ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Almond Milk and Diabetes

Updated on October 10, 2017
stephhicks68 profile image

Stephanie is an enthusiastic amateur photographer who loves sharing tips and favorite images.

Almond Milk in a Diabetes Diet

Looking for a healthy substitute for cow's milk or soy?

Diabetics in particular should consider almond milk. You can buy or make the drink yourself with ground almonds and water. Add non-calorie sweetener, if you like.

In addition to the variety of benefits in a diabetes diet, almond milk is dairy-free and vegan. It is also an excellent replacement for those that are lactose-intolerant.

Like regular milk, it contains protein, calcium and Vitamin D. When you purchase or make unsweetened almond milk, the total calories for an 8 ounce (1 cup) serving is less than half that of skim milk (40 calories vs. 90 calories). It also has about 1/6th the number of carbohydrate grams (2 grams vs. 13 grams).

Almond milk in a diabetes diet can help you lose or maintain weight, and may potentially prevent dangerous rises in blood sugar levels. This is due to its lower carbohydrate count and reduced calories compared to regular milk.

You can make almond milk by straining water through crushed almonds, to create a milky, nut-flavored liquid (directions below). People enjoy almond milk as a beverage and/or as a substitute for milk in recipes.

Homemade almond milk
Homemade almond milk | Source

Almonds and Diabetes

Did you know that consumption of almonds can improve your diabetes health?

Medical studies have shown that consuming one ounce (approximately 10-12 almonds) before a meal may result in 30% lower blood glucose levels thereafter in diabetics, compared with 7% lower sugar levels for non-diabetics.

Over time, the benefits of almonds on diabetics are worth noting.

People with Type 2 diabetes who had one ounce of almonds daily over a 12-week period experienced a 4% reduction in the three-month measure of average blood glucose levels known as hemoglobin A1c.* This means that an A1c of 7% could be lowered to a healthier 6.7% in just three months, simply by eating almonds!

Consuming almond milk in place of regular or soy milk at least once per day can result in better health, including weight loss and lower overall blood sugar levels.

Even those without diabetes can benefit from enjoying almonds.

Approximately 20 million people in the U.S. are expected to have either prediabetes or full-blown Type 2 diabetes by 2020. However, eating almonds or drinking almond milk daily can improve insulin sensitivity and lower LDL-cholesterol (bad cholestorol) if you have prediabetes. In other words, incorporating almonds into your diet may help stave off diabetes in the first place!

Almonds are heart-healthy, nutritious, aid in disease management, and lower the risk of certain chronic diseases including, but not limited to, diabetes.

*Those without diabetes usually have an A1c of less than 5%. Diabetics are advised to keep their A1c's lower than 7%.

Almond Milk Compared to Skim Milk (8 oz./1 cup serving)

Almond Milk (Unsweetened)
2.5 grams
2 grams
1 gram
Almond Milk (Sweetened)
3.5 grams
16 grams
1 gram
Skim Milk
0 grams
13 grams
9 grams

How to Make Homemade Almond Milk

Almonds are a healthy addition to a diabetic diet
Almonds are a healthy addition to a diabetic diet | Source

Tips for Choosing the Best Almond Milk for Diabetes

Not all almond milk is created the same!

If you have diabetes, be sure to read labels to ensure that the product you are buying is sugar free. Almond milk can be a healthy substitute for dairy products, or even soy milk. Just make sure that it does not include added sugar and carbohydrates, which can undermine a diabetic diet and cause high blood sugar readings.

The easiest tip for diabetics and others watching their calorie and carb count is to purchase unflavored almond milk. There are a number of brands available at stores. If you do not find it in the dairy/milk aisle, there are a number of brands of boxed almond milk that are vacuum sealed so they can be kept on the shelf for a long period of time. Consider buying in bulk on or

Non-refrigerated almond milk is safe for consumption until opened. Thereafter, store in the refrigerator for up to 5 days. Stores like Whole Foods, often stock specialty almond milk in their dairy section. While it often contains fewer preservatives, it costs substantially more.

