Benefits And Harms Of Almond Flour

Almond flour has a huge advantage over many processed flours, as its nutritional profile is the same as that of whole almonds. There are two types - coarsely ground and fine. The coarsely ground one is prepared from whole almonds with the shells, and the fine one - from pre-peeled almonds. Both types of flour are interchangeable.

Energy value of almond flour

There are nearly 600 calories in 100 grams of almond flour, and the macronutrients are as follows - approximately 20 grams of carbohydrates (of which 10 grams of fiber), 50 grams of fat and 21 grams of protein.

Almond flour is an excellent source of vitamin E. Due to its antioxidant action, it protects cells from damage. A quarter cup of flour provides 40% of the recommended daily intake of vitamin E. Almond flour is also a good source of folic acid and niacin (Vitamin B3). 100 grams of nuts also contain as much as 33% of the recommended daily dose of riboflavin.

Almond flour contains some key minerals for bone health - potassium, phosphorus, calcium and zinc. In 100 grams there is 7% of the recommended daily intake of calcium. One cup of flour provides almost as much calcium as a cup of milk. Almonds are a good source of iron, thanks to which you get 14% of the recommended dose of this mineral.

Health benefits of almond flour

Following a diet rich in monounsaturated fats, such as those found in almond flour, can help lower cholesterol, reduce the risk of blood clots and reduce blood pressure.

If you suffer from certain metabolic diseases such as diabetes or insulin resistance, the first thing to do is start looking for foods that control your blood sugar. Excluding pasta from the menu is the first and most important step. Fortunately, you can use almond flour to make different pastries with it. Unlike ordinary wheat flour, it does not raise blood sugar, nor does it fall sharply after consumption.

Almond flour is low in carbohydrates, but high in healthy fats and fiber. These properties give it a low glycemic index, which means that sugar is released slowly into the bloodstream to provide constant energy levels without raising it to dangerous limits. Magnesium, which is contained in flour, also has a positive effect on blood sugar control. In fact, about 35% of people with diabetes also have magnesium deficiency, and when it is normal, insulin sensitivity improves. So, the consumption of almond flour, instead of wheat, controls the peak of blood sugar after consumption, and in the long run contributes to insulin sensitivity, thanks to the magnesium in its composition.

It is well known that high blood pressure and bad cholesterol are the main causes of high risk of heart disease.

But what we eat actually has a major effect on blood and LDL (bad) cholesterol. And a number of studies have concluded that almonds can help both. Again, it is worth mentioning that magnesium also has a role in controlling blood pressure.

Unlike most flours, almond is gluten-free, which makes it suitable for anyone who has an intolerance to wheat protein. But it is important when buying almond flour, be sure to check the packaging, because, although almonds are gluten-free, it is possible that the manufacturer has "contaminated" the product with gluten. If you suffer from gluten intolerance, buy products that have a label that does not contain gluten.

How to include almond flour in your diet?

With almond flour you can easily cook and make a number of pastries (the Internet is full of countless ideas for different recipes, breads, pancakes, etc.). You can use it for breading meat and fish. The only disadvantage of almond flours is that they cannot make pastries fluffy, as is the case with wheat flour, as this property is due to gluten.

Contraindications to the use of almond flour

Although almond flour is very rich in nutrients, you need to be careful with its consumption. You can easily combine it with other flours in a ratio of 1: 1 when preparing different pastries, but remember that a cup of flour contains a large amount of almonds, and no nuts should be overdone due to the high amount of enzyme inhibitors. which can cause bloating and stomach pain.