Is Almond Milk Good for Diabetics?

It's popular, packed with nutrients, and satisfying—but is almond milk good for diabetics?

Generally speaking, almond milk is good for diabetics, but there are certain ingredients you need to avoid like added sugar and preservatives.

Diabetics face important choices in food and drinks that are essential to a healthy life. This includes deciding on which plant-based milk is right for them. 

Read on to discover the health benefits of almond milk for diabetics and the things you should look out for when deciding if almond milk is the right choice for you. 

Health Benefits of Almond Milk for Diabetics

Diabetics have to make important decisions when it comes to dietary choices.

If you are considering almond milk as part of your daily diet, let's consider some of the many health benefits it provides, and, importantly, let's answer the question: is almond milk good for diabetics?

Helps Control Your Blood Sugar

For diabetics, keeping blood sugar levels in check is an important part of daily life.

One cup of unsweetened almond milk contains less than 1 gram of sugar, making it an ideal plant-based milk choice.

This is especially important for diabetics who need to avoid dangerous spikes in blood sugar levels. 

Studies have shown that eating almonds, as well as drinking unsweetened almond milk, helps to improve glycemic control and insulin sensitivity.

Drinking almond milk can be beneficial to diabetics as well as people who are diagnosed with pre-diabetes.

One study of people with type 2 diabetes showed that people who ate 60g of almonds daily had lower levels of fasting blood sugar and fasting insulin.

Almond milk also contains healthy amounts of dietary fiber, which slows its absorption into the body. This is an important consideration for diabetics, as high fiber content decreases the chance of a blood sugar spike.  

Unsweetened almond milk also has the benefit of being lower in carbohydrates and sugars than other kinds of milk.

Unsweetened almond milk only contains roughly 4 grams of carbohydrates per cup. This is very low compared to cow's milk, which contains 12 grams of carbohydrates for the same amount of milk. This makes unsweetened almond milk the healthier choice. 

Heart-Healthy Fats

Did you know that diabetics are twice as likely to suffer from heart disease than someone who doesn't have diabetes?

Diabetes can cause a narrowing of the arteries and an increase in the risk of high blood pressure and heart disease.

There is, however, one way to manage heart disease in diabetics: drink almond milk. 

Research suggests drinking almond milk can reduce blood pressure and the risk of heart disease.

One reason for this is that almond milk is rich in monounsaturated and polyunsaturated fats, otherwise known as the "healthy fats".

At the same time, it helps to lower the LDL, or "bad", cholesterol in our bodies.

Lowering your LDL cholesterol has great benefits—it can reduce inflammation and improves your brain function. 

Oleic acid, the main fatty acid in almonds, is also known to have properties that help maintain healthy blood cholesterol levels. This can play an important role in managing your heart health. 

Cardiologists agree that almond milk is a heart-healthy choice and many recommend it as a healthy option for their patients.

However, it is important that your almond milk is unsweetened because added sugar can be dangerous for your heart. 

Rich in Nutrients

Almond milk is a great option for diabetics because they are rich in essential vitamins and minerals.

Whole almonds and almond milks are high in vitamin E, an important antioxidant that has a beneficial role in preventing diabetic complications. 

Almond milk contains high amounts of magnesium, which is important in the management of blood sugar levels.

It also contains riboflavin, also known as B2, which is responsible for brain and skin health and energy metabolism. 

Almond milk does not have as much calcium as cow's milk—one serving of almond milk has approximately 8% of your daily calcium requirement.

But calcium is important for regulating blood pressure and maintaining strong bones, so many almond milks are fortified with extra calcium and vitamin D.

Fortifying the almond milk does the trick—it makes them excellent sources of both of those nutrients.  

Downsides of Almond Milk for Diabetics

While there are many health benefits to drinking almond milk, you should also know there are some potential downsides to be aware of for diabetics. 

