In recent years, plant-based foods have grown in popularity. There is a growing demand for plant-based milk alternatives due to veganism, lactose intolerance or an aversion to cow’s milk.
In this case, almond milk may be the most nutritious option. It works great as a dairy-free milk substitute due to its nutritional content. Also, you may sometimes wonder, “Is almond milk healthy?”
Can people with diabetes drink almond milk?
Almond milk can be a great choice for people with diabetes. It contains fewer calories and carbohydrates than cow’s milk. But it’s essential to check the label and choose a product with no added sugars or sweeteners.
Remember that almond milk does not contain the same nutrients as cow’s milk such as protein, calcium and vitamin D. When switching to almond milk, it is important to incorporate these nutrients from other sources.
Read on to understand the correlation between almond milk and diabetes.
Almond Milk – Is it healthy for diabetics?
Almond milk is a vegetable milk made from ground almonds and water. It is an excellent alternative to cow’s milk for people who are lactose intolerant or those who prefer vegetable milk.
A serving of almond milk (1 cup or 240 ml) contains fewer calories and carbohydrates than cow’s milk. It is also a good source of vegetable protein and healthy fats.
Plus, it contains heart-healthy monounsaturated fats. As a result, it can help lower cholesterol levels. It is also a good source of vitamins and minerals, such as vitamin E, calcium and potassium.
It is important to note that not all almond milk products are created equal. For example, some almond milk products may contain added sugars. As a result, it can increase carbohydrate content, making them unsuitable for people with diabetes.
People with diabetes should pay attention to their overall carbohydrate intake in order to control their blood sugar. Always prefer unsweetened almond milk.
It is also important to note that almond milk does not replace insulin or other medications used to manage diabetes. Therefore, speaking with a medical professional is always a good idea.
Also, always consult a qualified dietitian or doctor before making any changes to your diet. This is true, especially if you have diabetes. They can help you determine the best nutritional choices for your specific needs and goals.
Why should you eat almonds if you have diabetes?
Almonds contain beneficial nutrients such as protein, healthy fats and antioxidants. As a result, they help improve overall health. Additionally, almond milk may reduce the risk of chronic diseases such as diabetes.
Here are some potential benefits of incorporating almonds and almond milk into a diabetes-friendly diet:
Low in calories and carbohydrates
Almond milk is naturally low in calories and carbohydrates.
According to USDA, 100 ml of unsweetened almond milk contains only 15 to 20 calories and less than 1 gram of carbohydrates. Therefore, it is ideal for people with diabetes.
Low glycemic index
Almonds have a low glycemic index (GI). This means that they are absorbed slowly. Therefore, they have minimal effect on blood sugar. As wellto research shows that eating a food with a low glycemic index helps regulate blood sugar.
Plus, it can prevent blood sugar spikes. As a result, it decreases the risk of type 2 diabetes.
Rich in nutrients
Almond milk is a good source of nutrients. Also, it includes vitamin E, magnesium, and calcium. Vitamin E is an antioxidant. They can help protect against oxidative stress and inflammation which are risk factors for diabetes and other chronic diseases.
To study shows that magnesium is involved in glucose metabolism. Also, it can help improve insulin sensitivity. It also lowers blood sugar levels.
It may help improve blood sugar control
Some studies suggested that eating nuts like almond milk improves glycemic control in people with type 2 diabetes, promoting their inclusion in a healthy diet.
May lower blood pressure
Some to research suggests that eating almonds or almond milk can help lower blood pressure. It is suitable for people with diabetes. Also, it is a rich source of magnesium.
For example, a to study found that eating a diet rich in almonds lowered systolic blood pressure in people with type 2 diabetes.
Overall, almond milk can be a healthy and tasty choice for people with diabetes. However, it would be useful to consume it in moderation. HealthifyMe’s team of nutritionists can provide personalized plans. For example, such a plan may or may not contain almond milk to manage your blood sugar.
HealthifyMe also offers a variety of educational resources. They include articles and videos. These help you learn more about managing your diabetes and healthy lifestyle choices.
Note from The Fitness Freak
Almond milk may have potential health benefits for people with diabetes. However, it should be consumed in moderation. It should be part of a well-balanced diet. It is also important to choose unsweetened almond milk. Sweetened versions may contain added sugars. These, in turn, can raise blood sugar. Therefore, it is also essential to monitor your blood sugar. Also consult with a healthcare practitioner to determine appropriate dietary guidelines for your needs.
