January 3, 2025
Almond Milk for PCOS: Is It the Right Choice?
Table of Contents
Key Takeaways
- Almond milk’s low sugar, calorie content, and anti-inflammatory vitamin E make it a great choice for managing PCOS symptoms like insulin resistance and weight.
- If dairy feels like it’s making your symptoms worse, almond milk is a creamy, delicious alternative that’s easy to add to your meals.
- Look for unsweetened, fortified almond milk for extra nutrients, and don’t forget to pair it with protein-rich foods to keep your meals balanced!
- Almond milk is super versatile—use it in smoothies, coffee, or even homemade recipes to find what works best for your taste and routine!
Polycystic Ovary Syndrome (PCOS) is a hormonal condition that affects approximately 10% of women of reproductive age.1 Its symptoms—such as irregular periods, acne, weight gain, and excess hair growth—can be frustrating and overwhelming to manage. One of the most important aspects of PCOS care is addressing insulin resistance, which affects how the body processes sugar and contributes to worsening symptoms for up to 70% of women with this condition.2 Incorporating different dietary choices, such as using almond milk for PCOS, can help manage these symptoms.
Diet plays a key role in managing PCOS symptoms, and for many women, this includes reconsidering traditional staples like cow’s milk. Almond milk, a popular dairy alternative, is often marketed as a healthy option, but is it the right choice for PCOS?
Let’s explore almond milk’s nutritional profile, its potential benefits for managing PCOS and considerations when incorporating it into your diet.
What Is Almond Milk?
Almond milk is a plant-based beverage made by blending almonds with water and straining out the solids. It’s naturally free from lactose and dairy, making it a great option for individuals with lactose intolerance or a sensitivity to dairy. Its popularity has soared in recent years, especially among those seeking lower-calorie or vegan-friendly options.
Unsweetened almond milk is especially low in calories, providing around 40 calories per cup.3 It contains healthy monounsaturated fats and is an excellent source of vitamin E, a powerful antioxidant that supports overall health.4
However, almond milk isn’t naturally high in protein, calcium, or vitamin D, all important nutrients for women with PCOS. Commercially available almond milk is often fortified with calcium to compensate for these deficiencies. For example, Almond Breeze adds calcium to its shelf-stable almond milk to provide 35% daily value of Calcium but 0% of Vitamin D. The Almond Breeze refrigerated version actually contains 25% daily value of vitamin D.
Nutritional Highlights of Almond Milk
- Low Calorie and Carbohydrate Content: Unsweetened almond milk is naturally low in calories and carbs (3.4g to be exact) making it an ideal choice for weight and blood sugar management.3
- Vitamin E: A rich source of this antioxidant, almond milk helps reduce oxidative stress and inflammation.4
- Fortified Nutrients: Many store-bought versions are fortified with calcium and vitamin D, nutrients critical for bone health. Again, this varies based on brand.
How to Make Almond Milk
If you’re looking for a creamy, nutrient-rich, and hormone-friendly alternative to traditional milk, this Vanilla Almond Milk recipe is a must-try! Packed with wholesome ingredients like raw almonds, dates, and a hint of vanilla, this homemade almond milk is a natural, PCOS-friendly option perfect for balancing blood sugar and supporting overall health.
The following how-to video provides 4-8 ounce servings which includes 177 calories, 6g protein, 4g fiber and 10g carbs.
How Almond Milk Benefits PCOS Management
1. Supports Blood Sugar Control
PCOS is closely linked with insulin resistance, which impairs the body’s ability to regulate blood sugar levels effectively. Almond milk’s low glycemic index means it doesn’t cause sharp spikes in blood sugar, unlike sugary drinks or carb-heavy dairy options. Research highlights that adopting a low-glycemic diet can significantly improve insulin sensitivity, a critical factor for PCOS symptom management.7
Women with PCOS often benefit from monitoring their carbohydrate intake, and almond milk’s minimal carb content (1–2 grams per cup) makes it an excellent alternative for stabilizing blood sugar throughout the day.