If you want to ensure that you have the healthiest almond milk possible, make your own. All you need are plain, unseasoned almonds, water and a food processor or blender. Many people like to flavor their almond milk, with non-caloric sweetener, or sugar-free syrups.

Don't forget that you can use almond milk in place of cow's milk in recipes. This tip can help reduce the overall calorie and carbohydrate count.

Almonds and Diabetes

Differences between Type 1 and Type 2 Diabetes

While I have Type 1 diabetes, the more prevalent disease is Type 2.

Among diabetics, only 10% have Type 1 (also known as juvenile diabetes or insulin-dependent diabetes). The vast majority of diabetics have Type 2, or "adult onset" diabetes, although even children may be diagnosed with this disease.

The two conditions both involve higher than normal blood sugar levels. But the causes are distinct. Type 1 diabetes results from an auto-immune reaction; the body erroneously attacks the beta cells in the pancreas that produce insulin, killing them and resulting in the patient becoming dependent on external shots.

On the other hand, Type 2 diabetes may develop due to heredity, an inability of the pancreas to make adequate insulin, or a deficiency in cellular ability to uptake insulin for energy. Losing weight and eating a healthier diet may reverse Type 2 for a period of time.

However, most medical professionals will tell you that, as you age, even physically fit seniors may have to take more aggressive measures to treat the disease. This may include oral medication, or even insulin, in addition to a healthy diet and exercise.

Why Consider Almond Milk for Diabetes?

Almond milk is an excellent replacement in a diabetic's diet.

Compared to skim milk, it is significantly lower in calories and carbohydrates per serving. Over time, enjoying unsweetened almond milk as a substitute can result in weight loss, healthier blood glucose levels, and lower A1c results.

Everyone can benefit from enjoying almond milk! Not only is it non-dairy, which may assist those that are lactose-intolerant, its also vegan/vegetarian. Almonds provide healthy amounts of a person's daily requirements of vitamin E, manganese, phosphorus and magnesium.

Because they primarily contain monounsaturated fat, you may also be able to reduce your heart disease risk by eating almonds or drinking almond milk.

Almond milk is rich and delicious, whether sweetened or unsweetened. Consuming almond milk may help you enjoy the health benefits of almonds, without having to eat them directly.

For me, I enjoy almond milk because I often cannot limit myself to only one serving of raw almonds. As a diabetic, I can enjoy their health benefits in my morning coffee or blended into a healthy smoothie. That way, I don't overindulge in the healthy snack!

Be sure to check labels before adding almond milk to your diabetes diet. If you are replacing regular milk, there will be fewer carbohydrates, so you may need to adjust medication accordingly. Also ensure that you follow suggested serving sizes so that you can most accurately predict the impact of almond milk on your blood glucose levels.

© 2012 Stephanie Hicks


    0 of 8192 characters used
    Post Comment
    • debarati sarkar profile image

      debarati sarkar 

      6 months ago from India


      can you tell me the difference between almond milk nutrition and whole milk nutrition.

    • profile image


      14 months ago

      Is it ok to mix vanilla flavored almond milk to my coffee. I am a type 2 diabetic.

    • LSMacLeod profile image

      L S MacLeod 

      2 years ago from Ontario

      From my understanding of what I was told about Type 2 is that you cannot reverse it if you have it. If you have pre-diabetes, that can go away with proper diet and exercise but not full-blown diabetes.

    • profile image


      4 years ago

      You're comparing eanitg raw vegitables and fruits to processed meats like hotdogs and hamburgers, fast food, cookies and ice cream. What happened to eanitg normal healthy balanced foods for a healthy diet? By consuming so much fruit consistantly you put yourself in risk of diabetes. I know this from personal experience. You present many nice and tasty meals, but there is no need to limit yourself that much. You can eat balanced and do proper exercise, you will feel like you own the world!

    • claudyobcn profile image


      6 years ago

      my girlfriend has some problems with diabetes. I will ecomend this milk for her. Thanks for the tip.

