Almond milk has been relished for generations. In the olden days, people enjoyed drinking almond milk and even preferred it over cow’s milk. This milk is prepared from ground almonds and water. If you cannot tolerate soy or gluten, then almond milk is the best substitute for them. But is almond milk during pregnancy safe for consumption?
Also, should you switch over from cow’s milk to almond milk? What are the benefits of almond milk? Are there any risks associated with taking almond milk during pregnancy? How much almond milk should you consume per day? If you are exploring the idea of having almond milk during pregnancy, you might have all the above questions (and some more!) in mind. Since pregnancy is a time during which you should not experiment too much with your diet and eat smartly and healthily, it makes sense to do thorough homework before starting to make almond milk. Read on to learn more about it.
In This Article
- What Is Almond Milk?
- Nutritional Value of Almond Milk
- Is Almond Milk Safe During Pregnancy?
- How Much Almond Milk Is Safe for Pregnant Women?
- 9 Surprising Benefits of Almond Milk During Pregnancy
- Side Effects of Drinking Almond Milk During Pregnancy
- Precautions to Be Taken While Drinking Almond Milk When Pregnant
- Tips for Purchasing Almond Milk
- How to Prepare Almond Milk at Home?
- FAQ’s
What Is Almond Milk?
Almond milk is a plant-based milk alternative made from almonds. It has become a popular substitute for cow’s milk, especially among people who are lactose intolerant, allergic to cow’s milk, or following a vegan diet.
To make almond milk, almonds are blended with water and then strained to remove the solids. The resulting liquid has a mild, slightly nutty flavor and a creamy texture similar to dairy milk. Almond milk is often used as a milk substitute in coffee, tea, cereals, smoothies, and cooking.
It’s important to note that almond milk may not have the same nutritional profile as cow’s milk, so it’s often fortified with vitamins and minerals such as calcium and vitamin D to provide similar nutritional benefits. Additionally, there are various commercial brands of almond milk available, both sweetened and unsweetened, so the nutritional content can vary.
Nutritional Value of Almond Milk
Try almond milk if you’re looking for a low-calorie and saturated-fat dairy-free option. You may get your vitamin E from it. Fortifying almond milk with nutrients like calcium and vitamin D improves its nutritional profile and makes it work just like regular dairy milk. 100 ml of almond milk contains (1):
| Nutrients | Value |
| Energy | 12 Kcal |
| Carbohydrates | 0.42 grams |
| Protein | 0.42 gram |
| Fats | 1.04 grams |
| Calcium | 188 mg |
| Potassium | 67 mg |
| Sodium | 54 mg |
| Iron | 0.21 mg |
| Vitamin A | 1500000 IU |
| Vitamin D | 83 IU |
Is Almond Milk Safe During Pregnancy?
Almond milk is generally considered safe for pregnant women when consumed as part of a well-balanced diet. It can be a suitable alternative to cow’s milk, particularly for those who are lactose intolerant or have a preference for a dairy-free option.
For pregnant women who do not like to drink dairy milk, almond milk can be a good replacement that provides them with a whole host of important vitamins and minerals. Drinking this milk will promote a healthy pregnancy. However, since almond milk is still a new product, there hasn’t been much study on its safety during pregnancy.
Yet, it may be helpful during pregnancy since it has the greatest nutritional profile, which includes a variety of essential vitamins and minerals, including calcium and vitamin D. Almond milk, which is easy to produce at home with only two ingredients—almonds and water—is widely believed to be safe to consume during pregnancy. However, not all almond milk is made equal.
A lot of beverage companies add different preservatives or food additives to their almond milk so it stays creamy, tastes better, and lasts longer on store shelves. Some preservatives are entirely safe, but some may have harmful side effects. Almond milk safety during pregnancy is therefore contingent on both the quantity and quality of almond milk consumed.
The tricky point is finding a brand of almond milk that tastes the best to you and having a glass with your breakfast or a warm drink before going to bed! Just remember that while almond milk can contribute to a healthy diet, pregnant women need to ensure they are getting a variety of nutrients from different sources.
Almond milk is not as protein-rich as cow’s milk (2), so pregnant women should ensure they are obtaining sufficient protein from other sources such as legumes, nuts, seeds, and lean meats. Otherwise, enjoy your almond milk during pregnancy time.
How Much Almond Milk Is Safe for Pregnant Women?
Almond milk is generally considered safe to consume during pregnancy, unless there is a known allergy to almonds. The amount of almond milk that is considered safe for pregnant women can vary depending on individual dietary needs, overall health, and nutritional requirements. Pregnant women should seek guidance from their healthcare provider or a registered dietitian to determine the suitable quantity of almond milk based on their health conditions.