2. Aids in Weight Management
Weight management is a cornerstone of PCOS care because even modest weight loss (around 5–10% of body weight) can improve hormonal balance and insulin resistance.Weight management is a cornerstone of PCOS care because even modest weight loss (around 5–10% of body weight) can improve hormonal balance and insulin resistance.8 Almond milk is a low-calorie alternative to cow’s milk, offering just 30–50 calories per cup compared to 80–150 calories in traditional dairy options, depending on the fat content.
By swapping higher-calorie beverages for unsweetened almond milk, women with PCOS can reduce their daily calorie intake without feeling deprived. This small change can contribute to a sustainable approach to weight management over time.
3. Helps Combat Inflammation
Chronic low-grade inflammation is a hallmark of PCOS and plays a role in worsening symptoms like fatigue, acne and irregular cycles. Almond milk is rich in vitamin E, an antioxidant known for its anti-inflammatory properties.
A diet high in antioxidants can help reduce the effects of oxidative stress, which has been linked to insulin resistance and other PCOS complications. Including antioxidant-rich foods and beverages like almond milk can support overall hormone health and symptom management.
4. Dairy-Free Option for Sensitive Women
For some women with PCOS they mention that they feel like dairy products aggravate their symptoms, like hormonal acne. Research indicates the potential of dietary modification, particularly reducing dairy and starch, as a complementary approach for managing PCOS-related symptoms.9 Further research is needed to confirm these findings and explore the mechanisms involved.
However, almond milk provides a creamy, versatile alternative to traditional milk. While not every woman with PCOS needs to avoid dairy entirely, almond milk offers an excellent option for those looking to experiment with a dairy-free diet.
/Things to Consider When Choosing Almond Milk
1. Fortification Matters
Almond milk is naturally low in calcium and vitamin D, two nutrients essential for bone health. Since women with PCOS are at a higher risk of osteoporosis due to hormonal imbalances, it’s important to choose fortified almond milk varieties.
2. Avoid Added Sugars
Sweetened almond milk can contain significant amounts of added sugar, which can spike blood sugar levels and lead to weight gain over time. For women with PCOS, unsweetened varieties are a better choice to keep blood sugar stable and avoid unnecessary calories. However, if you wish to change it up with some sweetened vanilla varieties, it’s always a tasty option!
3. Low Protein Content
Unlike cow’s milk, which provides 9 grams of protein per cup, almond milk contains just 1 gram.10 Protein is essential for keeping you full, balancing blood sugar, and maintaining muscle mass. If you use almond milk as your primary milk alternative, ensure your meals include other protein sources like eggs, tofu, fish or legumes.
4. Check for Allergies
While almond milk is safe for most people, it’s unsuitable for those with tree nut allergies. If this applies to you, consider exploring other plant-based alternatives like soy, oat or coconut milk.
Comparing Almond Milk to Other Milk Alternatives
| Milk Type | Calories (per cup) | Protein (g) | Carbs (g) | Best For |
| Almond Milk | 30–50 (unsweetened) | 1 | 1–2 | Lower calorie, low glycemic index |
| Soy Milk11 | 80–100 | 7–8 | 3–4 | Higher protein, heart health |
| Coconut Milk12 | 40–60 | <1 | 2-5 | Creamy texture, moderate calorie alternative |
| Oat Milk13 | 100–130 | 4 | 16–20 | Creaminess, higher carbs for active women |
The Bottom Line
Almond milk is a nutritious, versatile choice for women with PCOS. Its low calorie and carbohydrate content, paired with its anti-inflammatory benefits, make it a great addition to your diet. However, it’s essential to choose fortified, unsweetened varieties and pair them with other protein-rich foods to ensure your nutritional needs are met.
Managing PCOS is highly individualized, so finding the right diet may take time. If you’re unsure about what’s best for your body, consult a registered dietitian like me to create a plan that aligns with your health and lifestyle goals.
Disclaimer: This article is not intended to provide medical advice, diagnosis, opinion, treatment or services. This article and the links contained in it provide general information for educational purposes only. The information provided in this article is not a substitute for medical care, and should not be used in place of the advice of your physician or registered dietitian.
