adjust other sources of added sugars in your diet accordingly.

Remember, moderation is key. Including Ripple Milk as a part of a diet rich in whole foods – vegetables, fruits, grains, nuts, seeds, and, if applicable, animal products – can help ensure you receive a wide spectrum of nutrients vital for optimum health. As with any dietary choice, it's crucial to consider individual nutritional needs and consult with a healthcare professional or a registered dietitian when making significant changes to your diet, especially for those with specific health conditions or nutritional requirements.

Frequently asked questions

While Ripple Milk is fortified with important nutrients like calcium, vitamin D, and often vitamin B12, it's important to ensure a varied diet that includes other sources of nutrition to compensate for any differences in nutrient profiles between dairy milk and Ripple Milk, particularly in terms of bioavailability.

Ripple Milk may be beneficial for weight management as it contains fewer calories and less sugar than whole dairy milk. However, flavored versions may have added sugars, so reading labels and choosing unsweetened Ripple Milk could be preferable for those watching their caloric intake.

Ripple Milk production has a reduced environmental impact compared to dairy milk, with lower greenhouse gas emissions, water usage, and land use efficiency. It also benefits from peas' ability to enrich the soil naturally, which can contribute to a smaller ecological footprint.

Yes, Ripple Milk is an excellent source of protein for those following a vegan diet. Each serving contains 8 grams of high-quality pea protein, which provides all of the essential amino acids needed for a complete protein source, similar to animal proteins.

Ask a question about Ripple Milk and our team will publish the answer as soon as possible.

Ingredients to be aware of


  • comparable protein to dairy
  • lower in calories
  • reduced saturated fat
  • suitable for lactose intolerance
  • fortified with calcium, vitamin d, b12
  • contains omega-3 fatty acids
  • easy digestibility
  • hypoallergenic
  • environmental sustainability
  • diverse dietary inclusion

Healthier alternatives

  • whole foods
  • other non-dairy milks
  • sun exposure for vitamin d

Our Wellness Pick (what is this?)

Oatly Barista Oat Milk

  • Barista-grade quality
  • Dairy-free alternative
  • Foams perfectly
  • Rich, creamy taste
  • Non-GMO
Learn More!

Thank you for your feedback!

Written by Diane Saleem
Published on: 03-07-2024

Thank you for your feedback!

Written by Diane Saleem
Published on: 03-07-2024

Random Page

Check These Out!