9 Surprising Benefits of Almond Milk During Pregnancy
Almond milk can be a nutritious addition to a pregnant woman’s diet, providing various benefits. Here are 10 potential science-backed benefits of almond milk during pregnancy:
1. Nutrient-rich
The increased energy and nutritional needs during pregnancy exacerbate deficiencies, leading to negative effects for both the mother and the child. Almond milk is rich in essential nutrients such as vitamin E, calcium, potassium, sodium, and iron, providing a nutritional boost to your pregnancy diet. Almond milk is often fortified with essential nutrients such as calcium, vitamin D, and vitamin E, which are important for the development of the baby’s bones, teeth, and overall health. The mother’s calcium intake affects the development of her fetal skeleton. Researchers discovered that when mothers who did not consume enough calcium (<600 mg/d) were given supplemental calcium, their newborns had increased bone density and BMC (3).
2. Rich In Antioxidants
Almond milk is rich in antioxidants (4). Oxidative stress can result in molecular and cellular damage (5) Oxidative stress has an impact on pregnant women as the placenta develops (6). Any problems with placenta development might adversely impact the growth of the fetus.
The antioxidants in almond milk promote placenta growth and support it.
3. Excellent Source Of Calcium and Vitamin D
The proper growth of the baby’s skeleton and teeth depends on the mother’s consumption of calcium while she is pregnant. In addition, low calcium and vitamin D intake during pregnancy can increase the risk of developing osteoporosis later in life (7). Almond milk is rich in calcium and vitamin D, which ensures that both your and your baby’s bones remain healthy and strong. Calcium also helps keep your blood pressure under control (8). High blood pressure is common during pregnancy, and it has multiple adverse effects on the pregnant woman and the baby.
4. Low in Calories
Almond milk is typically lower in calories than cow’s milk (9). Research has indicated that replacing one serving of dairy product with one cup of almond milk daily resulted in significant reductions in weight, body mass index, as well as waist and hip circumference (9). This makes it a suitable option for women who need to monitor their calorie intake while pregnant.
5. Good For Women With Gestational Diabetes
Gestational diabetes is a common problem during pregnancy. To avoid or control it, most doctors advise women to watch the sugar in their diet. Almond milk has a low glycemic index (10), which means it has a minimal impact on blood sugar levels. This can be beneficial for managing gestational diabetes or preventing excessive spikes in blood sugar.
6. Pro-Vegan
Almond milk is a plant-based alternative to dairy, making it suitable for individuals following a vegan diet. For vegan women with allergies to soy, almond milk is often the preferred alternative to regular milk. However, it is important to note that almond milk has lower levels of protein and fat compared to soy milk (11). To address this, opting for a fortified type of almond milk may assist in supplementing these nutrients.
7. Long Shelf Life
Apart from all these, there is the added benefit that almond milk is much easier to store as compared to cow’s milk. This is because almond milk does not require refrigeration and comes with a long shelf life! So if you are traveling long distances during your pregnancy, you can easily carry almond milk with you.
8. Improves Skin Health
The vitamin E content in almond milk may contribute to healthy skin by promoting collagen production and protecting against oxidative stress. Thus, drinking almond milk during pregnancy helps to keep your skin radiant and healthy by preventing acne and pigmentation.
[Read: Gestational Hypertension During Pregnancy]
Side Effects of Drinking Almond Milk During Pregnancy
All of these benefits sound great. But we also need to understand some of the risks or side effects associated with almond milk when consumed during pregnancy. While there are no serious side effects, it is important to know the risks, however minor, associated with drinking almond milk during pregnancy.
1. Possible Allergen
Almonds are known allergens (12), and some individuals may be allergic to them. Allergic reactions during pregnancy can pose significant risks to both the mother and the baby. Symptoms may include itching, swelling, hives, or, in severe cases, difficulty breathing. Expectant mothers with a history of nut allergies should exercise caution and consult their healthcare provider before incorporating almond milk into their diet.
2. Low-Calorie
Almond milk has less fat and calories as compared to cow’s milk (11). This makes it a great substitute for cow’s milk if you are trying to control your diet. However, when you are pregnant, your body requires a high-fat and high-calorie diet. Almond milk might not provide this for you. So make sure you add more items to your diet to compensate for the deficit.
3. May Cause Digestive Discomfort
Pregnant women may experience digestive issues while drinking almond milk. Those who are not used to eating almond products may experience symptoms such as bloating, gas, or abdominal discomfort after drinking almond milk. Pregnant women who are experiencing gastrointestinal discomfort should consider gradually adding almond milk to their diet and closely monitoring their body’s response.
