Sesame Milk vs Pea Milk

Milk alternatives have gained popularity in the last few years, and two of the newest additions to the market are sesame milk and pea milk. While both offer an alternative to cow's milk, there are some key differences between the two. In this article, we will compare sesame milk and pea milk in terms of nutrition, health benefits, environmental impact, taste, cost, and lactose intolerance to help you decide which one is the best choice for you.

A Nutritional Comparison: Sesame Milk vs Pea Milk

Sesame milk and pea milk are both rich in nutrients that are essential for a healthy body. Sesame milk is a good source of calcium, protein, and healthy fats, while pea milk is rich in protein, iron, and vitamin D. However, there are some differences in the nutritional content of both. 100ml of unsweetened sesame milk contains 26 calories, 1.6g of fat, 2.1g of carbohydrates, and 1.3g of protein. The same amount of unsweetened pea milk contains 37 calories, 1.6g of fat, 3g of carbohydrates and 3.5g protein. Pea milk has more protein than sesame milk, which makes it a better choice for those who follow a vegan or vegetarian diet.

Another difference between sesame milk and pea milk is their taste. Sesame milk has a nutty flavor and is slightly sweet, while pea milk has a mild, creamy taste. Some people may prefer the taste of sesame milk, while others may prefer pea milk. It is important to try both and see which one you like best. Additionally, sesame milk is a good option for those who are allergic to nuts, as it is nut-free. On the other hand, pea milk is a good option for those who are allergic to soy or dairy, as it is free from both. Overall, both sesame milk and pea milk are nutritious alternatives to dairy milk and can be a great addition to a healthy diet.

Health Benefits of Sesame Milk and Pea Milk

Sesame milk has several health benefits. It is good for bone health, supports heart health, and helps in managing blood sugar levels. Sesame milk contains lignans that help in reducing bad cholesterol levels in the body. Pea milk, on the other hand, is good for muscle recovery, supports healthy bones, and helps in reducing inflammation. It also contains a compound called phytoestrogen that aids in hormonal balance in the body. Therefore, both sesame milk and pea milk offer significant health benefits.

In addition to their individual health benefits, sesame milk and pea milk are also great alternatives for those who are lactose intolerant or have a dairy allergy. They are both plant-based and do not contain any lactose or dairy proteins, making them a suitable option for those with dietary restrictions. Additionally, both sesame milk and pea milk are environmentally friendly options as they require less water and land to produce compared to traditional dairy milk.

The Environmental Impact of Sesame Milk vs Pea Milk Production

When it comes to environmental impact, pea milk is the clear winner. Pea milk has a lower carbon footprint compared to sesame milk, as pea protein requires less water, land, and energy to produce. Additionally, peas are nitrogen-fixing plants that reduce the need for synthetic fertilisers. However, it's important to note that both sesame milk and pea milk are more sustainable than traditional dairy milk, which requires a significant amount of water and land resources.

Another factor to consider is the packaging used for sesame milk and pea milk. While both types of milk can be packaged in recyclable materials, some brands may use non-recyclable plastic packaging. It's important to choose brands that prioritize sustainable packaging options to further reduce the environmental impact of milk production.

Furthermore, the transportation of sesame and pea milk can also impact their environmental footprint. If the milk is transported long distances, it can contribute to greenhouse gas emissions. Choosing locally produced milk can help reduce transportation emissions and support local farmers.

How to Make Homemade Sesame Milk and Pea Milk

Making sesame milk and pea milk at home is relatively easy. To make sesame milk, blend 1 cup of sesame seeds with 4 cups of water and strain it through a cheesecloth or nut milk bag. To make pea milk, soak 1 cup of dried peas in water for 6-8 hours, blend the soaked peas with 4 cups of water, and strain it through a cheesecloth. You can add sweeteners like dates or honey to enhance the flavour.

Both sesame milk and pea milk are great alternatives to dairy milk for those who are lactose intolerant or vegan. Sesame milk is rich in calcium, iron, and healthy fats, while pea milk is high in protein and low in calories. You can use these plant-based milks in smoothies, coffee, or baking recipes. Plus, making your own milk at home is more cost-effective and environmentally friendly than buying packaged plant-based milk from the store.

Taste Test: Sesame Milk vs Pea Milk

The taste of sesame milk is nutty and slightly sweet, while pea milk has a creamy and neutral taste. Sesame milk has a distinctive flavour that might not be suited to everyone's palate. In comparison, pea milk is similar in taste to cow's milk and can be used in any recipe that calls for milk.