    • Michael Davis profile image

      Michael Davis 

      6 years ago from Portland, Oregon

      What a great Hub!! Very informative. I eat naturally and educate myself on natural ways to be healthy. You added to my knowledge. I wasn't aware of the benefits of almond milk. Thanks so much.

    • stephhicks68 profile imageAUTHOR

      Stephanie Hicks 

      6 years ago from Bend, Oregon

      Hi Hannah,

      I am not a dietician, but I don't believe that Almond Breeze counts as milk in the diabetic exchange diet because its non-dairy. That is a great question. I'm going to see what I can find. Best to you, Steph

    • profile image

      Hannah De Dios 

      6 years ago

      I am lactose intolerant and love almond milk, the only brand I really like though is the Almond Breeze. I was wondering though, is this a valid substitute for your milk counts in the diabetic exchange diet?



    • stephhicks68 profile imageAUTHOR

      Stephanie Hicks 

      7 years ago from Bend, Oregon

      Thank you Kerry! I love almond milk too. So glad to "see" you here on HP again. Enjoy your weekend, as well Cheers, Steph

    • profile image


      7 years ago

      Excellent article, and yummy, I love almonds and almond milk. The first time I tried it was a couple of years ago, and now I purchase this on a regular basis. I hadn't thought of making it myself!

      Thanks, pinning this to my foodie board too .

      Have a fun weekend, Stephanie:)


    • Isabella Alvin profile image

      Isabella Alvin 

      7 years ago from New Jersey

      Thanks for sharing the healthy tips about almond milk.

    • stephhicks68 profile imageAUTHOR

      Stephanie Hicks 

      7 years ago from Bend, Oregon

      Thank you always exploring! Hope that you try to enjoy almond milk for all of its benefits. Cheers, Steph

    • stephhicks68 profile imageAUTHOR

      Stephanie Hicks 

      7 years ago from Bend, Oregon

      Great to hear, donnah! Do let me know what you find out about almond/coconut milk combination. Its always great to be proactive with respect to your health. All the best, Steph

    • always exploring profile image

      Ruby Jean Richert 

      7 years ago from Southern Illinois

      Never thought about using almond milk, really didn't know about the benefits. Thank's for the share..

    • donnah75 profile image

      Donna Hilbrandt 

      7 years ago from Upstate New York

      We made the switch about a month and half ago. We tend to drink the almond/coconut milk combo. I will have to compare the labels to see if it is just as healthy. I had no idea that drinking almond milk had such benefits. My parents are both diabetic, so I certainly am at risk. If I can avoid it through healthy habits, I will! Voted up, useful and sharing.

    • stephhicks68 profile imageAUTHOR

      Stephanie Hicks 

      7 years ago from Bend, Oregon

      That is awesome, G-Ma! I love how you suppose your body realizes what is good for it already. Glad to hear you are enjoying the almond milk. All the best, Steph

    • stephhicks68 profile imageAUTHOR

      Stephanie Hicks 

      7 years ago from Bend, Oregon

      Hi Missy Mac - I hope that almond milk helps you avoid lactose issues and improve your blood sugar with diabetes. Thanks much! Best, Steph

    • G-Ma Johnson profile image

      Merle Ann Johnson 

      7 years ago from NW in the land of the Free

      Wow what a great hub...Here I have been loving this Almond Milk now for some time but didn't know it was this good for me. I quit drinking cow's milk long ago and went to soy, then to coconut and now I drink all three...Not everyday but cook with it too...having diabetes I guess my body knows and tells me more then I realize

      Thanks sweetie for this hub...:O) Hugs G-Ma

    • Missy Mac profile image

      Missy Mac 

      7 years ago from Illinois

      Hi stephhicks68:

      I am a diabetic and lactose intolerant. It is extremely frustrating finding foods that I can eat. This article has convinced me to give almond milk a chance. Thanks. Very informative. (I'll let you know how it does my stomach: I am sensitive to certain foods.)

