Almonds and almond milk may provide health benefits for people with diabetes. Almond Milk Chocolate: Easy to Make, has healthy fats, and fiber, and makes a satisfying snack. They may help regulate blood sugar and manage body weight.
People often think that being diagnosed with diabetes is the end of the world; it means you will have to give up on every favorite food item of yours. That is not the case anymore. There is still an array of food items you can continue to enjoy, even with your health condition.
One such food item is almond milk. People who practice eating vegan are already well-aquatinted with plant-based milk, soy milk, or almond milk. Almond milk comes from almonds.
Almond milk is full of nutrients. However, is almond milk good for diabetics?
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Almond Milk And Diabetes
Although most plant-based milk is beneficial to the body, is it advisable to have it in regular cow milk? Does it have any added benefits or side effects?
Some of the most common reasons people might switch to plant-based milk are-
- They Are Lactose Intolerant
- They Follow A Vegan Diet
- They Are Opposed To How Milk Tastes
- They Are Concerned About Environmental Balance
They are High on Ethics
Almond milk and almonds are suitable for people with diabetes. A person having diabetes can drink almond milk instead of cow milk without hesitation.
Almond milk is a rich source of nutrients. It contains large stores of fibers, healthy fats, proteins, calcium, magnesium, iron, phosphorus, folate, sodium, Vitamin A, and B6, to name a few. It also contains natural sugars in comparatively low quantities.
Because of this abundance of nutrients, almonds, and almond milk are a welcome inclusion to a diabetes diet.
Benefits Of Almond Milk For Diabetics
We know that almonds are full of nutrients for people having diabetes. Let us now discuss the health benefits of almond milk for diabetes.
Almond Milk and Blood Sugar Control
Unsweetened almond milk is the best substitute for any other type of milk because of its low glycemic index and glycemic load. The glycemic load of almond milk is 3.9, and its glycemic index is 30.
A person with diabetes can drink almond milk without worrying about their blood sugar spiking up.
People with type 2 diabetes drink almond milk regularly instead of cow’s milk because almond milk is better at maintaining blood sugar levels than cow’s milk.
For people diagnosed with prediabetes, almond milk can help control blood sugar and prevent diabetes mellitus.
Improves Cardiovascular Health
Almond milk is also suitable for maintaining good heart health. Almonds and almond milk are rich sources of antioxidants. These antioxidants come in handy while fighting the free radicals in the body.
These free radicals are the root cause of many cardiovascular diseases and cancer.
The oleic acid present in almond milk maintains heart health by reducing the bad cholesterol in the body.
Almond milk is free from saturated fats and cholesterol-free.
Almond Milk Assists In Weight Management
Eating almonds and drinking almond milk keep a person satiated for a longer time. One does not tend to overeat after having either almonds or almond milk.
If a person with diabetes does not overeat, he does not eat food items that might increase his blood sugar or add pounds to his body weight.
Almond and almond milk thus play an essential part in weight management for diabetes patients.
Rich In Nutrients
Almond milk is rich in many nutrients and micro-nutrients. One such beneficial micro-nutrient is magnesium.
Medical studies have shown that the chances of having diabetes are high in people with low magnesium in their body system.
Since almond milk is abundant in magnesium, drinking it can help maintain adequate magnesium levels.
Nutritional Properties of Almond Milk
Almonds are high in fiber and a great source of plant-based protein and healthful fats. Almond Milk is Good for Diabetics
Macronutrients
A cup of whole, raw almonds contains a wealth of macronutrients:
- calories 828
- carbohydrates 30.82 g
- fiber 17.90 g
- sugars 6.22 g
- protein 30.2 g
- fat 71.4 g
Micronutrients
The following quantities of micronutrients are present in a cup of whole, raw almonds:
- calcium 385 mg
- folate 62.9 micrograms (mcg)
- iron 5.3 mg
- magnesium 386 mg
- niacin 5.17 mg
- phosphorus 688 mg
- potassium 1,050 mg
- riboflavin 1.63 mg
- sodium 1.43 mg
- thiamin 0.293 mg
- vitamin A 2.86 international units (IU)
- vitamin B-6 0.196 mg
- vitamin E 36.7 mg
- zinc 4.46 mg
How Many Almonds to Eat Per Day?
While almonds are a healthful food, it is best to avoid eating more than 1 oz, or about a quarter of a cup, per day. These nuts are high in calories and fats, and they may contribute to weight gain if a person does not eat them as part of a balanced diet.
To avoid eating too many almonds, measure out a 1-oz portion and avoid second helpings.
It is important to choose unsalted almonds and avoid those that have a coating of sugar, honey, or chocolate. However, Salt can increase blood pressure and heart problems, while sugar is a carbohydrate and not a good choice for people with diabetes.
Ways To Eat More Almonds
It is easy to incorporate more almonds into the diet as they are a versatile and tasty type of nut. So, People can eat almonds:
- on oatmeal
- in homemade muesli
- in trail mix
- as a topping for fresh fruit
- on their own
- sprinkled on top of salads, stir-fries, or cooked green vegetables
Ground almonds, or almond meal, can also add flavor and texture to many baked goods.
People can enjoy sugar-free almond milk on its own as a hot or cold beverage. Alternatively, they can have it in smoothies, on cereals, or tea and coffee.
However, Another option is to eat almond butter with no added sugar or salt. Although, This product works well with apple slices, on whole-wheat toast, or as a smoothie ingredient. Almond Milk is Good for Diabetics.
Other Nuts That are Good for People with Diabetes
Most other unsalted nuts are an excellent choice of snack for people with diabetes. Some of the best options include:
Peanuts
Although they are technically legumes, whole peanuts, and peanut butter may improve blood sugar control in individuals at high risk of type 2 diabetes
Pistachios
Snacking on pistachio nuts may improve blood sugar control in people with diabetes.
Walnuts
Women who eat walnuts regularly have a significantly lower risk of type 2 diabetes.
Summary
Almonds and almond milk are good options for people with diabetes. Whole almond nuts, in particular, appear to provide several benefits, including superior blood sugar control, better weight management, and improved heart health. They are also a great source of magnesium.
Almonds are nutritious and versatile nuts, which a person can easily include more of in their diet. However, nuts are high in calories and fat, so it is best to avoid exceeding a daily serving of 1 oz. It is also important that people with diabetes avoid nuts and nut products that contain added sugar or salt. Almond Milk is Good for Diabetics.
FAQs about Is Almond Milk Good for Diabetics
Almond milk is a non-dairy milk alternative made from ground almonds and water. The almonds are soaked, blended with water, and then strained to remove the pulp.
Almond milk has a low glycemic index, which means it doesn’t cause a rapid spike in blood sugar levels. It also contains fewer carbohydrates than cow’s milk, which can be beneficial for those with diabetes.
Almond milk is low in calories and fat, making it a good option for those looking to maintain a healthy weight. It is also a good source of calcium, vitamin D, and vitamin E.
Some brands of almond milk may contain added sugars, which can raise blood sugar levels. It’s important to choose unsweetened almond milk to avoid this. Additionally, almond milk may not provide as much protein as cow’s milk, which is important for muscle and tissue growth.
Almond milk can be used as a substitute for cow’s milk in recipes, smoothies, and cereal. It can also be enjoyed on its own as a refreshing drink.