Almond flour: properties, benefits and nutritional values

Almond flour is gluten-free,and is also a great choice for anyone on a low-carbohydrate diet.In the kitchen, almond flour is used to enrich desserts or to make excellent ingredient for decorating cake.It is an ingredient widely used especially in pastry.

Gluten-free flour, healthy for the heart, and an alternative.

This flour is composed only and exclusively of almonds, which are first blanched to remove the skin and then ground to obtain a consistent, very thin powder.

The almond is a great food, the great thing about her is that flour is simply ground almonds then it gives all originals health benefits of almonds.

A cup of this flour contains about 90 almonds and provides more than 100% of the daily requirement of vitamin E .

It is super versatile and can be used in all types of baked foods. It is a powerful nutrition bomb unlike a typical gluten-rich, excessively treated flour that does nothing good for your health.

5 health benefits of almond flour

Science has shown that almonds are a natural powerhouse that comes to heart health, blood glucose control and some types of cancer. Studies have also shown that almonds that put together the homonymous flour are even better than complex carbohydrates when you lose weight and maintain a slimmer waistline. Let’s take a look at this magnificent flour that works as a healthier flour option.

1) Supports heart health

More than 65% of the fat in almond flour is monounsaturated, which is excellent for maintaining healthy cholesterol levels and overall good heart health. In addition, scientists find that almond consumption can reduce the risk of coronary heart disease by keeping blood vessels healthy.

The study subjects daily consumed 50 grams of almonds for a month, and the results are highly positive for the health of their heart. This research outside the UK shows that eating almonds significantly increases the level of antioxidants in the bloodstream, improves blood circulation and reduces blood pressure. All these health indicators are suitable for the proper functioning of the heart and can reduce the likelihood of heart disease.

2) Helps discourage tumor formation

Researchers at the University of California conducted a study to evaluate the effects of almonds and almond flour on colon cancer cells. These researchers have discovered that whole almonds and almond pieces reduce aberrant crypt fires in an animal model of colon cancer. Aberrant crypt fires are clusters of abnormal tube glands in the lining of the colon and rectum and are some of the earliest changes that can lead to colon cancer. According to the authors of the study, the results suggest that almond consumption may reduce the risk of colon cancer and the high healthy fat content of almonds is linked to its anticancer ability. This research shows why almonds are among the best foods to fight cancer (3).

3) Facilitates weight loss in a diet

A 24-week randomized study published in the International Journal of Obesity and Related Metabolic Disorders evaluated the effects of almonds against complex carbohydrates on 65 adults who were either overweight or obese. Half of the study participants consumed a low-calorie diet plus 3 ounces of almonds per day. The other half of the group consumed a reduced calorie diet plus their choice of complex carbohydrates every day.

Both groups consumed the same amount of calories and protein. When the study was completed, almond eaters showed a 62% greater weight reduction, a 50% greater reduction in waist circumference and a 56% greater reduction in fat mass compared with the carbohydrate group . The researchers also concluded that their findings suggest that a low-calorie diet including almonds improves health problems (such as obesity) associated with the metabolic syndrome.

4) Helps manage blood sugar for diabetics

A 2006 study published in the Journal of Nutrition found that for healthy individuals, almonds decrease postprandial blood glucose (post-meal blood glucose levels), the presence of insulin in the blood and oxidative damage. The researchers gave the subjects controlled meals based either on almonds, potatoes, rice or bread. They found that the participants’ blood sugar and insulin decreased after eating almond flour. Blood antioxidant levels also increase after almond flour .

In general, almonds are a smart choice as part of a poor glycemic diet plan for diabetics that can help reduce the incidence of diabetes frequency in addition to the risk of coronary heart disease.

5) Improve energy levels

The combination of healthy fats, macronutrients and micronutrients make almond flour an excellent energy supplement. Precisely, the flour contains energy makers such as riboflavin, manganese and copper. Riboflavin (vitamin B2) in almonds plays an essential role in energy production, in the creation of red blood cells, in functioning, in growth and in cellular development.

It also contains traces of manganese and copper minerals. These two minerals are crucial co-factors of an enzyme called superoxide dismutase. This key enzyme deactivates free radicals in the mitochondria (energy generators within our cells), which ensures that our energy continues to flow. When you use almond flour as part of a generally healthy recipe, not only is it good, but it also provides a constant source of fuel that will not even skyrocket your blood sugar.

It is really quite impossible to tell if the almond or coconut flour is healthier or better than the other. It really depends on your needs and goals, but I definitely recommend almond and coconut flour on wheat.

Almond flour is extremely healthy but has a little more calories and fat than coconut flour, while it has less carbohydrates and fiber. The highest content of calories and fat is not a bad thing, and this makes it a good choice for those on a low-carb, ketogenic, or fatter diet. If your number one priority is a low-carb diet, then almond flour is the perfect choice for you.

Nutritional values ​​and calories

Power 160calorie
Protein 6 gr
Total carbohydrates 6 gr
fibers 3 gr
Vitamin E 6 mg
Iron 1 mg
Magnesium 2 mg
Potassium 4 mg
Grassi 14 gr
Football 4 mg

An almond is the seed of the fruit that grows on the almond tree, a deciduous tree that has fragrant flowers ranging from white to pale pink. The almond fruit seed is what we refer to as sweet almond, but in botanical terms, it is currently considered a drupe. However, walnut flour is typically ground much more finely and has a more uniform consistency compared to almond flour.

