Carbohydrate in Almond Milk: Key for Blood Sugar Management
If you are ditching dairy, there is a wide selection of plant-based milks in the supermarket. If you have diabetes, you consider what effect is going to have on your blood sugar levels. You are in good company if you chose almond milk. Almond milk is the most popular plant-based milk in the United States. Here is a guide to the most important things you should consider when buying almond milk and how it compares to milk.
Look at the amount of calcium and vitamin D
Milk is the primary source of calcium and vitamin D in the American diet. A cup of milk (8-ounces) provides 300mg of calcium. They fortified most almond milk with calcium carbonate. Ensure that the brand you choose has the same amount of calcium.
Milk is fortified with vitamin D. A glass of milk (8-ounces) provides up to a maximum of 150 IU vitamin D. There are two types of vitamin D:
- Vitamin D2 (ergocalciferol)
- Vitamin D3 (cholecalciferol) D3.
Vitamins D2 and D3 raise blood vitamin D level and have identical metabolism. Vitamin D3 is better absorbed compared to vitamin D2 and is more effective raising blood levels of vitamin D and maintains those levels longer.
Does Almond Milk have Vitamin D2 or D3?
Most milk is fortified with vitamin D3. Almond milk may be fortified with either vitamin D2 or D3. Check the nutrition facts label and ingredient list to find out the amount and source of vitamin D.
Vitamin D and diabetes
- Observational studies suggest a link between diabetes and vitamin D
- The is lack of evidence that vitamin D supplementation prevents type 2 diabetes
- In one study, vitamin D supplementation reduced insulin resistance in persons with type 2 diabetes compared with placebo.
How much protein is in almond milk?
One cup (8-ounces) of milk has 8 grams of milk. This is where almond milk comes short. One glass of almond milk only has 1 gram of protein. If you count on milk to meet your protein quota, you will find other sources of protein
- Egg 6g
- Plain nonfat Greek yogurt (3.5 oz) 10g
- Vanilla Soy yogurt (3.5 oz) 4g
- Beef tenderloin cooked (3.5 oz) 28g
Some almond milks have been “beefing” up on protein by either adding additional almonds or other plant sources such as peas which also changes the texture and taste.
How much protein should you eat?
The protein recommendations for persons with diabetes are the same as persons without diabetes. The American Diabetes Association does not recommend a specific amount of protein. Registered Dietitian Nutritionists calculate the amount of protein based on your
- Age
- Sex
- Physical activity
- Overall health
- Food preferences
- Metabolic goal (blood glucose, cholesterol level, etc)
The Dietary Reference Intake is 0.36 grams of protein per pound of body weight. Protein recommendation should be individualized depending on your health goals and can range from 0.36 to 0.68 grams of protein per pound of body weight (0.8 grams -1.5 grams/kg of body weight). For example,
- A woman who weighs 160 pounds who exercises 4 times a week (cardio and weight training) X 0.50 grams of protein
- 80 grams of protein per day is her recommended intake
Carbohydrate Content in Milk vs Almond Milk
Lactose is the source of carbohydrate in milk. One serving of milk has 12 grams of carbohydrate in the form 12 grams of naturally occurring sugar and no dietary fiber. Milk does not have added sugar. Its natural sugar is lactose, and it is broken into two molecules:
- Galactose
- Glucose
When you drink milk your blood glucose will rise. Carbohydrate is the nutrient that has the most effect on blood glucose levels.
Almond milk will not spike your blood glucose level. One glass of almond milk just has 1-2 grams of carbohydrate.
Watch out for Added Sugar
Although unsweetened almond milk has very little carbohydrate, there are many varieties of almond milks on the shelves that have added sugar that can spike your blood glucose levels. Be a detective! Watch out for terms such as
- Unsweetened (contains no added sugar)
- Original (may contain added sugar)
- Vanilla (may contain added sugar)
- Chocolate (may contain added sugar)
Check labels carefully. Read the ingredient list. Sometimes terms such as original may suggest the milk has no added sugar when it does. Almond milk may have up to 8 grams of carbohydrate in the form of added sugar.
Do you Take Metformin? Pay Attention to B12 Deficiency
Did you know that milk provides you with 50% of what your daily needs for vitamin B12? B12 is only found in animal foods. Vitamin B12 keeps your nervous system and your blood function healthy. If you are not eating animal foods, it is a good idea to buy almond milk that adds B12.
Do you take metformin?
Approximately 5% of people who take metformin are deficient in vitamin B-12. These are the symptoms of B12 deficiency. The risk is higher the longer you have been taking this medication. You should have an annual blood test of vitamin B12, especially if you have anemia or peripheral neuropathy. Your doctor can test your vitamin B12 level to determine your level.
Are you over 50?
If you are over 50, you may have too little stomach acid to absorb the vitamin B12 in food.
Almond Milk and Fat
You will not find either saturated or dietary cholesterol in almond milk. I recommend a meal plan that limits saturated fat and almond milk certainly fits.
Potassium and Almond Milk
While milk is not the first food that comes to mind when we think of potassium-rich foods (hello banana!), milk is no slacker. A medium 7-inch banana has 422mg of potassium and a cup of milk has 374mg. Your body needs potassium for proper kidney, heart, muscle, and nerve function. When you eat a diet rich in potassium and lower the amount of sodium, it can lower your blood pressure and your risk of stroke. Persons with diabetes are at higher risk of heart disease.
Unfortunately, almond milk is not a good source of potassium. If you rely solely on almond milk, you will need to add other sources of potassium-rich foods, such as.
- Apricots, kiwi, pineapple, prunes, raisins, oranges, bananas
- Acorn squash, potatoes, spinach, tomatoes, broccoli
- Lentils, kidney beans, soybeans, nuts
- Milk, yogurt
- Meats, poultry, fish
Potassium and Chronic Kidney Disease
A cup of milk has 374mg of potassium. Chronic kidney disease (CKD) reduces the ability to eliminate potassium from your bloodstream. One cup of almond milk only provides 35mg of potassium, making it a great choice for a person with diabetes who has CKD.
Summary
Almond milk is a dairy-free lactose-free beverage with low carbohydrate if you choose the unsweetened version. This is a plus if you are looking for low post meal blood sugar spikes. Most almond milks are low in protein, potassium, B12, and other B vitamins. If you choose almond milk, make sure you eat other foods to supplement your diet of these nutrients.
How Do I Eat AND Keep my Glucose in Check?
If you want to learn about how food fits and how to make adjustments to keep your blood glucose in range, check out my program On the Plate! Eating to Keep your Blood Glucose in Check
Do You Want To Learn More About Diabetes? Check Out These Articles!
Can Persons with Diabetes Eat Watermelon?
When to take Metformin, Before or After Meals?
Fast Acting Insulin: Your Complete Guide
Love Corn? Is Corn Good for Diabetes?
Is Beetroot Good for Diabetes?
Calculating Net Carbs What’s the difference between Carbs, Total Carbs, and Net Carbs?
