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Many people are switching over to almond milk as it is dairy-free and plant-based. However, before consuming almond milk during pregnancy, you should be well-informed about its safety. People in the middle ages have long used almond milk for its health benefits. Consuming it during pregnancy may help maintain bone strength, keep the heart healthy, and provide important nutrients. However, you should be cautious while including it in your diet because it may have certain side effects too. Also, some people have allergies, and they should avoid consuming almond milk. Read the post further to know about the health benefits and side effects of drinking almond milk when you are pregnant. If you are still confused, it is better to check with your doctor.
Key Pointers
- Almond milk is rich in antioxidants and is an excellent source of vitamins A, B, and E, omega-3 fatty acids, and calcium.
- Consumption of almond milk during pregnancy can help strengthen bones, improve heart and skin health, and manage high blood pressure and gestational diabetes.
- Almond milk can serve as an alternative for vegans, although it is lower in protein and fat content compared to soy milk.
- It is best to avoid consuming almond milk if a pregnant woman has thyroid disorders or nut allergies.
Benefits Of Consuming Almond Milk During Pregnancy
Almond milk is a plant-based milk with several benefits. If you are looking for reasons to up your almond milk consumption, here are some of them:
1. High on antioxidants
Almond milk contains vitamin E, which has antioxidant properties. It can help prevent oxidative stress that comes with the wear and tear of pregnancy (1).
Quick fact2. Keeps the heart healthy
Almond milk contains a high amount of omega-3 fatty acids, which helps to keep the heart healthy.
3. Rich source of vitamins and minerals
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If you want a lactose-free alternative to cow’s milk, almond milk will be a healthy choice. Almond milk is a rich source of essential vitamins and minerals like:
- Calcium
- Vitamin A
- Vitamin B12
- Vitamin D
4. Great option for vegans
If you are vegan, almond milk is the drink for you! It contains no animal by-products and will fit right in with your plant-based diet.
5. Good for bone health
Your bones need extra nutrition when you are pregnant and almond milk is a great source of calcium and will help keep your bones healthy and strong. That is why it’s important to consume calcium-rich foods during pregnancy (2).
6. Prevents high blood pressure
High blood pressure is a serious concern during pregnancy as it can lead to preeclampsiai. According to the US CDC’s 2019 press release, hypertensive disorders in pregnancy affect at least one in seven hospital deliveries. Therefore, maintaining healthy blood pressure during pregnancy is crucial. To do that, expecting women should include various healthy foods like almond milk in their diet. Almond milk contains calcium that might help control your blood pressure levels, especially when almond milk is consumed in moderation as a part of a well-balanced diet (3).
7. Helps manage gestational diabetes (GD)
According to the Centers for Disease Control and Prevention, the prevalenceiProportion of people in a population susceptible to a specific condition. rate of gestational diabetesiA condition that develops in pregnant women marked by high blood sugar. is about 9.2% (4)! If you too have gestational diabetes, you should give almond milk a try. It contains ‘good’ sugar that does not impact the body negatively and can help manage GD better.
8. Easy to store
One of the biggest benefits of almond milk is that it comes in refrigerated and shelf-stable containers. So, if you are planning to travel long distances while pregnant, almond milk can be easier to carry (5).
Point to consider9. Keeps your skin healthy
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It is common to experience skin problems during pregnancy (5). The vitamin E present in almond milk can help cure acne and pigmentation and make your skin healthy and radiant.
So, these were some of the reasons why almond milk will make a great addition to your pregnancy diet. But there’s more to the story than meets the eye.
Side Effects Of Drinking Almond Milk While Pregnant
Almond milk and pregnancy always don’t go hand in hand. Some of the reasons why almond milk may not work for you include:
1. Low in fat and calories
Almond milk is low in calories, and drinking it can make you feel weak during pregnancy. Almond milk also has less fat in comparison with soy milk.
2. Can cause allergy
If you are allergic to nuts, almond milk won’t be a safe option for you. You can end up suffering from an allergic reaction, which can prove dangerous when you are pregnant.
3. Can harm the thyroid gland
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Almond is a goitrogen, which means that it can suppress the functioning of the thyroid glandiA gland present in the frontal part of the neck that secretes hormones crucial to growth and development. (7). If you are already suffering from thyroid dysfunction, you should avoid drinking almond milk.
Did you know?4. Poor source of protein
Not a good choice for vegetarians, who may get better protein from cow’s milk.
Frequently Asked Questions
1. Is almond milk or soy milk better during pregnancy?
Both almond and soy milk are safe to consume during pregnancy and offer various nutrients. Hence, you should choose the right one based on your needs. Fortified almond milk contains ample amounts of calcium, vitamin E, folate or folic acid, and iron. Whereas consuming soymilk during pregnancy is also a good choice since it is rich in calcium, lacks cholesterol, and has cancer-fighting antioxidants (7).
2. Is it safe to drink almond milk every day during pregnancy?
Fortified almond milk can help pregnant women meet their daily nutrient requirements of 1000mg of calcium and 27mg of iron (8). However, consult your doctor to confirm whether you can consume almond milk daily based on your specific pregnancy conditions.
3. How much milk should a pregnant woman drink a day?
Consuming three cups of low-fat milk will help you meet one-third of your daily protein requirements during pregnancy (9). However, confirm with your physician how much milk is ideal for your pregnancy.