Beware of Added Sugar 

Almond milk may be a great choice of beverage for diabetics when unsweetened, but many of them contain added sugar. 

Unsweetened almond milk has a low glycemic index, which means it's unlikely to cause rapid spikes in glucose levels.

Almond milk with added sugar could contain upwards of 21 grams of sugar, which is the same amount of sugar in chocolate milk or fruit juices.

You should pay extra attention to the sugar levels in the flavored almond milks, such as the chocolate or vanilla-flavored ones, because those may contain high quantities of added sugar. 

Managing sugar consumption is an important part of life for every diabetic and this includes reading product labels. It's essential to make sure there are no added sugars, even in an otherwise healthy plant-based option such as almond milk. 

May Contain Additives and Preservatives

Dangerous additives and preservatives lurk in many of the products on store shelves.

It's important to read the labels of all the products you purchase—even when it comes to almond milk—and diabetics need to be extra careful. 

Check the ingredient list for any added sugars. There are some naturally occurring sugars in almond milk, which are not dangerous for diabetics.

But it's important to be aware of the ones that contain the added sugars, which appear in the ingredient list as sugar, cane sugar, or cane juice, among others. 

Also be on the lookout for various "gums", which are sometimes used as thickening agents.

Some of these may appear on the label as Gellan Gum, Xanthan Gum or Guar Gum. Some of these gums are being studied, as there are some concerns that they may pose health risks. 

Carrageenan is another food additive to be avoided.

Often found in non-dairy milks, carrageenan is a controversial additive that is extracted from red seaweed and used as a thickening agent.

It is approved by the FDA but some studies show carrageenan may be dangerous. It may potentially lead to health problems such as inflammatory bowel disorders and even colon cancer. 

FAQ—Is Almond Milk Good For Diabetics?

Is Unsweetened Almond Milk Good for Diabetics?

Absolutely.

Provided there are no added sugars, thickeners, or artificial flavors, unsweetened almond milk is an excellent choice for diabetics. You could even try making your own.

Almond milk helps keep your blood sugar levels steady, includes many important vitamins and nutrients, and best of all, it's creamy and it tastes good. 

Is Sweetened Almond Milk Good for Diabetics

No, sweetened almond milk is not recommended for diabetics.

While sweetened almond milk still has the vitamins and nutrients of unsweetened almond milk, diabetics should avoid it, as the added sugar will cause unhealthy spikes in blood sugar levels. 

Is Chocolate Almond Milk Good for Diabetics?

In short, no.

It may sound like a delicious treat, but chocolate almond milk almost always has added sugars, which is something diabetics should avoid. 

Is Vanilla Almond Milk Good for Diabetics?

Essentially, no. 

If any almond milk, even vanilla-flavored almond milk, contains added sugars, it should be avoided. Most flavored almond milks do have extra sugars, something diabetics should do their best to stay away from. 

Is Silk Almond Milk Good for Diabetics?

It depends. 

The plain, unsweetened versions of Silk almond milk may be okay, but make sure to keep an eye out for other unrecommended additives as well. 

Silk almond milk, even if it doesn't have any added sugars, may be hiding other ingredients such as Gellan Gum and other additives which might carry potential health risks. 

Is Almond Breeze Milk Good for Diabetics?

It depends. 

Some Almond Breeze milks may be unsweetened, which is an important factor to consider, but they may also contain other ingredients that carry health risks. 

Be on the lookout for Gellan Gum, carrageenan, and other natural and artificial flavors that should also be avoided. 

Almond Milk—A Great Choice

Is almond milk good for diabetics?

Yes! Almond milk, along with other non-dairy milks, is a great choice for diabetics.  

Make sure you carefully read the ingredient label to avoid any unnecessary sugars and additives. Once you've done that, you can sit back and enjoy the creamy, healthy goodness of almond milk. 

Need any other information on plant-based milks? Make sure you check out our blog for the latest news and information about all of your non-dairy milk options!