Almonds and Almond Milk for Fatty Liver Disease: Everything You Should Know

Sometimes the best foods for our bodies are the ones we overlook. When I was diagnosed with fatty liver disease, I didn’t immediately think almonds or almond milk would be part of my plan.

Yet here I am now, excited to share what I’ve discovered about adding these to a healthy diet.

All nuts are generally safe to eat – in moderation – if you suffer from fatty liver disease. But today, we’re focusing on almonds and almond milk. Let’s begin!

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Nutritional Benefits of Almonds

Although high in calories, almonds are also packed with vitamins, minerals, protein, and fiber – nutrients our bodies need. They also have plenty of fat – but what is considered “good fat” (monounsaturated), and that’s also something our body needs.

Almonds are especially known for having a good amount of vitamin E, which helps protect cells (including liver cells) from oxidative damage. They also contain high levels of magnesium and potassium.

Magnesium plays a role in blood sugar control (and is also considered an aid when fighting against stress which is connected to NAFLD), while potassium supports blood pressure regulation – both key factors when managing fatty liver disease, since metabolic issues often go hand in hand with liver problems.

Fiber is another important nutrient offered by almonds. It helps keep digestion on track, and you’ll feel full longer and may find it easier to avoid overeating.

Research suggests almonds can lower harmful inflammation markers like C-reactive protein, interleukin 6, and tumor necrosis factor. (Read the study here) They may also help control lipid and glucose levels (Study here).

Combined, these benefits support overall health, including heart health, which is important for those with fatty liver disease since cardiovascular problems can worsen outcomes.

It’s best to keep servings small. A small handful of almonds (around 25-30 grams) is enough, especially if you need to lose weight to reverse fatty liver (and most of us do).

I usually enjoy almonds as one of my daily snacks – they fill you up nicely and their crunchy nature makes them enjoyable to eat. You can also sprinkle some on your salads or add to yogurt.

You can check out my previous article sharing healthy snack ideas for fatty liver if you need extra inspiration.

Almond Milk and Fatty Liver Disease

Even though processed, almond milk can be a solid alternative to regular milk (or just a nice addition to your diet).

Make sure to read the list of ingredients of store-bought versions, as they will usually have added sugars or additives that you don’t want to consume. Aim for products with minimal, clean ingredients.

Or make your own almond milk at home – this is the easiest option and guarantees you only use liver-friendly ingredients.

I personally find making almond milk at home a bit of a hassle, but if you enjoy kitchen experiments or want total control over what goes in your drink, the process is straightforward:

1. Soak almonds in cold water overnight (preferably in the fridge).
2. Drain and blend them with fresh water, a pinch of salt, and (optionally) a drop of real vanilla for flavor.
3. Strain out the pulp (keep it and add it to oatmeal or baked goods), and you have fresh almond milk!

Pro Tip: If you want a creamier texture, blend with slightly warm water and a small spoonful of unsweetened coconut flakes. You’ll get a richer taste without added sugar.

Homemade almond milk usually lasts about 2–3 days in the refrigerator if sealed well. It’s not as good as lemon water, nor the supplement-like ACV, but it’s not as bad as sodas and other soft drinks either.

Remember: you don’t have to stop having dairy if you are diagnosed with NAFLD, but if you want an alternative, you can safely have almond milk instead of regular.

Associated Risks of Almonds in Fatty Liver Disease

Even though consuming almonds and almond milk if you have fatty liver disease can be beneficial – or at least not harmful – if you keep moderation in mind, there are a few potential cons to have in mind.

Almonds, like many agricultural products, may carry a risk of contamination with aflatoxins (a fungus that can be both genotoxic and carcinogenic). Reputable suppliers and proper handling can help you avoid this issue. Go for trusted brands or consider organic options to reduce pesticide exposure as well.

As noted before, almonds are calorie-dense. One cup (around 100 grams) packs about 579 calories, which is a lot. That’s why I always recommend moderation – and keeping portions small, because they are very nutritious.

If you have a known tree nut allergy, be sure to consult with a healthcare provider before adding almonds or almond milk to your diet. Watch out for any adverse reactions, and seek medical advice if needed.

Different Forms of Almonds

Raw, roasted, and salted almonds aren’t all equal. Honey-roasted almonds, for example, are delicious but should be avoided as they add unwanted sugar to your diet.

The same goes for any type of flavored almond (or almond milk) – you don’t need the additives, or the extra sugar. Some would go as far as avoiding salted almonds too, especially if they want to keep sodium intake under control.

I eat raw or lightly roasted almonds with minimal (or no) salt, for example, and it works really well.

Some people soak raw almonds overnight to reduce certain compounds (often called antinutrients) and make them easier to digest. This can be helpful if you find raw almonds a bit tough on your system. Soaked almonds are softer and may offer more accessible nutrients – although they are not as tasty.

How to Use Almonds and Almond Milk in Everyday Meals

Here are a few ways I incorporate these in a healthy diet – feel free to do the same, keeping in mind that your daily portion shouldn’t be more than 50 grams (ideally around 30), and always in check with your overall caloric intake.

• Smoothies: Blend a cup of unsweetened almond milk with berries, leafy greens, and a tablespoon of nut butter for a filling snack.
• Overnight Oats: Soak oats in almond milk, then top with sliced almonds and fresh berries in the morning.
• Coffee and Tea: Use almond milk instead of coffee creamer for a lighter option.
• Salads: Add a small amount of almonds for extra crunch and flavor.

Wrapping Up

Almonds and almond milk won’t singlehandedly fix a fatty liver. They’re part of a bigger strategy that includes a balanced, liver-friendly diet, regular physical activity, and weight management.

At the same time, as long as you keep quantity and quality in mind, you can still have these even on a daily basis.

Feel free to share your favorite almond tips and recipes in the comments. I love discovering new ways to incorporate these into my daily routine.