Is Almond Milk Good for Diabetes? Learn How to Make It at Home

Having diabetes is one of the most demanding health conditions on the body that alters how it uses food for energy production. For people with diabetes, carb counting is everything. The rule here is to consume food low in carbohydrates but with the highest level of nutrition. 

Almond milk is a great choice for people with diabetes. As opposed to cow’s milk, which has at least 12 grams of sugar per cup, even after it has been skimmed of its fat, plain almond milk contains no sugar and is full of nutrients.

This article will tell you what almond milk is and its health benefits, how drinking it can help control blood glucose levels, how it compares to cow’s milk, and what to look for when purchasing it in stores.

What Is Almond Milk?

Almond milk is a creamy, white beverage with a delicate nutty flavor. It is free of lactose, gluten, sugar, and unhealthy fats, making it a perfect alternative to cow’s milk. Also, it’s low in calories and high in fiber, so drinking almond milk is good for weight loss.

The nutritional profile of almond milk is excellent. It is a good source of calcium, magnesium, potassium, and vitamins A, D, and E. Due to almonds’ strong antioxidant properties, almond milk can promote bone, skin, eye, and overall health.

You can use it for smoothies, pair it with espresso, use it in place of cow’s milk when cooking, or simply drink it on its own. There are many retail stores and coffee shops that sell almond milk, but you can also make it at home by following the instructions below.

Almond Milk Nutritional Value

Almond milk contains antioxidants, vitamins A and B2, zinc, magnesium, iron, and phosphorus. It’s dairy-free and cholesterol-free. Also, it has about 30% of the daily calcium requirement, which helps strengthen teeth, nails, and hair.

A 100g serving of unsweetened almond milk contains the following nutrients, based on data from the USDA.

It is worth noting that the nutritional profile of almond milk varies from manufacturer to manufacturer. Always check the nutrition facts label when you purchase almond milk to make sure it has no added sugars and saturated fat.

Glycemic Index of Almond Milk

Almond milk has a low glycemic index of 25 and is recommended for people with diabetes. The lower the glycemic index, the longer it takes the body to digest and absorb nutrients from food, and the slower the rise in blood glucose level.

With a cup of almond milk, someone with diabetes can safely satisfy their food cravings without spikes in blood sugar. Also, whole almonds, as well as almond milk, can promote better weight management and improve insulin sensitivity.

Furthermore, it is important to point out that the benefits discussed here apply only to unsweetened almond milk, as the sweetened version can lead to an increase in blood glucose levels.

Does Almond Milk Raise Blood Sugar?

The unsweetened variety of almond milk won’t spike your blood sugar. A diet high in almonds can also benefit people with prediabetes, a condition in which the blood sugar is higher than normal but not high enough to prompt a diagnosis of diabetes.

In fact, it helps people with prediabetes decrease high blood sugar levels and prevent diabetes if they take it regularly. 

A small study demonstrated that adults with prediabetes who consumed 60g of almonds a day had lower insulin and blood sugar levels than those who did not. 60g of almonds would make about 180g of almond milk, which is a little less than a cup.

Homemade vs. Store-Bought Almond Milk: Which One Is Better for Diabetes?

The best almond milk for diabetes is homemade because it’s free of sugar and other unwanted ingredients. Homemade almond milk usually contains only two ingredients: whole almonds and filtered water.

One cup of almonds yields three cups of milk, so homemade milk has a higher proportion of almonds than store-bought alternatives, making it nutrient-dense and low in calories.

On the other hand, some almond milk manufacturers offer milk fortified with nutrients like calcium and vitamins A and D that you can’t get in homemade milk.

There is a wide variety of almond milk available in the market today, and what goes into it varies from brand to brand. In store-bought chocolate almond milk, for example, the almond content is very low, and the sugar content is rather high. 

It is important to be aware that commercially produced milk contains a stabilizer known as carrageenan, which can cause nausea, diarrhea, and other gastrointestinal problems. That’s another reason why homemade milk is a much healthier option.

3 Health Benefits of Almond Milk for Diabetes

A growing number of people who have diabetes, are lactose-intolerant, or have adopted a vegan or dairy-free diet are drinking plant-based milk these days.

The market is full of plant-based milk options made of soy, almond, oat, rice, etc. A leading advantage of almond milk, compared to other non-dairy milk, is its low-calorie content and properties.

Find out the health benefits of almond milk for people with diabetes and not only!

#1 Helps to maintain optimal blood pressure

Regular and sufficient consumption of almonds and other nuts reduces the risk of hypertension, cardiovascular diseases, and coronary heart disease. 

The anti-inflammatory and antioxidant properties of almonds, as well as their high monounsaturated and polyunsaturated fats, promote cardiovascular health by lowering “bad” cholesterol levels.

#2 Source of vitamin E

A powerful antioxidant, vitamin E, is found in almonds, almond milk, and almond flour, which explains the protective properties of almonds for cardiovascular health: oxidized LDL cholesterol is linked to heart disease. 

There is 16.6mg of vitamin E in a glass of unsweetened almond milk, which is enough to cover the recommended daily allowance for adults in this vitamin.

#3 Might boost immunity

Adults and adolescents can benefit from almond milk’s immunity-boosting properties. Researchers have found that incorporating almonds as a morning snack into the dietary regimen of first-year college students prone to skipping breakfast improved their gut health after 8 weeks. In turn, this can help prevent various diseases as well as overcome stress.

FAQs

How to Make Almond Milk at Home

Although you can find it in many stores, it’s worth a try to make your own almond milk at home because you always know exactly what goes inside it.

Take one cup of raw almonds and let them soak in water for at least 6 hours or overnight to soften them. You’ll like milk better after soaking and washing almonds. Soaking nuts increases enzyme activity, which may improve nutrient absorption. 

Drain the whole almond nuts until dry, add 3 cups of filtered water, and blend until almost smooth. Strain the mixture through cheesecloth or a nut milk bag to obtain about 3 cups of super healthy homemade almond milk.

This milk is great for making a hot or cold beverage, such as a nice coffee latte or a smoothie. It also pairs well with granola for a delicious and nutritious breakfast. 

If you have leftover almond milk, you can store it in the fridge for 3–4 days.

Note: The best almonds to use for making milk are whole, raw, unsalted almonds without any flavor added.

Conclusion

The health benefits of almond milk are widespread, and these benefits extend to people with diabetes as well.

With high levels of healthy fats, protein, and fiber (carbohydrates are minimal), unsweetened almond milk is an excellent beverage for people with diabetes that offers superior blood sugar control. 

It also helps to reduce the risk of complications associated with diabetes by controlling body weight, as well as fighting insulin resistance.

It is always important to check the label before buying almond milk in stores to ensure it has no added sugar. Or, better yet, make your almond milk at home.