What Happens to Your Blood Sugar When You Drink Almond Milk?

Almond milk is a a type of plant-based milk made by blending raw almonds with water and then removing the pulp. It is typically used as an alternative to cow’s milk and may be beneficial for people with diabetes or high blood sugar.

Does Almond Milk Spike Blood Sugar?

Almond milk is relatively low in carbohydrates and won’t cause blood sugar spikes. However, there are some nuances when it comes to almond milk brands and uses.

• Unsweetened almond milk may increase blood sugar but not spike it. In scientific studies, unsweetened almond milk has not been found to cause blood sugar spikes. Instead, almond milk typically causes a steady rise and fall in blood sugar after consumption.
• Some varieties of almond milk are very low in carbohydrates. Sweetened almond milk may raise blood sugar more than unsweetened almond milk because of its higher carbohydrate content from added sugar. In comparison, one cup of sweetened almond milk can contain 10.5 grams (g) of carbohydrate, and one cup of unsweetened almond milk contains 0.8 g of carbohydrate.
• Unsweetened almond milk is considered a suitable option for people with diabetes. Due to its low carbohydrate content, unsweetened almond milk may be a good option for people with diabetes. However, it’s important to note that almond milk is relatively low in protein, vitamins, and minerals found in cow’s milk, which are essential for diabetes management.
• Almond milk is low in calories. One cup of unsweetened almond milk contains 37 calories. Research shows that reducing calorie intake may lead to weight loss and, in turn, improve insulin resistance and overall blood sugar management.

Almond Milk vs. Cow’s Milk

Almond milk is often used as a plant-based alternative to cow’s milk. People may prefer almond milk for its flavor or use it due to lactose intolerance, a dairy allergy, or other reasons.

While almond milk and cow’s milk are similar in their uses, the two beverages differ in their nutritional profiles. However, some research shows that almond milk and cow’s milk have similar effects on blood sugar.

According to a small study, almond milk and 2% fat cow’s milk, both consumed with oatmeal, had similar effects on blood sugar in adults with type 2 diabetes. However, more research is needed as some studies have found conflicting results.

The nutrition comparison between various types of cow’s milk and almond milk is below.

Nutrition Comparison: Almond Milk vs. Cow’s Milk
	1 c (244 g) Unsweetened Almond Milk	1 c (244 g) Sweetened Almond Milk	1 c (246 g) Nonfat Cow’s Milk	1 c (245 g) Reduced Fat Cow’s Milk
Calories	37	73	84	122
Protein	1.3 g	1.3 g	8.4 g	8.2 g
Total Fat	3 g	3 g	0.2 g	4.7 g
Carbohydrate	0.8 g	10.5 g	12.1 g	12 g
Calcium	422 mg	405 mg	325 mg	309 mg
Vitamin D	2.2 mcg	2.2 mcg	2.7 mcg	2.8 mcg
Phosphorus	73 mg	71 mg	263 mg	252 mg

Which Milk Is Best for You?

Almond milk may be a suitable option for some people, but it’s not necessarily the better choice compared to cow’s milk.

• Almond milk is a good choice if you can’t drink cow’s milk due to lactose intolerance or a milk protein allergy. However, almond milk should be avoided if you have a tree nut allergy.
• Almond milk is low in protein. One cup of almond milk contains one gram of protein, while one cup of cow’s milk contains about eight grams.
• Cow’s milk and almond milk have distinct flavors. For some people, choosing almond milk comes down to taste preferences. Almond milk is described as having a subtly sweet yet nutty flavor.
• Unsweetened almond milk may support weight loss. Although there is no significant difference, almond milk contains fewer calories than cow’s milk, making it a suitable option for those on a low-calorie diet.

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

1. Dhaver S, Al-Badri M, Mitri J, Barbar Askar AA, Mottalib A, Hamdy O. Effect of almond milk versus cow milk on postprandial glycemia, lipidemia, and gastrointestinal hormones in patients with overweight or obesity and type 2 diabetes: a randomized controlled clinical trial. Nutrients. 2025;17(13):2092. doi:10.3390/nu17132092

2. USDA FoodData Central. Almond milk, sweetened.

3. USDA FoodData Central. Almond milk, unsweetened.

4. Harmer I, Craddock JC, Charlton KE. How do plant-based milks compare to cow’s milk nutritionally? An audit of the plant-based milk products available in Australia. Nutr Diet. 2025;82(1):76-85. doi:10.1111/1747-0080.12906

5. Clamp LD, Hume DJ, Lambert EV, Kroff J. Enhanced insulin sensitivity in successful, long-term weight loss maintainers compared with matched controls with no weight loss history. Nutr Diabetes. 2017;7(6):e282. doi:10.1038/nutd.2017.31

6. USDA FoodData Central. Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim).

7. USDA FoodData Central. Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D.

By Brittany Lubeck, MS, RDN

Lubeck is a registered dietitian and freelance nutrition writer with a master’s degree in clinical nutrition.

Thanks for your feedback!

What is your feedback?

Helpful

Report an Error

Other