Health Benefits of Almond Flour 1 of 3

What is Almond Flour?

Almond flour is made from ground-up almonds and can be bought in retail stores or online – I prefer to purchase online because it’s much more cost-effective unless you have a bakery supply locally that sells in bulk.

Health-wise, almond flour is a good bang for your buck and the ideal alternative for a gluten-free diet. This flour is high in protein (21% by weight), manganese, vitamin E and monounsaturated fats, low in carbohydrates, and a good source of fiber.

Historical Perspective – A Nutty Disguise…

Did you know 80 percent of the world’s almonds come from California, due to their ideal growing climate? For a little more background, it’s important to understand that technically the almond is NOT actually a nut, but a drupe. Drupes are commonly defined as fruits which usually have an outer skin, a pulpy middle, and a hard shell – this definition makes for a great trivia question.

The almonds most commonly used to make almond flour are the seeds of the fruit, which grow on almond trees. Typically, the flour is made by blanching (removing the skins), and the resulting almonds are then ground to a fine texture.

As with all your food choices, it is best to always choose the highest quality products, with a transparent production process, whenever possible.

Health Benefits of Almond Flour

Almond flour is a great alternative for those who have a gluten allergy, as it’s gluten-free. It is also low-carb, and free of the many health downsides typical of more conventional flours. Almond flour DOES NOT cause or accelerate inflammation, raise blood sugar or “feed” candida.

Almond flour is also high in nutrients and very easy to use. Perhaps the best benefit is that it contains a near-identical nutrient profile as whole almonds. This is noteworthy, because almonds have more nutrients per serving than any other nut.

To start with, almond flour has polyunsaturated fats, which provide essential omega-3 fatty acids. Omega-3s are needed for clotting blood, brain cell growth, protecting your heart, and lowering the risk of stroke.

In a typical serving, almond flour contains 11 grams of fat, with 7 grams being heart-healthy monounsaturated fats, and less than 1 gram of saturated fat. This flour also has a nice dose of vitamin E, which is a great antioxidant.

If you’re worried about your blood sugar, you’ll be happy to know almond flour is low in sugar and high in protein. All of these points make it a much better alternative than conventional flours. If you have the choice, always opt for blanched flour instead of unblanched. Many ultra-sensitive users have reported issues with the unblanched varieties.

Almond Flour vs. Coconut Flour

Coconut flour differences are small, but important. For starters, the almond variety will definitely impart a slightly “nuttier” taste to your foods but not a strongly definable one. By contrast, coconut flour will lend your creations more of a sweet, coconut flavor.

Nutritionally, these flours are both on the same level, though they have different strengths and weaknesses. If you’re looking for the lower-carb

choice, almond flour is the winner, with only 6 grams per ¼ cup. Coconut flour, by comparison, has 16 grams in the same serving size. Almond flour has advantages in protein and fat but lacks the fiber punch of coconut flour.

Coconut flour has less fat, but the fat is NOT the inflammatory omega-6 variety.

Recipes will usually require a little less coconut flour, and a little more almond flour, due to their differing abilities to absorb wet ingredients. Experiment with both, until you find your own personal preference!

Using Almond Flour

Almond flour is extremely versatile. One of my favorite uses is for making my sweet bread (more like a pound cake) and amazing for French toast or pancakes. You can also use it to make waffles, cakes, banana bread, muffins, crusts — the possibilities are endless! If you are having trouble getting started, be sure to download my FREE recipe sampler cookbook, “The Anti-Inflammation Advantage.” Simply go to: www.drgloriaskitchen.com/healthdetective/

If you’re familiar with baking or cooking with regular flour, you should have no problem learning how to substitute or use almond flour! There may be some subtle changes if you’re switching from all-purpose flour, like using an extra half of an egg to add moisture and texture.

In addition, some recipes may work better with 1 extra egg, and most will give you better results if you use a temperature that’s 25°F lower than normal. If you choose to go this route, make sure you increase a little bit of cook/bake time, as well.

Shelf-Life

The Next Question – How do You Store Almond Flour?

Make sure it is placed in a cool, dark place, inside of a well-sealed container. You can also freeze it. Either way, it should keep for up to a year, as long as it’s kept away from heat and light.

The Bottom Line

Almond flour has a multitude of advantages over traditional flours and can be used in a wide variety of applications. However, it’s important to note that while most people can enjoy this flour alternative, it is not for everyone. Just like those sensitive to gluten, those allergic (or sensitive to) almonds will want to skip cooking or baking with almond flour.

Some people that are even sensitive to nuts in general may likely not be able to tolerate almond flour. Another group of people who may have issues with it is those with oxalate issues, since the flour is high in oxalates. In these cases, you will likely want to try coconut or quinoa flour, instead.

Almond flour is a great alternative to slowly move away from the traditional Western diet. You can still recreate some of your old favorites, while still avoiding gluten and grains that sabotage our best efforts to achieve wellness, naturally.