Almond milk is rich in vegetable proteins and healthy fats. Plus, they can help regulate blood sugar. However, reading the nutrition label is key to choosing diabetes-friendly almond milk. Additionally, you should select an unsweetened, low-carb product.
As with any food, it is crucial to pay attention to portion size. It would help if you consider the overall balance of your diet when choosing milk alternatives. It is always a good idea to consult a medical professional.
Frequently Asked Questions (FAQs)
Q. Can almond milk raise blood sugar?
A. In general, almond milk is considered low carb. Therefore, it should not significantly affect blood sugar levels. However, it is essential to note that the carbohydrate content of almond milk can vary depending on the brand and the specific product. Almond milk, with added sugars, could increase carbohydrate content and affect blood sugar.
Q. Can diabetics drink almond milk at night?
A. Yes, people with diabetes can drink almond milk at night. Almond milk is a great alternative to cow’s milk because it’s low in calories and carbohydrates. It is also high in healthy fats and protein. However, it is crucial for people with diabetes to be aware of their overall carbohydrate intake. They also need to monitor their blood sugar. Additionally, some brands of almond milk contain added sugars. Choosing unsweetened almond milk or reading the label to check for added sugars is a good idea.
Q. When should you not drink almond milk?
A. There is no general rule as to when you should not drink almond milk. However, there are some situations where almond milk may not be suitable or may not be the best choice for you.
- If you are allergic to tree nuts:
- If you follow a low-carb or ketogenic diet
- If you are on a low-oxalate diet
- If you are on a low protein diet
- If you are looking for a source of calcium
Q. Is it okay to drink almond milk every day?
A. It is generally safe to consume almond milk as part of a balanced diet. Almond milk is a good source of nutrients. It can be a healthy alternative to cow’s milk for people who are lactose intolerant. However, it is crucial to remember that almond milk is only part of the protein source. It does not contain all the nutrients found in cow’s milk. Such as calcium and vitamin D. If you rely on almond milk as your main source of nutrients, you need enough nutrients from other sources.
Q. Is almond milk good for high blood pressure?
A. Some evidence suggests that almond milk may benefit people with high blood pressure. For example, almond milk is a good source of monounsaturated fats. They are known to be heart healthy. It is also low in saturated fat and cholesterol. These can help lower blood pressure. Additionally, almond milk is a good source of calcium and potassium, essential for maintaining healthy blood pressure.
However, it is essential to note that almond milk does not replace medications or other recommended treatments for high blood pressure.
Q. Does almond milk cause kidney stones?
A. There is no evidence to suggest that almond milk causes kidney stones. However, almond milk may be a good choice for people at risk of developing kidney stones because it is low in calcium and protein. Both of these nutrients can increase the risk of kidney stones when consumed in excess.
Sources of support
1. U.S. DEPARTMENT OF AGRICULTURE
2. Barbagallo M, Dominguez LJ. Magnesium and type 2 diabetes. World J Diabetes. 2015 Aug 25;6(10):1152-7. doi: 10.4239/wjd.v6.i10.1152. PMID: 26322160; PMCID: PMC4549665.
3. Viguiliouk E, Kendall CW, Blanco Mejia S, Cozma AI, Ha V, Mirrahimi A, Jayalath VH, Augustin LS, Chiavaroli L, Leiter LA, de Souza RJ, Jenkins DJ, Sievenpiper JL. Effect of nuts on glycemic control in diabetics: systematic review and meta-analysis of randomized controlled dietary trials. PLoS One. 2014 Jul 30;9(7):e103376. doi: 10.1371/journal.pone.0103376. Erratum in: PLoS One. 2014;9(9):e109224. PMID: 25076495; PMCID: PMC4116170.
4. Guerrero-Romero F, Rodríguez-Morán M. The blood pressure lowering effect of magnesium supplementation in hypertensive diabetic adults with low serum magnesium levels: a randomized, double-blind, clinical trial. placebo controlled. J Hum Hypertens. 2009 Apr;23(4):245-51. doi: 10.1038/jhh.2008.129. Published online November 20, 2008. PMID: 19020533.
5. Zhe Li, Akshaya Srikanth Bhagavathula, Mitchell Batavia, Cain Clark, Hebatullah M. Abdulazeem, Jamal Rahmani, Fuyu Yin. The effect of almond consumption on blood pressure: a systematic review and dose-response meta-analysis of randomized controlled trials, Journal of King Saud University – Science, Volume 32, Number 2, 2020, Pages 1757- 1763, ISSN 1018-3647,