Here's how to choose a healthy almond drink at the supermarket

The term "plant-based milks" is often used to refer to beverages made from rice, almonds, oats, soy, and other ingredients, but these beverages aren't milk, although some claim to be, nor are they dairy products. This is explained by the Organization of Consumers and Users (OCU) on its website. "We compare their nutritional value and composition to find out what they really provide, and for what you pay significantly more than if they were milk," they comment.

However, the organization itself recognizes that its rise "is a reality" : "They are a milk substitute product for both those allergic to cow's milk protein and those intolerant to lactose . It is suitable for vegans and people who, for various reasons, decide to eliminate milk from their diet. Many consumers turn to them because they consider their consumption to be healthier."

Patricia Ortega , a dietitian-nutritionist, is well-versed in this market, as she specializes in vegetarian and vegan diets. "Maintaining stable blood glucose levels is key to our daily energy, our metabolic health , and, in the long term, to preventing diseases like type 2 diabetes. And although we tend to associate sugar spikes with desserts or refined carbohydrates, the beverages we consume can also have a decisive impact on that balance," she explains.

For this reason, she points out that the sugar-free almond drink is " naturally low in carbohydrates ": "It has earned a place in the diets of many people looking to regulate their glucose without sacrificing flavor or versatility." "Since it doesn't contain added simple sugars , the glycemic response after consumption is minimal. This means it doesn't cause those dreaded insulin spikes that leave us tired, irritable, or hungry shortly afterward . It contributes to sustained energy stability throughout the day, something that is especially appreciated during intense days or during times of demanding mental work," she insists.

Another aspect that stands out is its low calorie content : "This makes it an interesting ally both in plans to improve body composition and for strategies aimed at enhancing insulin sensitivity. It can also promote lighter digestion , ideal if you're looking for mild options that don't inflame or feel heavy."

Likewise, she comments that among the different options we can find, it's important to know how to choose . "To start, I recommend looking at the list of ingredients, since the shorter it is, the better. Ideally, water should be the first ingredient and almonds should be the second, with a notable percentage (most brands are around 2% , but the higher the proportion, the more nutrients and authentic flavor). You should only find a very light third component . For example, a pinch of sea salt or some natural fiber, which helps the texture without masking the product," she continues.

"Next, check for any hidden additives . Those strange names—xanthan gum, guar gum, lecithins, or modified starches—are often used to extend shelf life or improve stability, but in return they add elements we don't need. Of course, the absence of added sugars is key. Read the label carefully, because the sweetener may be listed with names like glucose syrup, dextrose, or maltose. If you don't want glucose spikes, avoid any formula that contains these ingredients," she concludes.