We are a health and wellness site, with work written by Registered Dietitians or Medical Professionals, please review our editorial process here.
FAQ’s About Almond Milk for PCOS
It depends on your goals. Almond milk is lower in calories and carbs, making it an excellent choice for weight and blood sugar management. However, cow’s milk provides more protein, which can help with satiety and muscle health.3
Yes. Almond milk’s low glycemic index and minimal carb content make it a helpful addition to a blood sugar-stabilizing diet, which is critical for women with PCOS.
Homemade almond milk can be a healthy choice, but it typically isn’t fortified with calcium or vitamin D. If you choose homemade, make sure you’re getting these nutrients from other sources, such as leafy greens, fortified foods, or supplements.
Yes. Almond milk is high in vitamin E, which helps reduce oxidative stress and inflammation—two factors that often exacerbate PCOS symptoms.
Soy milk contains more protein, making it a better choice for those needing higher protein intake. Almond milk, on the other hand, is lower in calories and carbs, making it a better option for weight and blood sugar management
References
- National Institutes of Health (NIH). Polycystic Ovary Syndrome (PCOS). Available at: https://www.nichd.nih.gov/health/topics/pcos. ↩︎
- Dennett CC, Simon J. The role of polycystic ovary syndrome in reproductive and metabolic health: overview and approaches for treatment. Diabetes Spectr. 2015;28(2):116-120. doi:10.2337/diaspect.28.2.116 ↩︎
- USDA FoodData Central. Beverages, almond milk, unsweetened, shelf stable. ↩︎
- Office of Dietary Supplements, National Institutes of Health. Vitamin E: Fact Sheet for Health Professionals. Available at: https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/ ↩︎
- USDA FoodData Central. Beverages, almond milk, unsweetened, shelf stable. ↩︎
- Office of Dietary Supplements, National Institutes of Health. Vitamin E: Fact Sheet for Health Professionals. Available at: https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/ ↩︎
- Kazemi M, Hadi A, Pierson RA, Lujan ME, Zello GA, Chilibeck PD. Effects of Dietary Glycemic Index and Glycemic Load on Cardiometabolic and Reproductive Profiles in Women with Polycystic Ovary Syndrome: A Systematic Review and Meta-analysis of Randomized Controlled Trials. Adv Nutr. 2021;12(1):161-178. doi:10.1093/advances/nmaa092 ↩︎
- Rondanelli M, Perna S, Faliva M, Monteferrario F, Repaci E, Allieri F. Focus on metabolic and nutritional correlates of polycystic ovary syndrome and update on nutritional management of these critical phenomena. Arch Gynecol Obstet. 2014;290(6):1079-1092. doi:10.1007/s00404-014-3433- ↩︎
- Rastad H, Shahrestanaki E, Heydarian HR, Maarefvand M. Dairy consumption and its association with anthropometric measurements, blood glucose status, insulin levels, and testosterone levels in women with polycystic ovary syndrome: A comprehensive systematic review and meta-analysis. Front Endocrinol (Lausanne). 2024;15. doi:10.3389/fendo.2024.1334496 ↩︎
- USDA FoodData Central. Whole Milk. ↩︎
- USDA FoodData Central. Unsweetened Soy Milk. ↩︎
- Pacific Foods. Unsweetened Coconut Milk. ↩︎
- USDA FoodData Central. Oat Milk. ↩︎
Christa is a media dietitian and nutrition consultant in the New York City area. She works with various brands and has been featured in dozens of outlets such as Women’s Health, EatingWell, and Peoples Magazine as a nutrition expert. Being a fact checker for EatingWell Magazine and a Medical Reviewer for Nourish, she brings her extensive experience within the field to provide compassionate, inclusive care using science for intimate and personalized messaging.
Christa brings warm laughter, joy, and medical expertise to any conversation allowing for honest science-based discussions with authenticity at their core.
In her private practice, she works with men and women suffering from emotional traumas that cause binge eating disorders exacerbating their type 2 diabetes, PCOS and insulin resistance.
