Almond Milk for PCOS: Is It the Best Choice?

Why Almond Milk Works for PCOS: The Science

The connection between almond milk and PCOS comes down to three factors that matter most for hormone balance: low carbohydrates, low glycemic impact, and the absence of dairy-specific proteins that may worsen symptoms.

Blood Sugar and Insulin Impact

Up to 70% of women with PCOS have some degree of insulin resistance, according to the National Institute of Child Health and Human Development. Every food and drink choice either helps or hinders insulin sensitivity.

One cup (240ml) of unsweetened almond milk contains just 1-2g of carbohydrates. Compare that to whole cow's milk at 12g and oat milk at 16-20g per cup. Over a typical day where you use milk 2-3 times, that difference adds up to 30-50g fewer carbs -- roughly the same as cutting out two slices of bread.

Inflammation and Dairy Proteins

Cow's milk contains A1 beta-casein protein, which some research links to increased inflammation and digestive issues. A 2020 review in Nutrition Reviews found that A1 casein may trigger inflammatory markers in susceptible individuals. Many women with PCOS report that removing dairy reduces acne, bloating, and joint pain within 2-3 weeks.

Almond milk sidesteps this issue entirely. It contains no casein, no lactose, and no whey. For the estimated 65% of adults who have some degree of lactose intolerance, this alone can reduce daily bloating and discomfort.

Hormonal Considerations

Dairy milk naturally contains hormones including estrogen, progesterone, and insulin-like growth factor 1 (IGF-1). Research published in the Journal of the American Academy of Dermatology found that higher milk intake was associated with elevated IGF-1 levels, which can stimulate androgen production -- exactly what most women with PCOS want to avoid.

Almond milk contains none of these hormones. It does provide small amounts of vitamin E (a natural antioxidant) and magnesium (linked to lower free testosterone in a study published in the Journal of Steroid Biochemistry and Molecular Biology).

Almond Milk Nutrition: PCOS-Specific Breakdown

Not all almond milks are equal. Here is a side-by-side comparison of what matters for PCOS management.

For a deeper comparison across all milk types, see our complete guide to the best milk for PCOS. You can also compare specific matchups in our articles on cow's milk versus oat milk for PCOS and soy milk versus almond milk from a PCOS perspective.

Best Almond Milk Brands for PCOS (2025)

After reviewing over 20 almond milk brands available in major grocery stores, here are the top picks for women with PCOS. We ranked them based on sugar content, additives, fortification, and ingredient simplicity. For our full brand-by-brand breakdown, see our best almond milk for PCOS guide.

Top 3 Picks

1. MALK Organic Unsweetened Almond Milk -- Just 3 ingredients: organic almonds, filtered water, Himalayan salt. No gums, no carrageenan, no added oils. The highest almond content of any commercial brand (more almonds = more nutrients). Best for: women who want the cleanest label possible.
2. Califia Farms Unsweetened Almond Milk -- No carrageenan, no gums, fortified with calcium and vitamin D. Creamy texture that works well in coffee and smoothies. Widely available at Target, Whole Foods, Walmart, and most grocery chains. Best for: everyday use and cooking.
3. Silk Unsweetened Almond Milk -- The most budget-friendly option at about $3.50 per half-gallon. Fortified with calcium (45% DV), vitamin D (25% DV), and vitamin E (50% DV). Contains some gums for texture. Best for: women on a tight grocery budget.

5 Specific Benefits of Almond Milk for PCOS

1. Reduced Blood Sugar Spikes

With a glycemic index of 25 and only 1-2g of carbs, unsweetened almond milk causes almost no blood sugar response. A continuous glucose monitor study shared in the American Journal of Clinical Nutrition showed that low-GI beverages reduced post-meal glucose peaks by 20-30% compared to moderate-GI options. Most women notice fewer energy crashes within 1-2 weeks of switching.

2. Lower Daily Calorie Intake Without Trying

Replacing 2 cups of whole milk (298 calories) with 2 cups of unsweetened almond milk (60-80 calories) saves roughly 220 calories daily. That equals about 1 pound of fat loss every 16 days -- without changing anything else in your diet. For women with PCOS working on weight management, this is one of the easiest swaps available.

3. Better Calcium Absorption

This surprises many people: fortified almond milk often provides more calcium per cup (35-45% DV) than cow's milk (28% DV). Calcium is critical for women with PCOS because vitamin D and calcium deficiencies are more common in women with this condition, as noted by research in the Journal of Clinical Endocrinology and Metabolism.

4. Reduced Bloating and Digestive Comfort

About 65% of adults have some degree of lactose intolerance. For women with PCOS who also deal with gut sensitivity (which is very common), removing lactose can reduce bloating within 3-5 days. Many women report flatter stomachs and less gas within the first week of switching to almond milk.

5. Anti-Inflammatory Support

Almonds are rich in vitamin E, a powerful antioxidant. One cup of fortified almond milk provides about 50% of your daily vitamin E needs. A 2019 study in Clinical Nutrition found that increased vitamin E intake was associated with lower levels of C-reactive protein (CRP), a key inflammation marker elevated in many women with PCOS.