What is almond flour? Almond flour is rather a trendy version of almond flour which is almost always made from almonds with their intact skin, which gives rise to almond skin granules in the flour. The products classified as almond flour are made from blanched almonds, which means that the skins are removed. ¼ cup (28 grams) of a typical almond flour contains approx

Almond flour also contains significant amounts of manganese, riboflavin, phosphorus and copper.

The main differences between types of flour

If you are not so worried about carbohydrates, then you can opt for coconut flour, which has slightly more carbohydrates, or you can opt for wheat flour, which has a larger amount of carbohydrates than almond and coconut flour. For a portion of a quarter cup (about 60cl), a typical almond flour has 6 grams of carbohydrates while the coconut one has about 16 grams and the polyvalent wheat flour has about 24 grams.

  • If you are looking for gluten-free flour, then you can choose either almond or coconut because they are both gluten-free. You certainly don’t want wheat flour, which contains gluten. Especially almond flour is a good source of vitamin E.
  • It also contains iron, manganese, magnesium, potassium, calcium and other minerals. Coconut flour is a good source of iron, manganese, copper and various other minerals. The multi-purpose wheat flour contains low levels of iron and B vitamins, while real whole wheat flour is richer in nutrients. Coconut flour has less fat in the form of saturated fat called lauric acid, which is excellent for the immune system.
  • Almond flour has omega 6 (polyunsaturated acids), which can be inflammatory in large quantities. Wheat flour has less fat than coconut and almond flour, but the mixture of many carbohydrates and low fat makes wheat flour a poor choice for anyone trying to keep blood sugar low. If you are diabetic or just generally worried about maintaining a low glycemic index diet, almond or coconut flour are certainly better choices than wheat flour.
  • Almond flour has barely one gram of sugar per serving, while coconut flour has about 4 grams of sugar and more carbohydrates – therefore almond flour is the smartest choice for diabetics.
  •  Both coconut and almond flour have a significant amount of fiber. Coconut flour mainly contains inulin fiber, which can be harsh on some people’s digestive systems since it is a (FODMAP), a class of carbohydrates that rapidly ferment in the colon and can produce gas and digestive problems for some people. Meanwhile, almonds are considered a moderate (FODMAP) but almond flour contains phytic acid which is known as an irritant to the intestines in large quantities.
  • The main irritant potential for wheat flour intestines is gluten. When it comes to digestion, you may feel better using almond flour rather than coconut flour or vice versa. If you have a really weak digestive system, you may find that all 3 causes problems.

How to use almond flour in the kitchen

You can buy almond flour in your local grocery store, organic food store or online. When you buy almond flour, it should really contain only one ingredient: almonds. When you add almond flour to baked goods, it makes them more moist and adds an excellent nutty flavor. Baked goods made with almond flour tend to be high in calories. Biscuits, muffins, bread with almond flour … The list can go on and on for all you can do with almond flour.

It is mainly used in baked goods but can also be used to replace breadcrumbs in a healthier intake on chicken wings. It is also excellent for covering fish. Almond flour can typically replace wheat flour in a recipe in a one-to-one relationship. If you replace almond flour for wheat flour, remember that it will probably require the addition of eggs or other binder to make the recipe successful. Also know that your end result will be flatter when you use almond flour rather than wheat. When using almond flour in baking, do not let the consistency of your batter scare you. Almond flour batter is usually thicker than wheat-based flour in addition to other gluten-free flours. Resist adding more liquid to the mixture or you will probably find yourself with a final product that you will not be able to cook. You will also waste precious flour.

If you are making a cake, then almond flour is the best choice for a light consistency. However, if your recipe is more benevolent (like brownies or biscuits) then it doesn’t matter if you choose almond flour or traditional flour. If you think you can just replace almond flour for coconut or vice versa, you should know that coconut flour sucks more moisture than almond flour. So when you use coconut flour, the recipe needs more wet ingredients altogether to avoid a dry end product. While coconut flour has a more neutral, slightly sweet taste, the taste of almond flour is exactly like what they are: almonds. The almond taste can make a tasty and interesting addition to all types of recipes.

Recipes with almond flour

Almond flour is excellent for preparing biscuits, cakes and other baked goods. Other exceptional ways to use almond flour include: Paleo muffin with almond flour; cocoa grains; gluten-free coffee cake recipe.

Contraindications and warnings

If your body is not used to treating large amounts of fiber, almond flour can lead to a disorder and / or a bloated stomach . If you are on a low-FODMAP diet, almond flour contains a moderate amount of (FODMAP), so it is recommended to limit the dosages. If you are allergic to almonds, you should certainly avoid almond flour, traditional flour and any product that contains both. An almond allergy is typically part of a general allergy to the walnut tree, which includes cashew nuts, walnuts, brazil nuts and others.

Conclusions

Almond flour is a healthy as well as versatile baking ingredient. If you are following a paleo diet, a low-carb diet, a diabetic diet, a gluten-free diet or you are just looking for more nourishment in your flour, almond flour is certainly a product worth trying. It is excellent in biscuits, cakes and bread, but can also be used instead of breadcrumbs for fish, chicken and more.

Almond flour has few calories, but its nutritional profile makes it worthy despite its calorie intake. Consumed in moderation, almond flour provides with all the incredible benefits of almonds for health, such as supporting heart health and energy levels while removing tumors and excess weight from your waistline.

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