4. Is unsweetened almond milk good during pregnancy?
Almond milk is suitable during pregnancy since it contains several essential nutrients such as iron, vitamins B and E, and protein (7). However, ensure you drink fortified and unsweetened almond milk to avoid consuming unnecessary sugars and help meet your calcium requirements. Further, consult your doctor before you decide to replace cow’s milk with almond milk.
5. Does almond milk increase fetal weight?
According to Australia-based registered dietitian and nutritionist Vivian Yu, “Almond milk is the famous alternative to milk. However, there is no specific connection between almond milk and fetal weight. It could be a part of a healthy pregnancy diet when consumed in moderation with other vitamins, minerals, and nutrients. The growth and weight of a fetus are based on a myriad of factors such as the mother’s overall nutritional consumption, genes, complications, and other mothers’ healthy behaviors.”
6. How can I incorporate almond milk into my diet?
In addition to drinking it on its own, you can use almond milk in smoothies, pour it over cereal or oatmeal, add it to coffee or tea, substitute it in baking recipes, use it in soups and sauces, or make a healthy pudding for a versatile option.
7. Can almond milk help with morning sickness?
While almond milk doesn’t specifically treat morning sickness, drinking a glass of chilled almond milk can be soothing and is often easier to consume when feeling nauseous. It may also help settle your stomach and relieve heartburn, another common pregnancy symptom (13).
Consuming almond milk during pregnancy could offer many health benefits to you and your unborn. Almond milk is filled with vital vitamins, calcium, and omega-3 fatty acids, making it a great addition to your pregnancy diet. Moreover, almond milk could help manage blood pressure, gestational diabetes and keep your skin problems at bay while pregnant. Nevertheless, you may avoid it if you are allergic to nuts or have thyroid abnormalities during pregnancy. If you have further concerns about consuming almond milk while pregnant, speak to your healthcare provider.
Infographic: Health Benefits Of Almond Milk During Pregnancy
Almond milk is delicious and a great source of vitamins and minerals essential for a healthy pregnancy. Learn about the many advantages of consuming almond milk when pregnant by scrolling through the infographic below. You may share it with other expecting mothers too!
Illustration: Momjunction Design Team
Illustration: Amazing Benefits Of Having Almond Milk During Pregnancy
Image: Dall·E/MomJunction Design Team
References
- Tai-Ho Hung et al.; (2010); A longitudinal study of oxidative stress and antioxidant status in women with uncomplicated pregnancies throughout gestation.
https://pubmed.ncbi.nlm.nih.gov/20167745/ - N A Cross et al.; (1995); Calcium homeostasis and bone metabolism during pregnancy, lactation, and postweaning: a longitudinal study.
https://pubmed.ncbi.nlm.nih.gov/7872214/ - Calcium.
https://lpi.oregonstate.edu/mic/minerals/calcium - Carla L. DeSisto et al.; (2014); Prevalence Estimates of Gestational Diabetes Mellitus in the United States, Pregnancy Risk Assessment Monitoring System (PRAMS), 2007–2010.
https://www.cdc.gov/pcd/issues/2014/13_0415.htm - Almond Milk.
https://www.chicagosfoodbank.org/wp-content/uploads/2017/11/UnswtAlmondMilk_ENG.pdf - Silonie Sachdeva; (2008); The Dermatoses Of Pregnancy.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2763729/ - N. R. Moudgal et al.; (1958); Studies on Goitrogenic Agents in Food: III. Goitrogenic Action of some Glycosides Isolated from Edible Nuts.
https://academic.oup.com/jn/article-abstract/66/2/291/4776846?redirectedFrom=PDF - Which Milk Is Good During Pregnancy?
https://www.newkidscenter.org/Which-Milk-Is-Good-During-Pregnancy.html - Nutrition During Pregnancy.
https://www.acog.org/womens-health/faqs/nutrition-during-pregnancy - The Importance of Low-fat Dairy Consumption During Pregnancy.
https://www.wm.edu/as/programs/healthy_beginnings/files/healthy_beginnings_originals/the_importance_of_%20low_fat_dairy_consumption_pamphlet_final.pdf - Vitamin E supplementation in pregnancy.
https://www.cochrane.org/CD004069/PREG_vitamin-e-supplementation-pregnancy#:~:text=Why%20is%20this%20important%3F - Almond Milk Benefits and Side Effects.
http://www.actforlibraries.org/almond-milk-benefits-and-side-effects/ - Morning sickness: 10 foods that fight nausea during pregnancy.
https://www.themotherbabycenter.org/blog/2022/08/foods-that-fight-nausea-during-pregnancy/#:~:text=While%20we%20wish%20there%20was,snacks%20(smoothies%2C%20almond%20milk)
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Read full bio of Jyoti Benjamin
Vivian Yu is a Melbourne-based dietitian nutritionist and the co-founder of Gym Near Me and One Body Personal Training. She did her graduation and post-graduation in nutrition and dietetics from Monash University and has more than six years experience in the field.Vivian Yu is a Melbourne-based dietitian nutritionist and the co-founder of Gym Near Me and One Body Personal Training. She did her graduation and post-graduation in nutrition and dietetics from Monash University and has more than six years experience in the field.
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