With almond milk being such a popular beverage, chances are you’ve heard of it, if not tried it before. If you’re pregnant, you may be wondering if almond milk is a good choice for you.
Almond milk is a safe choice during pregnancy as it has many health benefits and only a few potential risks. We recommend sticking to plain unsweetened almond milk while pregnant.
This article covers the safety, benefits, and potential risks of drinking almond milk during pregnancy so that you can make the best choice for yourself and your growing baby.
Is Almond Milk Safe During Pregnancy?
With so many foods you need to avoid and extra nutrients you need to include in your diet, knowing the best food and drink choices while pregnant can be confusing.
The short answer is yes, almond milk is safe during pregnancy.
However, not all almond milk is created equal.
The calories, protein, sugar, and fortified nutrients are all added at the manufacturer's discretion and can range widely.
Choosing unsweetened almond milk that is fortified with nutrients like vitamin D and calcium can help you meet your needs in pregnancy without adding too much sugar.
If you’re looking for vegan, dairy-free, or lactose-free milk to pour into your cereal or smoothie, almond milk can be a healthy choice with little risk.
Benefits of Almond Milk During Pregnancy
1. It’s a Good Source of Vitamins and Minerals
Almond milk is often fortified with nutrients to make it more comparable to cow’s milk and to provide essential nutrients for people who are avoiding dairy products.
The nutrient facts can change based on how a manufacturer produces and fortifies a particular brand of almond milk.
Here is one example of a nutrition breakdown of one cup of unsweetened almond milk:
- Calories: 39
- Protein: 1 gram
- Fat: 2.5 grams
- Carbohydrates: 3.4 grams
- Sodium: 189 mg, 8% of the Daily Value (DV)
- Calcium: 482 mg, 37% of the DV
- Vitamin D: 2.6 micrograms, 13% of the DV
- Vitamin E: 16.6 mg, 111% of the DV
- Potassium: 175.5 mg, 4% of the DV
- Iron: 0.7 mg, 4% of the DV
2. Helps Prevent High Blood Pressure
High blood pressure can be dangerous in pregnancy, causing a decrease in blood flow between you and the placenta.
Without enough blood flow, your baby could have difficulty getting the oxygen and nutrients it needs.
Having high blood pressure is also a risk factor for preeclampsia– a condition where high blood pressure and liver or kidney damage happen in the mother after week 20 of pregnancy.
Almond milk is often fortified with calcium, a nutrient that can help to keep blood pressure down.
Calcium can help your blood vessels tighten and relax more effectively to help lower your blood pressure.
Pregnant and lactating women need 1000 mg of calcium a day.
One glass of almond milk can have between 0 to 450 mg of calcium.
Check the label on your almond milk to ensure it has been fortified with this important mineral.
3. Aids in Bone Development
Calcium and vitamin D are a powerful pair of nutrients when it comes to pregnancy and a healthy baby.
Together, they can help the baby develop strong bones and improve a healthy pregnancy outcome.
Up to 40-60% of people in the United States have lower than normal vitamin D levels, partly due to the limited number of foods that contain this nutrient.
Almond milk does not naturally have vitamin D, but many manufacturers fortify the drink with this fat-soluble vitamin.
The American College of Obstetricians and Gynecologists recommends at least 15 micrograms of vitamin D daily for pregnant and lactating women. Almond milk can often have between 0 and 5 micrograms in one cup.
Related: Is Almond Milk Good For Your Bones?
4. Can Help Manage Gestational Diabetes
Gestational diabetes can affect women who have never had diabetes before and often shows up during testing between the 24th and 28th week of pregnancy.
Managing blood sugars during pregnancy with gestational diabetes is essential for a healthy pregnancy and birth.
Often, women can manage their blood sugars with a healthy diet that includes maintaining a consistent intake of carbohydrates.
Unsweetened almond milk is naturally low in carbohydrates, making it the perfect food to pair with other higher carbohydrate foods, like cereal, fruit, potatoes, or a sandwich.
Who Should Not Drink Almond Milk During Pregnancy?
While almond milk has many nutritional benefits for you and the baby growing in your belly, here are some reasons you may want to skip almond milk altogether during pregnancy.
If You Have a Nut Allergy
Almonds are a type of tree nut, the source of a food allergy that plagues an estimated 1.1% of people in the United States.
While this may seem like a low number, tree nuts are among the top 9 most common food allergens.
Even though almond milk is low in protein, which is the source of the allergic response, it will still cause a reaction in people with an almond allergy.
If You Have Hypothyroidism
While a hypothyroidism diagnosis doesn’t mean you can never drink almond milk, you may want to be aware of a potential conflict between the two.
Almonds are considered a goitrogenic food, in addition to other plant foods like cabbage, cauliflower, broccoli turnips, and legumes.
When eaten in large amounts, these foods can aid the development of a goiter.
Drinking almond milk in your cereal or a glass or two likely won’t have too much effect on your thyroid health, but it’s good to keep in mind if you’re eating a lot of other goitrogenic foods as well.
Women Who Are Struggling to Get Enough Calories and Protein
Almond milk is naturally low in calories and protein but can be filling and satisfying.
If you’re struggling to get enough protein and calories for yourself and your baby because of nausea, acid reflux, or another reason, you may want to choose more nutrient-dense options.
The American Pregnancy Association notes that calorie needs increase by 300 calories per day in the second and third trimester and you should be getting between 75-100 grams of protein daily.
If you choose to drink almond milk, be sure to pair it with a food high in protein and calories.
Want to know which plant-based milk has the most protein?
Check out our guide—What Plant Based Milk Has the Most Protein?
FAQ About Drinking Almond Milk While Pregnant
Is Almond Milk Better Than Cow's Milk While Pregnant?
Almond milk and cow’s milk are not nutritionally equivalent and both have their pros and cons when it comes to pregnancy.
You need to decide which choice makes sense for you.
While cow’s milk is higher in protein and calories, it is often higher in fat and can cause symptoms like bloating, gas, constipation, or diarrhea if you experience lactose intolerance.
Almond milk is often fortified to have nutrients like calcium and vitamin D, making it equivalent to and sometimes better than cow’s milk.
It is low in protein but often easier on the digestive system.
Related: Does Almond Milk Have Estrogen?
Is It Better to Drink Almond Milk or Soy Milk When Pregnant?
Soy milk is a plant-based option equivalent to cow’s milk when it comes to protein and calories. It’s also often fortified with nutrients essential to pregnancy, such as calcium, vitamin D, and vitamin A.
Soy is also a common allergen and can cause a rash, runny nose, or stomach ache in some people. Depending on your pregnancy and needs, almond milk or soy milk can be a good choice for you and your baby.
How Much Almond Milk Can You Drink Per Day While Pregnant?
There is no research on how much almond milk is safe to drink during pregnancy.
But, considering the low risk of this beverage and its nutrients, drinking 1-3 cups per day should be considered safe for most people.
The Bottom Line
Almond milk is an excellent option for many pregnant women. This plant-based beverage has many nutrients essential for a healthy pregnancy and can help lower blood pressure, support bone development, and help manage gestational diabetes.
If you have a tree nut allergy, hypothyroidism, or need extra protein and calories in your diet, almond milk may not be the best choice for you.
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