Is Almond Milk Good For PCOS?

If you’re exploring different healthful options for your diet, especially while managing Polycystic Ovary Syndrome, you’ve certainly considered almond milk as a substitute for dairy.

This plant-based drink is made from ground almonds and water. It’s well known, not only among lactose intolerant or vegan folks but among individuals seeking milk alternatives to cushion their health goals.

For those with PCOS (also hyperandrogenism), a condition that affects the ovarian functioning of women and can cause symptoms like irregular periods, weight gain, and acne, diet plays a significant role in managing these symptoms.

Almond milk has some powerful properties, such as cutting back on calories and being high in certain nutrients, but the real question is, “Is it ideal for PCOS?

Nutritional Breakdown of Almond Milk

Here is the nutritional breakdown for one cup of unsweetened almond milk (about 240 ml):

• Calories: 39 kcal
• Protein: 1 gram
• Carbohydrates: 3.4 grams
• Fat: 2.5 grams
• Sodium: 146 milligrams
• Calcium: Fortified almond milk often contains around 20-45% of the Daily Value (DV)
• Vitamin E: Contains about 50% of the DV

It is a good source of vitamin D if fortified and may also carry other nutrients depending on the brand and fortification.

Is Almond Milk Good For PCOS?

We know of almond milk for its nutritional profile, being naturally low in calories and free from lactose, which makes it a perfect choice for lactose-intolerant women or those basically checking their calorie intake.

For women with PCOS, checking weights, improving hyperinsulinemia, and reducing inflammation are crucial aspects of managing the condition.

Almond milk can fit into this management plan due to its low-calorie and low-sugar profile. It is a powerhouse of healthy fats and vitamin E and can offer a great source of calcium when fortified.

One major point to consider is choosing unsweetened and fortified almond milk. This type is typically better as it fetches you all these important nutrients.

Going for unsweetened almond milk also helps you avoid extra sugars, which can impact insulin sensitivity – a key consideration for managing PCOS.

Homemade ones can be healthy and a fresh alternative but it’s worth emphasizing that it doesn’t have added nutrients like B Vitamins, which are usually found in commercially fortified almond milks.

So always, go for commercial, fortified almond milk for the added nutrients. If you’re trying to manage PCOS with a dairy-free diet, you’re not limited to just one option.

Almond milk, along with pea, soy, and oat milk, can all be good choices depending on your individual health goals.

Benefits of Almond Milk for PCOS

If you’re dealing with PCOS and considering this as part of your diet, you’ll be pleased to know it comes with several benefits that might help manage your symptoms.

Here’s a simple breakdown of how this plant-based milk can be good for those with PCOS:

Low in Calories

It is quite low in calories compared to cow’s milk and some other plant-based alternatives. Since you’re trying to manage weight, this feature is a plus!

Dairy-free dairy products, to some extent, can affect hormone levels, which is something women managing PCOS want to steer clear of.

Almond milk is naturally dairy-free, making it a great alternative for those looking to reduce dairy intake while still enjoying a milk-like product in their diet.

Rich in Vitamins and Minerals

Naturally, almond milk packs plenty of Vitamin E. And many brands fortify theirs with even more vitamins and minerals like Calcium and D vitamin.

These are great for bone health. Also, maintaining healthy levels can be beneficial in managing PCOS symptoms.

Low in Carbohydrates

Since it contains less of carbohydrates, it won’t cause a spike in blood sugar levels. Stable blood sugar can contribute to better overall hormone balance, a crucial aspect of managing PCOS

Anti-inflammatory Properties

It contains anti-inflammatory compounds, which can help reduce PCOS symptoms like acne. Despite these perks, it’s still important to remember that our bodies don’t work the same.

There’s a chance some people managing PCOS might not benefit from these at all. Almonds don’t have a significant amount of protein, so you might want to include other protein sources in your diet.

Considerations For Using Almond Milk For PCOS

Here are a few points to consider if you have PCOS and are thinking about adding almond milk to your diet:

Check For Added Sugars

Foods and drinks with lots of sugar can lead to spikes in your blood sugar, which can upset your hormone balance and make PCOS symptoms worse.

