Is Almond Milk Good for Diabetics? Find Out Here

People with diabetes need to be aware of their dietary preferences, as many foods can cause spikes in blood sugar levels. Replacing certain foods with gluten-free, fat-free, or better alternatives is a common practice. Between various milk choices like cow’s milk, lactose-free milk, oat milk, and soy milk, almond milk stands out as a predominantly healthy choice.

Almond milk offers several benefits for people with diabetes and has seen increasing demand due to reasons such as veganism, lactose intolerance, or simply a preference against cow’s milk.

Almond milk is a great choice over cow’s milk as it contains lower calories and low cholesterol aiding in weight loss. It is rich in protein, magnesium, healthy fats, and fiber making it a healthy choice overall. In addition to this almond milk contains vitamin E, antioxidants, and contains anti-inflammatory properties.

Is Almond Milk Good for Diabetics? 

Almond milk is a great choice for people with diabetes, however, it is important to check the labels before buying packaged almond milk as they might contain artificial sweeteners and ingredients. While almond milk cannot reverse diabetes, consuming almond milk in moderation can help manage symptoms and reduce the risk of complications. Before making any changes to your diet please make sure to consult with a qualified doctor. 

Research conducted in the year 2011 where they observed 20 individuals with type 2 diabetes. The study showed that when people with type 2 diabetes consume 60 grams of almonds everyday had lower levels of fasting insulin and fasting blood sugar compared to those who followed a control diet. 

Importantly, participants adjusted their overall calorie intake to include almonds without adding additional calories, underscoring the beneficial effects of almonds on blood sugar and insulin levels when included in a balanced diet.

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Unsweetened Almond Milk (per 1 cup)

• Calories: 30-40 kcal
• Total Fat: 2.5-3.5 g
  • Saturated Fat: 0.2 g
  • Monounsaturated Fat: 1.5 g
  • Polyunsaturated Fat: 0.5 g
• Carbohydrates: 1-2 g
  • Dietary Fiber: 0.5 g
  • Sugars: 0 g
• Protein: 1 g
• Calcium: 200-450 mg (often fortified)
• Vitamin D: 100-150 IU (often fortified)
• Vitamin E: 7.5 mg (about 50% of the Daily Value)
• Magnesium: 15-20 mg
• Potassium: 160-180 mg

Glycemic Index of Almond Milk

The glycemic index of almond milk depends upon the brand, in simple terms it depends on whether it is sweetened or unsweetened. People with diabetes should consume unsweetened almond milk which has a glycemic index of 25 which shows it has a low impact on blood sugar level. 

Foods with a GI of 70 or higher spikes up blood sugar levels tremendously.  The glycemic index is a system that ranks the rate at which food containing carbohydrates raises blood glucose levels. 

How To Make Almond Milk at Home?

Finding real unsweetened almond milk in the supermarket can be difficult, and making your almond milk at home is another easy and quick option here’s how you can make it in a few steps.

1. Sprinkle on the almonds:

Soak the almonds in cold water overnight.

2. Drain:

The next day, drain the juice from the soaked almonds.

3. Mix in the almonds:

Mix the drained almonds with fresh water and a pinch of salt.

4. Strain the milk:

Pour the mixture into a nut milk bag, drain the milk in a jar, and enjoy the milk.

Conclusion:

In conclusion, almond milk is emerging as a healthy and useful alternative to cow’s milk, especially for diabetics. Low in calories and carbohydrates, almond milk helps in weight loss and maintains stable blood sugar levels. It is rich in essential nutrients such as vitamin E, magnesium and healthy fats, which support overall health and wellbeing.

When adding almond milk to your diet, always choose unsweetened varieties to avoid unnecessary sugar intake. Making almond milk at home is an easy and effective way to ensure it is clean and nutritious. Remember that while almond milk cannot cure diabetes, it can be a valuable component of a balanced diet to help manage the symptoms and complications of the condition.

Ultimately, the key takeaway for readers is to make healthy food choices, set healthy priorities, and consult with healthcare professionals before making major dietary changes. Almond milk, when thought through, can be a delicious and healthy addition to a diabetes friendly lifestyle.

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