Aside from taste, sesame milk and pea milk also differ in their nutritional content. Sesame milk is a good source of calcium, iron, and healthy fats, making it a great option for those who are lactose intolerant or looking for a dairy-free alternative. On the other hand, pea milk is high in protein and low in calories, making it a popular choice among fitness enthusiasts and those watching their weight.

When it comes to sustainability, both sesame milk and pea milk have their advantages. Sesame milk requires less water and land to produce compared to cow's milk, while pea milk has a lower carbon footprint than almond milk. Choosing plant-based milk options like sesame milk and pea milk can help reduce the environmental impact of dairy farming and support sustainable agriculture practices.

The Pros and Cons of Adding Sesame Milk or Pea Milk to Your Diet

The main advantage of adding sesame milk or pea milk to your diet is that it's a good source of protein and essential nutrients. Both are low in calories and carbohydrates, making them an ideal choice for those who want to control their calorie intake. The downside to both is that they're not as widely available as other milk alternatives like almond or soy milk, and oftentimes, they can be more expensive.

However, it's important to note that sesame milk and pea milk may not be suitable for everyone. Those with allergies to sesame or peas should avoid these milk alternatives. Additionally, some people may experience digestive discomfort or bloating after consuming these milks due to their high fiber content. It's always best to consult with a healthcare professional before making any significant changes to your diet.

Which is Better for Lactose Intolerance: Sesame Milk or Pea Milk?

Both sesame milk and pea milk are lactose-free alternatives that are suitable for those who are lactose intolerant. However, pea milk is a better choice for those who have a severe allergy to sesame seeds.

Pea milk is also a good source of protein, containing about 8 grams per cup. This makes it a great option for those who are looking for a plant-based protein source. Sesame milk, on the other hand, contains only about 1 gram of protein per cup.

Another benefit of pea milk is that it is often fortified with vitamins and minerals, such as calcium and vitamin D, which are important for bone health. Sesame milk may also be fortified, but it is important to check the label to ensure that it contains the necessary nutrients.

The Cost Comparison: Sesame Milk vs Pea Milk

Pea milk is relatively cheaper than sesame milk and other plant-based milk alternatives. On average, a carton of pea milk costs around $4-$5, while sesame milk can cost up to $7-$8 for a similar-sized carton. However, both are more expensive than traditional cow's milk.

Despite the cost difference, sesame milk has some unique nutritional benefits that pea milk does not offer. Sesame milk is a good source of calcium, iron, and vitamin E, which are essential for maintaining healthy bones, blood, and skin. On the other hand, pea milk is high in protein and low in calories, making it an ideal choice for people who are trying to lose weight or build muscle.

It's worth noting that both sesame milk and pea milk are environmentally friendly options compared to cow's milk. They require less water and land to produce, and they produce fewer greenhouse gas emissions. Additionally, they are suitable for people who are lactose intolerant or have a dairy allergy, as they are free from lactose and casein.

An Overview of the History and Origin of Sesame and Pea Milks

Sesame milk has been popular in the Middle East and Asia for centuries and is used in many traditional recipes. Pea milk is a relatively new alternative, developed in Sweden in 2015 by a company called Ripple Foods. It's made by extracting protein from yellow peas and blending it with water, oil and other emulsifiers to create a creamy and smooth texture. Since then, pea milk has gained popularity in the United States and Europe as a healthy and sustainable alternative to cow's milk.

In conclusion, both sesame milk and pea milk are nutritious and healthy alternatives to cow's milk that offer several benefits. While sesame milk is low in calories and a good source of calcium, it's relatively expensive and has a unique flavour. Pea milk, on the other hand, is an excellent source of protein and iron, with a neutral taste and affordability. Ultimately, it depends on your personal preferences and dietary requirements.

It's worth noting that both sesame milk and pea milk are also environmentally friendly options. Cow's milk production is a major contributor to greenhouse gas emissions and requires a significant amount of water and land. In contrast, sesame and pea milks have a much lower environmental impact, requiring less water and land to produce. Additionally, pea milk production generates less greenhouse gas emissions than cow's milk production. Choosing plant-based milks like sesame and pea milk can be a simple way to reduce your carbon footprint and contribute to a more sustainable food system.