    • stephhicks68 profile imageAUTHOR

      Stephanie Hicks 

      7 years ago from Bend, Oregon

      Hi Zsuzsy! Great to "see" you! Isn't it wonderful when you find out about health benefits of something you already love?

      Hope you are doing wonderful, as well! All the best - Steph

    • Zsuzsy Bee profile image

      Zsuzsy Bee 

      7 years ago from Ontario/Canada

      Hiya Steph, once again another great and informative hub. I didn't realize all the 'good' about almond milk for diabetics. I've been buying Silk Almond Milk as a treat. It taste great in coffee and in just about everything you would use milk in.

      Thanks for sharing.

      hope you and your gang are well

      regards Zsuzsy

    • stephhicks68 profile imageAUTHOR

      Stephanie Hicks 

      7 years ago from Bend, Oregon

      Hi everyone! So glad to hear that many of you are already enjoying almond milk. mperrottet, I hope that a change to almond milk will help your husband's diabetes. Enjoy the weekend! Best, Steph

    • mperrottet profile image

      Margaret Perrottet 

      7 years ago from San Antonio, FL

      My husband is diabetic, and this would probably be a good change for us to make in our diet. Voted up, useful and interesting.

    • anglnwu profile image


      7 years ago

      My daughter prefers almond milk to regular milk and I like it better too. Thanks for the information.

    • rajan jolly profile image

      Rajan Singh Jolly 

      7 years ago from From Mumbai, presently in Jalandhar, INDIA.

      Stephanie, I love almonds but never tried unsweetened almond milk. I'll try making my own almond milk. Thanks for sharing the video. And of course for this very well presented and informative hub.

      Voted up, useful and shared.

    • teaches12345 profile image

      Dianna Mendez 

      7 years ago

      I love almond milk for drinking and baking. We turned to this due to allergies and diabetes. Great hub post and very useful.

    • stephhicks68 profile imageAUTHOR

      Stephanie Hicks 

      7 years ago from Bend, Oregon

      So glad to hear that, NayNay! Please keep me posted on how your husband is doing with his diabetes. I hope that almond milk is helpful. All the best, Steph

    • NayNay2124 profile image


      7 years ago

      My husband is a diabetic and I shared this hub with him. We are going to try almond milk. I never knew almonds had so many great benefits to your health. Thanks for sharing. Voted up and useful.

    • stephhicks68 profile imageAUTHOR

      Stephanie Hicks 

      7 years ago from Bend, Oregon

      Thanks everyone for the great comments! I appreciate the reads - just got back from soccer games this afternoon, so catching up on HubPages now. Almond milk is definitely going in my grocery cart more often. I'm game to try making it at home, too.

      Best, Steph

    • profile image


      7 years ago

      So glad to learn more about almond milk from this post. It is definitely a huge help to those who are allergic to cow's milk. While I can use and do like goat's milk, the calories add up super quick. Almond milk works as a great replacement for dairy in many, many recipes. After learning more about its advantages for helping to balance sugar levels I'm even more thankful for this option.

    • L.L. Woodard profile image

      L.L. Woodard 

      7 years ago from Oklahoma City

      I've not tried almond milk, but after reading about its benefits and knowing I am lactose intolerant, I'm going to give the beverage a go.

      Great hub; voted up and Shared.

    • lrc7815 profile image

      Linda Crist 

      7 years ago from Central Virginia

      Wow...I have learned so much from this hub and your video, well, it's just too darn cute. I am a Type II diabetic and have a hard time getting fruit into my diet. I think the morning almonds may be the key for me. I will defintely be making my own almond milk and eating my daily almonds after reading your awesome hub. This was awesome. Voted up and shared.

    • profile image


      7 years ago

      We love almond milk Steph! Thanks for this helpful article! Voted up, Kelley

    • billybuc profile image

      Bill Holland 

      7 years ago from Olympia, WA

      We actually drink almond milk and it is quite tasty. Informative as always, Steph! Great job!


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
    ClickscoThis is a data management platform studying reader behavior (Privacy Policy)