Key Takeaways
- Almond milk comes in sweetened and unsweetened varieties, with the unsweetened option better for those managing blood sugar.
- Although dairy milk is suitable for some, unsweetened almond milk is a good choice for managing blood glucose in a diabetes-friendly diet.
- Almond milk may also aid in weight control, support heart and bone health, and protect against free radical damage.
Almond milk is popular among those on plant-based diets or with lactose intolerance. It is available in sweetened and unsweetened forms, with the unsweetened variety preferable for blood glucose management.
What Is in Unsweetened and Sweetened Almond Milk?
Unsweetened almond milk is made by blending ground almonds with filtered water and adding vitamins, minerals, salt, or food additives. Almonds provide a small amount of natural sugar and mild sweetness.
Sweetened almond milk is a plant-based beverage made from almonds, water, and often added sugar or other sweeteners such as honey or stevia.
Almond milk is often fortified with vitamin D and calcium. It is cholesterol- and lactose-free, making it a better option for those managing cholesterol or avoiding lactose. Lactose is a naturally occurring sugar in animal milk.
Which is Better For Blood Sugar?
Unsweetened almond milk is a better choice than sweetened almond milk for people seeking to manage blood sugar levels. It has a lower carbohydrate and sugar content.
The nutritional profiles of sweetened and unsweetened almond milk vary by brand, but examples include:
- One cup of sweetened almond milk contains 73.2 calories, 10.5 grams of carbohydrates, and 9.74 grams of sugar (much of which is added sugar).
- One cup of unsweetened almond milk provides 36.6 calories, 3.2 grams of carbohydrates, and 1.98 grams of sugar.
- One cup of nonfat dairy milk fortified with vitamins A and D provides 83.6 calories, 12.1 grams of carbohydrates, and 12.4 grams of sugar, which represents the naturally occurring lactose rather than added sugar.
Dairy milk is rated as a low glycemic index food, meaning it does not cause a spike in blood sugar when consumed in typical amounts. Research indicates no significant difference in blood glucose response between almond milk and dairy milk.
Depending on the formulation, almond milk may be ranked low to medium on the glycemic index. For sweetened almond milk, the specific type of sugar added can result in different blood sugar responses. Sugar-sweetened beverages have been linked to a higher risk of type 2 diabetes and heart disease.
| Almond Milk and Dairy Milk | |||
|---|---|---|---|
| Nutrient (per 1 cup) | Sweetened Almond Milk | Unsweetened Almond Milk | Dairy Milk |
| Calories | 73.2 | 36.3 | 83.6 |
| Carbohydrates | 10.5 grams | 3.2 grams | 12.1 grams |
| Sugar | 9.74 grams | 1.98 grams | 12.4 grams |
| Protein | 1.29 grams | 0.976 grams | 8.44 grams |
| Calcium | 405 milligrams | 449 milligrams | 325 milligrams |
| Vitamin E | 7.78 milligrams | 6.86 milligrams | 0 milligrams |
What Are the Benefits of Almond Milk?
Almond milk offers a nutritious choice for many individuals, with several potential health benefits, including:
- Weight management: Plant-based milks generally have fewer calories and carbohydrates than traditional dairy milk. Choosing almond milk may help with weight management.
- Heart health: Incorporating more plant-based foods, such as almond milk, into your diet can support cardiovascular health. For instance, a 2024 study published in The American Journal of Clinical Nutrition found that participants who consumed plant protein had a lower risk of heart disease and coronary artery disease.
- Enhanced bone strength: Fortified almond milk provides more calcium than cow’s milk. Maintaining sufficient dietary calcium is vital for strong bones.
- Protection against free radical damage: Rich in vitamin E, almond milk delivers antioxidants that help protect cells from free radical damage. Free radicals are highly reactive molecules in cells and are associated with various chronic diseases.
Who Should Avoid Almond Milk?
Almond milk is generally safe for most people to consume, but it may not be appropriate for everyone:
- Nut allergies: Those with nut allergies should avoid almond milk, sweetened or unsweetened.
- Infants: Almond milk is not recommended for infants under 1 year old, as it does not provide essential nutrients.
- Diabetes: People with diabetes or other chronic health conditions should avoid sweetened almond milk due to its high sugar content.
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