How to Switch to Almond Milk for PCOS: 7-Day Plan

Changing your milk might seem small, but doing it gradually makes the switch stick. Here is your exact plan.

1. Days 1-2: Audit and Shop. Track every time you use milk or dairy for two days. Buy one carton of unsweetened almond milk (Califia Farms or Silk Unsweetened are good starters). Keep your regular milk too -- do not throw it away yet.
2. Day 3: Morning Swap Only. Use almond milk in your morning coffee, cereal, or smoothie. Keep dairy for everything else. Rate the taste on a 1-10 scale.
3. Days 4-5: Extend to All Drinks. Use almond milk for all liquid milk occasions: coffee, tea, smoothies, protein shakes. Still use dairy for cooking if needed.
4. Days 6-7: Full Switch for Liquid Milk. Use almond milk exclusively for all liquid milk needs. Try it in one cooked recipe (pancakes, oatmeal, or a sauce).
5. Week 2+: Evaluate Other Dairy. Decide whether to also replace cheese, yogurt, and butter. Some women with PCOS tolerate fermented dairy (yogurt, kefir) even if liquid milk bothers them. See our best yogurt for PCOS guide for options.
6. Weeks 2-4: Track Your Symptoms. Note changes in bloating, skin, energy, and period regularity. Take a photo of your skin on day 1 for comparison. Most women report visible changes within 2-3 weeks.

PCOS-Friendly Almond Milk Recipes

Anti-Inflammatory Golden Latte

This turmeric latte uses almond milk as a base and includes cinnamon, both of which support blood sugar regulation in PCOS.

• 1 cup (240ml) unsweetened almond milk
• 1 tsp ground turmeric
• 1/2 tsp ground cinnamon
• 1/4 tsp ground ginger
• 1 pinch black pepper (boosts turmeric absorption by up to 2,000%)
• 1 tsp virgin coconut oil
• Stevia or monk fruit to taste (optional)

Heat almond milk over medium heat until simmering. Whisk in all spices and coconut oil until combined. Pour and enjoy. Total: 65 calories, 3g carbs, 0g added sugar.

More PCOS Almond Milk Recipes

Try these ready-to-use recipes from PCOS Meal Planner:

• Strawberry Banana and Almond Milk Smoothie for PCOS -- balanced with protein and healthy fats for a filling breakfast
• Low-Sugar Mixed Berry and Almond Milk Smoothie -- under 10g net carbs per serving
• Mixed Berry and Almond Milk Smoothie for PCOS Breakfast -- ready in under 5 minutes

For a complete PCOS-friendly breakfast plan that includes almond milk smoothies and other low-GI options, see our best breakfast for PCOS guide.

Almond Milk vs. Other Milks for PCOS: Detailed Comparison

Need more details on these comparisons? Read our dedicated articles on whole milk versus skim milk for PCOS, cow's milk versus soy milk for PCOS symptoms, soy milk versus rice milk for PCOS, and our complete guide to plant-based milks for PCOS.

Common Myths About Almond Milk and PCOS

There is a lot of misinformation about almond milk PCOS connections. Let us set the record straight.

Myth: Almond milk is a complete protein replacement for dairy.
Reality: Almond milk has only 1g of protein per cup versus 8g in cow's milk. You must add protein from other sources when using almond milk.

Myth: All almond milk is PCOS-friendly.
Reality: Sweetened almond milk can have up to 16g of added sugar per cup. Only unsweetened varieties qualify as a good PCOS choice.

Myth: Almond milk cures PCOS symptoms on its own.
Reality: No single food cures PCOS. Almond milk is one helpful swap within a broader anti-inflammatory, low-GI eating pattern.

Myth: You need to drink almond milk to manage PCOS.
Reality: Coconut milk, hemp milk, and flax milk are equally low in carbs. Choose whichever you prefer. Consistency matters more than the specific milk.

Myth: Almond milk causes estrogen problems because almonds contain phytoestrogens.
Reality: Almonds contain very low levels of phytoestrogens compared to soy. The amount in almond milk is negligible and has no meaningful effect on estrogen levels in clinical studies.

Myth: Homemade almond milk is always better than store-bought.
Reality: Homemade lacks calcium and vitamin D fortification, both of which are critical for PCOS. If you go homemade, you need to supplement these nutrients separately.

Myth: You should avoid almond milk because it is low in nutrients.
Reality: Fortified almond milk provides more calcium than cow's milk (45% vs 28% DV per cup) plus vitamin D and vitamin E. Its value is in what it provides and what it avoids (high carbs, lactose, casein, added hormones).

Your PCOS Almond Milk Readiness Checklist

Use this checklist to make sure you are getting the most from almond milk for your PCOS management. Check each item that applies to you.

The Verdict: Is Almond Milk the Best Choice for PCOS?

Almond milk is one of the top 2-3 milk choices for PCOS, and it earns the top spot for women whose primary concern is insulin resistance and blood sugar control. Its ultra-low carb content (1-2g per cup), low glycemic index (25), and absence of dairy hormones make it a strong default choice.