4. Cant Solely Rely For Calcium
Almond milk may not provide as much calcium as dairy milk, and some varieties are not fortified with this essential nutrient. Adequate calcium intake is crucial during pregnancy for the development of the baby’s bones and teeth. Pregnant women relying on almond milk should ensure they are meeting their calcium needs through other dietary sources or consider fortified almond milk options.
5. Oxalate Content
Almonds naturally contain oxalates, compounds that can contribute to the formation of kidney stones (13) While moderate almond consumption is generally safe, excessive intake, especially in the form of almond milk, may increase the risk of kidney stone development. Pregnant women with a history of kidney stones should consult their healthcare provider before consuming almond milk regularly.
6. Phytic Acid and Nutrient Absorption
Almonds contain phytic acid (14). Because of its binding behavior, phytic acid binds to minerals and makes them inaccessible. There have been reports indicating that phytic acid can hinder the absorption of iron, zinc, calcium, magnesium, and manganese (14). While the impact of phytic acid in almond milk on nutrient absorption is not well studied, pregnant women should be aware of this factor. Ensuring a diverse and balanced diet can help mitigate any potential concerns related to nutrient absorption.
7. Blood Sugar Levels
Some commercially available almond milk products may contain added sugars, which can lead to fluctuations in blood sugar levels. Maintaining stable blood sugar is crucial during pregnancy to prevent gestational diabetes and other complications. Pregnant women should carefully read labels, opting for unsweetened almond milk to avoid unnecessary sugar intake.
8. Hydration Considerations
While almond milk contributes to overall fluid intake, it should not replace water, especially during pregnancy. Adequate hydration is vital for the well-being of both the mother and the developing baby. Pregnant women should balance almond milk consumption with sufficient water intake to ensure proper hydration.
Precautions to Be Taken While Drinking Almond Milk When Pregnant
Almond milk is one of many choices that many expectant moms explore, including in their regular diets, as their nutritional demands and tastes change. It is essential to take certain measures to protect the health of the mother and the infant during this important time, even if almond milk might be a healthy alternative.
The following are some precautions to be taken while drinking almond milk during pregnancy:
1. Watch Out for Any Additional Ingredients
Pregnant women should exercise caution while consuming some items due to the potential presence of added sugars, preservatives, or other substances. To steer clear of harmful drugs, read labels thoroughly. Before buying almond milk, particularly flavored or sweetened almond milk, make sure the milk has been pasteurized and that there are no artificial flavors, colors, or preservatives in it. If you want almond milk with the finest nutritional profile, go for fortified and unsweetened varieties.
2. Fortification Levels
Fortifying almond milk involves adding additional nutrients to enhance its nutritional profile. Opt for almond milk fortified with essential nutrients like calcium, vitamin D, and B vitamins, which are crucial for both maternal and fetal health during pregnancy. However, there are some precautions to consider when choosing fortified almond milk. Consider the bioavailability of the added nutrients. Some forms of vitamins and minerals are more readily absorbed by the body than others.
3. Monitor Sugar Intake
Almond milk is a popular alternative to cow’s milk, and it can be a nutritious choice during pregnancy. However, it’s essential to be mindful of added sugars in commercial almond milk products. Added sugar in almond milk can contribute to excessive calorie intake and may not be ideal during pregnancy. Choose unsweetened almond milk or options with minimal added sugars to manage your overall sugar consumption, promoting a healthy diet during pregnancy.
4. Allergen Sensitivity
If you have a history of nut allergies, be cautious and observe any adverse reactions. Some individuals may be allergic to almonds, and it’s essential to be aware of your body’s response.
5. Balanced Nutrition
Use almond milk as part of a well-rounded diet rather than as a sole source of nutrients. Ensure you are getting a diverse range of foods to meet the nutritional demands of pregnancy.
6. Introduce Gradually
If you’re new to almond milk, introduce it gradually into your diet to monitor your body’s response. This helps identify any potential sensitivities or digestive changes during pregnancy.
10 Tips for Purchasing Almond Milk
With so many kinds of almond milk to choose from, it can be tough to know which is best during pregnancy. But if you remember a few important points, you can make choices that suit your tastes and dietary needs. To help you choose the almond milk that works for you and makes you feel good, we’ve compiled some key points.
- Look for almond milk with simple ingredients like almonds, water, and possibly a sweetener or emulsifier. Avoid additives, preservatives, and artificial flavors.
- Analyze the nutritional labels to compare the quantities of calories, protein, fat, and sugar. Choose almond milk based is by your dietary choices and health goals.