Almond milk comes in many varieties, including flavoured ones like vanilla or chocolate. These usually contain extra sugar that gives them a sweeter taste.

However, having too much sugar isn’t ideal when dealing with PCOS. So, when choosing, be critical of the nutrition information. Look for options that say “unsweetened” because that means they haven’t had any sugar added.

Choosing the unsweetened type is the smartest move you can ever make when considering almond milk for PCOS.

Not a Protein Source

It’s worth re-emphasizing that almond milk isn’t a big source of protein. This is something to be mindful of, as our bodies need proteins for muscle and tissue repairs as well as perhaps making new cells.

Sticking to almond milk without sourcing your proteins from other foods isn’t recommended, especially for PCOS. Why? Because having enough protein can help manage weight, maintain muscle mass, and keep your hunger in check.

All these things can be beneficial when looking at how to manage PCOS symptoms best.

So what can you do? If you’re including almond milk in your diet, that’s totally fine, but make sure you’re also eating other foods that have protein. Lean meats, beans, lentils, tofu, and eggs are great sources of protein.

Go For Fortified Versions

Calcium and Vitamin D can help strengthen bones and teeth in women with PCOS. Most almond milk doesn’t naturally contain a lot of these, but when they’re added in, it helps make sure you’re not missing out on these essential nutrients.

So, when you’re at the store shopping for some, try to find ones that say “fortified” on the label. Those ones come with the added Vitamins(D and E) plus minerals like calcium, which are great.

Personal Tolerance and Preferences

While it might sit fine in the tummies of some, others might get a bit of tummy trouble after drinking it. If your body does not seem happy when you drink almond milk, it could make you feel bloated, gassy, or ill.

And how about preferences? Taste matters a lot! If you sip it and think, “Yum!” that’s awesome. But if you don’t really like the taste, you won’t enjoy it, and that’s no fun.

So, while you’re figuring out what’s best for your PCOS diet, pay attention to how almond milk makes you feel. If it doesn’t feel good, or you’re just not into the taste, no worries! There are lots of other drinks out there to try.

What type of milk is best for PCOS? Alternatives

Finding the best milk for PCOS is a bit like picking the perfect outfit: it depends on you! But let’s talk about some options besides almond milk that might be good choices if you’re managing PCOS.

• Soy milk: This is full of proteins, which is good for your muscles and can easily get you satisfied. Plus, it has isoflavones, which are thought to be good for balancing hormones.
• Coconut Milk: This one’s the tropical vacation! It’s light and has a unique flavor. Coconut milk is lower in protein but can help you vary your diet. It’s also good in smoothies.
• Oat Milk: This is creamy, sweeter and a potent source of fiber, which is great for your digestion. Just watch out for added sugars.
• Cashew Milk: Another creamy option. Cashew milk works well in coffee and tea. However, like almond milk, it has fewer proteins, so you should source your proteins from other food options.
• Flaxseed Milk: Full of omega-3 fatty acids, which are good fats that can help improve heart health. It’s also low in calories.
• Pea Protein Milk: Picture pea protein milk as the gym buddy. It’s a newer option that’s loaded with protein, making it a strong choice for keeping muscles in shape.

Remember, the best choice for you goes further than going ahead and consuming. You might want to check how your body reacts to it, what nutrients you’re aiming for and, of course, whether you think it tastes good.

FAQS

Conclusion

It sure can be part of a balanced diet. Almond milk is a friendly option for many women, especially if you’re not a dairy fan or on a calorie-deficit diet.

Always choose fortified options as those pack extra vitamins and minerals you need to stay healthy with the condition. However, understand that our bodies work differently, and almond milk may not work for every woman.

The best drink for you depends on how your body feels when you have it, if it gives you the nutrients you need and if you like the taste.

Go ahead and enjoy that almond milk if you enjoy it, and it doesn’t feel weird. But don’t forget to mix it up with other foods for a good mix of nutrients.