However, it is not the only good option. Unsweetened soy milk offers more protein (7g vs 1g). Coconut milk works better for nut-free diets. The "best" milk depends on your specific PCOS symptoms and priorities.

For a detailed look at all your options, read our comprehensive guide to the best milk for PCOS and our deep dive into PCOS and almond milk.

Frequently Asked Questions

Is almond milk good for PCOS?

Yes, unsweetened almond milk is one of the best milk options for PCOS. It has a very low glycemic index (25 compared to 46 for cow's milk), contains only 1-2g of carbs per cup, and is naturally free of the A1 casein protein that can trigger inflammation in some women with PCOS. Choose unsweetened varieties with added calcium and vitamin D for the best results. Aim for 1-2 cups daily as part of a balanced PCOS diet.

How much almond milk should I drink per day with PCOS?

Most women with PCOS do well with 1-2 cups (240-480ml) of unsweetened almond milk per day. One cup in the morning with breakfast and one cup later in the day is a good pattern. Stick to unsweetened varieties to keep your daily added sugar intake below 25g. Going above 3 cups daily is not harmful but offers diminishing nutritional returns.

Which brand of almond milk is best for PCOS?

The best brands are unsweetened, carrageenan-free, and fortified with calcium and vitamin D. Our top picks are MALK Organic Unsweetened (cleanest ingredients), Califia Farms Unsweetened (best all-around), and Silk Unsweetened (best value). Always check for 0g added sugar on the label. See our full brand guide for PCOS almond milk for detailed reviews.

Can almond milk help lower androgens in PCOS?

Almond milk may indirectly support lower androgen levels through two pathways. First, almonds contain magnesium, which research links to lower free testosterone levels. Second, replacing dairy milk removes a source of IGF-1, which can stimulate androgen production. However, almond milk alone will not significantly lower androgens. It works best as part of a complete anti-inflammatory PCOS diet. For more on hormone-supporting supplements, see our guide on L-carnitine for PCOS.

Is almond milk better than oat milk for PCOS?

For most women with PCOS, almond milk is the better choice. Unsweetened almond milk has 1-2g carbs per cup while oat milk has 16-20g. Oat milk also has a much higher glycemic index (69 vs 25). However, oat milk provides more fiber and B vitamins. If insulin resistance is your main concern, choose almond milk. For a full comparison, read our best oat milk for PCOS guide.

Does almond milk cause inflammation in PCOS?

No, unsweetened almond milk does not cause inflammation. Almonds contain vitamin E and healthy monounsaturated fats that have anti-inflammatory properties. However, some brands contain carrageenan, a thickener that may trigger gut inflammation in sensitive individuals. Sweetened varieties can also promote inflammation through blood sugar spikes. Choose carrageenan-free, unsweetened almond milk to avoid any risk.

Can I use almond milk in my PCOS smoothies every day?

Absolutely. Use 1 cup (240ml) of unsweetened almond milk per smoothie. Always pair it with 20-25g protein (from protein powder or 2 tablespoons almond butter), 1 tablespoon healthy fat (chia seeds or flaxseed), and half a cup of low-GI fruit (berries work best). Try our Low-Sugar Mixed Berry and Almond Milk Smoothie for a ready-made recipe.

Is almond milk safe for PCOS if I have a nut allergy?

No. If you have a tree nut allergy, avoid almond milk entirely. Safe low-carb alternatives include coconut milk (1-2g carbs), hemp milk (0-1g carbs), and flax milk (1g carbs). All three have low glycemic indexes similar to almond milk.

Should I make homemade almond milk for PCOS?

Homemade almond milk gives you full control over ingredients -- no gums, no additives, no hidden sugars. Use 1 cup raw almonds soaked for 8-12 hours, blend with 3-4 cups water, and strain. The downside: homemade lacks calcium and vitamin D fortification. If you go homemade, supplement with 600mg calcium and 1000 IU vitamin D daily.

Does almond milk affect insulin resistance in PCOS?

Unsweetened almond milk has minimal effect on blood sugar and insulin due to its very low carb content. A 2017 study in the Journal of Research in Medical Sciences found that almond consumption improved insulin sensitivity markers in women with PCOS over 12 weeks. Replacing higher-carb milks with almond milk can reduce your daily carb load by 30-50g across 2-3 servings. Learn more in our detailed guide on almond milk benefits for PCOS.

Your Next Steps

1. Today: Buy one carton of unsweetened almond milk (Califia Farms or Silk Unsweetened). This takes 2 minutes at any grocery store.
2. Tomorrow morning: Replace your regular milk with almond milk in your first meal. Try it in coffee, oatmeal, or a Strawberry Banana and Almond Milk Smoothie.
3. This week: Follow the 7-day switching plan above. Track how you feel in a simple daily notes app.
4. This month: Get a personalized PCOS meal plan from PCOS Meal Planner -- a personalized meal planning service that prioritizes well being by helping you eat better, feel better, and effectively manage PCOS symptoms in a friendly, trustworthy way. Your plan will include almond milk-based recipes tailored to your specific PCOS type and food preferences.
5. Ongoing: Use our milk comparison guide to rotate between almond, coconut, and soy milk for variety and broader nutrition.