- Choose unsweetened almond milk to reduce your sugar intake. If you want it sweet, consider using natural sweeteners like honey or agave to get the appropriate sweetness yourself.
- Choose almond milk that has been enriched with vital elements like vitamin D, calcium, and B vitamins to enhance its nutritious content.
- Whenever feasible, choose organic almond milk to reduce the risk of being exposed to pesticides and chemicals commonly found in conventional farming.
- Take into account the preferred consistency—certain almond milk possesses a richer texture compared to others. Conduct trials with many brands to discover the one that aligns with your taste and preferences.
- Check for environmentally friendly packaging options, such as those made from recyclable materials. Certain manufacturers provide almond milk in packaging, such as cartons or bottles, that have been designed to minimize their negative effects on the environment.
- Ensure to take note of the expiration date and choose almond milk with a shelf life that corresponds to your consumption patterns to save waste
- Ensure the accuracy of allergy details, particularly if you have sensitivities to other types of nuts or compounds often present in almond milk.
- Assess the overall quality and flavor of the almond milk brand you are contemplating by taking into account reviews and suggestions from other users. A brand with a good reputation is more likely to provide a consistent and engaging product.
How To Prepare Almond Milk At Home
The traditional method of preparing almond milk involves soaking 250 g of almonds in water for 12-24 hours at room temperature. The water used for soaking the almonds was then discarded. Next, the almonds were placed in an electric blender. Add 1 liter of water. Blend it thoroughly for 2 to 4 minutes until the resulting milk becomes completely smooth, with no remaining chunks of nuts. The mixture was strained using a fine strainer lined with thin fabric muslin to remove the shells. The resulting milk was then stored in the refrigerator at 40˚F to cool before being consumed.
Conclusion
Almond milk is a healthy supplement to a pregnant woman’s diet, but there are certain things she should know before drinking it, including the risks and precautions. Women may prioritize their health and the health of their growing baby by recognizing these risks and making educated decisions, so they can enjoy the advantages of almond milk throughout pregnancy. To navigate the possible adverse effects of almond milk during pregnancy, you can talk to your doctor and practice moderation.
So, if you are in doubt, it is best to avoid a food item. However, the benefits of almond milk outweigh the side effects, but it is still better to consume almond milk during pregnancy in moderation. Also, make sure you are not allergic to it. Do consult with your doctor before you start consuming almond milk.
[Read: Buttermilk During Pregnancy]
FAQ’s
1. How to Choose Almond Milk From Store?
Choose unsweetened varieties to limit sugar intake. If affordable go for organic versions. Read nutrition labels thoroughly and choose one with fewer preservatives.
2. I am Vegan. Can I Drink Almond Milk During Pregnancy?
Yes, you can. It can be very nutritious for both you and the baby. However, if you have nut allergies, stay away from this.
3. If I Need to Control Weight Gain During Pregnancy, Can I Have Almond Milk Instead of Animal Milk?
Almond milk is low in calories and very nutritious too. However, do this only if your doctor recommends it.
4. Can I Get the Required Amount of Calcium During Pregnancy from Almond Milk?
Almond milk is rich in calcium. It can be good for your and the baby’s bones. But you can’t rely solely on almond milk.
5. Can Drinking Almond Milk During Pregnancy Cause any Impact on my Thyroid?
There is not enough research on this. If you have a thyroid issue, almond milk can worsen it.
Reference:
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- A Nutritional Comparison of Cow’s Milk and Alternative Milk Products – [https://www.sciencedirect.com/science/article/abs/pii/S1876285920306483]
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- STUDY OF HIGH NUTRITIVE VALUE OF ALMOND MILK BEVERAGE -[https://www.researchgate.net/publication/352254093_STUDY_OF_HIGH_NUTRITIVE_VALUE_OF_ALMOND_MILK_BEVERAGE]
- Antioxidant and Oxidative Stress: A Mutual Interplay in Age-Related Diseases – [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6204759/]
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- Daily calcium intake and its relation to blood pressure, blood lipids, and oxidative stress biomarkers in hypertensive and normotensive subjects – [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3506873/#]
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- Low glycemic index foods list – [https://glycemic-index.net/low-glycemic-index-foods/]
- A Nutritional Comparison of Cow’s Milk and Alternative Milk Products – [https://www.sciencedirect.com/science/article/abs/pii/S1876285920306483#]
- An Updated Overview of Almond Allergens – [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8399460/]
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- Reduction of phytic acid and enhancement of bioavailable micronutrients in food grains – [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4325021/#]
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