Almonds and almond milk may provide health benefits for people with diabetes. Almonds are high in protein, healthy fats, and fiber and make a satisfying snack. They may help regulate blood sugar and manage body weight.
Diabetes is a long-term condition that affects how the body regulates blood sugar levels.
Although snacking on almonds and drinking almond milk cannot reverse diabetes or substitute medical treatment, eating these nuts as part of a balanced diet may help a person manage their symptoms and reduce their risk of complications.
In this article, we examine the potential benefits of eating almonds for people with diabetes. We also cover the nutritional content of almonds, how many almonds to eat a day, ways to eat more almonds, and other nuts that may be good for people with diabetes.
According to a
However, a 2021 randomized controlled trial found that fasting glucose, or blood sugar, levels did not change after study participants consumed almonds for 12 weeks. Although consuming almonds for 12 weeks did reduce other biomarkers associated with developing diabetes, such as:
In addition to eating whole nuts, people with diabetes may benefit from drinking almond milk. Unsweetened almond milk is lower in both carbohydrates and sugars than dairy milk:
- a cup of
unsweetened almond milk contains 3.2 grams (g) of carbohydrates and 1.98 g of sugars - a cup of
low fat cow’s milk contains 13 g of carbohydrates and 12 g of sugars
However, it is essential to check the nutrition label of almond milk, as many products contain added sugars.
According to the
Research from 2018 suggests that eating nuts, including almonds, may potentially reduce the risk of heart problems, including irregular heartbeat and heart failure.
The study authors also noted that almonds may benefit the heart because they have antioxidant and anti-inflammatory properties. They are also rich in monounsaturated and polyunsaturated fats, which might help reduce LDL cholesterol and may help increase high-density lipoprotein (HDL) cholesterol.
Almond milk contains beneficial fats too, although in smaller amounts than whole nuts.
Maintaining a healthy body weight is important for people with diabetes. Obesity
Almonds are high in protein, fiber, and unsaturated fats. As a result, they may help people manage their weight by increasing feelings of fullness as part of a balanced diet.
A
Almond milk is unlikely to contribute to satiety, or feeling full, as it is low in protein. However, unsweetened almond milk is a low calorie drink option, containing just
Almonds are a good source of magnesium. An ounce (oz), which is equivalent to 23 whole almonds, contains
18% to 19% of an adult male’s recommended dietary allowance (RDA)24% to 25% of an adult female’s RDA
Almond milk is not such a good source as it only contains
People with diabetes may have abnormally low magnesium levels in their blood. A 2014 study suggests that having high blood sugar for extended periods may reduce magnesium levels in the body because more of this mineral leaves the body in the urine.
Furthermore,
The use of binary terms such as “male” and “female” or “men” and “women” in this article reflects the language of the sources we’ve used. Unless otherwise noted, it’s unclear whether the research we reference included participants with expansive gender identities.
Almonds are high in fiber and a great source of plant-based protein and unsaturated fats.
Macronutrients
A
- calories — 828
- carbohydrates — 30.9 g
- fiber — 17.90 g
- sugars — 6.22 g
- protein — 30.3 g
- fat — 71.4 g
Micronutrients
The
- calcium — 385 mg
- folate — 62.9 micrograms (mcg)
- iron — 5.3 mg
- magnesium — 386 mg
- niacin — 5.18 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 B6 — 0.196 mg
- vitamin E — 36.6 mg
- zinc — 4.46 mg
Nutrition resources
For more science-backed resources on nutrition, visit our dedicated hub.
While almonds can add various nutrients to the diet, 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.
People should look for unsalted almonds and avoid those that have a coating of sugar, honey, or chocolate.
It is easy to incorporate more almonds into the diet as they are a versatile and tasty type of nut. 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 in tea and coffee.
Another option is to eat almond butter with no added sugar or salt. This product works well with apple slices, on whole wheat toast, or as a smoothie ingredient.
Most other unsalted nuts are an excellent choice of snack for people with diabetes. Some of the options include:
Almonds and almond milk are good options for people with diabetes. Whole almond nuts, in particular, appear to provide several benefits, including better blood sugar and weight management, and improved heart health. They are also a great source of magnesium.
Almonds are nutritious and versatile nuts that 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.