Last Updated on February 21, 2024 by Aditi Gangal
Quick Take
A social media post claims that drinking almond milk reduce blood pressure. We fact-checked and found the claim to be Mostly False.
The Claim
A Facebook post claims that a quick remedy to reduce blood pressure at home. The post claims that almond/badam milk lower blood pressure.
We have attached a screenshot of the post below:
In another fact check, we debunked the claims that almonds work better than aspirin for headaches. We also refuted the idea that eating soaked almonds fights cancer. We further invalidated the belief that consuming almonds reduces belly fat.
Fact Check
What is uncontrolled blood pressure?
When someone has uncontrolled blood pressure, it means their blood pressure stays high even when they try to bring it down. This means the blood pressure does not change even by changing lifestyle, taking medicine, or other treatments. Doctors call this condition hypertension.
Hypertension means the person’s diastolic blood pressure (the lower number) is 90 or higher. Also, their systolic blood pressure (the higher number) is 140 or higher. It is a big problem because it greatly raises the risk of heart problems like heart attacks and strokes. Sometimes, specific issues like kidney problems or hormone imbalances can cause hypertension. But often, doctors do not know why it happens. For most people with long-term high blood pressure, the small arteries become too narrow. This condition makes it harder for blood to flow smoothly.
What is almond milk?
Almond milk is popular as a plant-based alternative to traditional dairy milk in North America, the European Union, and Australian markets. It is particularly marketed as a substitute for individuals with cow’s milk allergy or lactose intolerance. Research indicates that almond milk can effectively address these health concerns, sometimes even outperforming other alternatives like soy-based meals. Almonds themselves offer various health benefits, including being high in monounsaturated fatty acids (MUFA). This aid in weight management and reducing low-density lipoprotein levels.
Almond milk is prepared by soaking and grinding almonds with water to obtain a milky liquid. This liquid is then homogenized and pasteurized in commercial processing for stability and shelf life. However, these processes may affect the physical properties of the product, such as particle size and viscosity.
Nutritionally, almond milk varies depending on the brand. On average, it contains low calories (30-50 kcal per serving) and carbohydrates (0.25-3g). But it can provide significant amounts of calcium (22-495 mg), thanks to post-processing fortification. It also contains antioxidant vitamins such as Vitamin E (1.2-6 mg) and Vitamin A (60-180 mg), meeting a portion of the recommended daily intake. Overall, almond milk offers a viable alternative for those seeking a dairy-free option with added health benefits.
Can drinking almond milk reduce blood pressure?
Not exactly. A research paper shows that almond milk cannot reduce blood pressure. However, another research paper shows that almonds have a considerable effect on blood pressure. It is important to note that the effects can vary from person to person, and the overall impact on blood pressure and sugar levels may depend on various factors including individual health status, dietary habits, and overall lifestyle.
The available evidence shows that almond milk itself is naturally low in sugar, especially if it is unsweetened, which can be beneficial for those trying to manage their sugar intake. Additionally, almonds contain certain nutrients such as magnesium and potassium, which can support healthy blood pressure levels.
It is also essential to understand that sugar imbalance can contribute to high blood pressure. Consuming too much sugar can lead to insulin resistance, inflammation, weight gain, increased sodium intake, and damage to blood vessels, all of which can elevate blood pressure. Therefore, it is important to maintain a balanced diet and healthy lifestyle to manage blood sugar levels and promote cardiovascular health.
Almond milk and almonds offer several advantages for individuals managing sugar levels. Firstly, almond milk has a low glycemic index (GI), meaning it will not significantly elevate blood sugar levels after consumption. This characteristic is vital for those with diabetes who need to maintain stable blood sugar levels. Additionally, almond milk is low in carbohydrates, which can help prevent spikes in blood sugar, making it a suitable alternative to regular dairy milk.
Moreover, almond milk generally contains minimal added sugars, providing a beverage option that may not drastically contribute to elevated blood sugar levels. This aspect is particularly beneficial for diabetes patients who need to monitor their sugar intake closely. Furthermore, almond milk is rich in healthy fats, including monounsaturated fats, which can improve insulin sensitivity. Better insulin sensitivity allows the body to utilize insulin more effectively, aiding in blood sugar regulation.
However, it is crucial to remember that almond milk might not provide as much of nutrients compared to whole almonds because the milk is typically diluted.
That said, while almond milk can be part of a balanced diet that supports overall health, simply consuming almond milk alone may not be sufficient to significantly lower blood pressure or sugar levels. A holistic approach to health, including maintaining a balanced diet, regular physical activity, managing stress, and possibly medication if prescribed by a healthcare professional, is typically recommended for managing blood pressure and sugar levels effectively. Always consult with a healthcare provider for personalized advice on managing your health conditions.
Dr Ayush Chandra, a Diabetologist and Founder of Nivaran Health in Delhi NCR informs, “Managing diabetes involve appropriate medications or insulin therapy under professional guidance. Additionally, it needs a well-rounded approach, including a balanced diet rich in macro and micronutrients, regular physical activity, sufficient water intake, mental well-being, and consistent monitoring of blood sugar levels.
Dr Shalin Nagori, Consultant Pathologist and Industrial Physician says, “Blood pressure management involves various factors, and it is better to consult with a healthcare professional for personalized advice”.
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