Almond flour is a popular alternative to traditional wheat flour. It's low in carbs, packed with nutrients and has a slightly sweeter taste.
Almond flour may also provide more health benefits than traditional wheat flour, such as reducing "bad" LDL cholesterol and insulin resistance
WHAT IA ALMOND FLOUR?
Almond flour is made from ground almonds .
The process involves blanching almonds in boiling water to remove the skins, then grinding and sifting them into a fine flour.
Almond flour is not the same as almond meal, despite the fact that their names are sometimes used interchangeably.
Almond meal is made by grinding almonds with their skins intact, resulting in a coarser flour.
This difference is important in recipes where texture makes a big difference.
Almond flour is made from blanched almonds that are ground and sifted into a fine flour.
(1)_Almond Flour Is Incredibly Nutritious
Almond flour is rich in nutrients. One ounce (28 grams) contains
• Calories: 163
• Fat: 14.2 grams (9 of which are monounsaturated)
• Protein: 6.1 grams
• Carbs: 5.6 grams
• Dietary fiber: 3 grams
• Vitamin E: 35% of the RDI
• Manganese: 31% of the RDI
• Magnesium: 19% of the RDI
• Copper 16% of the RDI
• Phosphorus 13% of the RDI
Almond flour is particularly rich in vitamin E, a group of fat-soluble compounds that act as
antioxidants in your body.
They prevent damage from harmful molecules called free radicals, which accelerate aging and increase your risk of heart disease and cancer
Magnesium is another nutrient that's abundant in almond flour. It's involved in many processes in your body and may provide several benefits, including improved blood sugar control, reduced insulin resistance and lower blood pressure
Almond flour is incredibly nutritious. It's particularly rich in vitamin E and magnesium, two important nutrients for health.
(2)_Almond Flour Is Better for Your Blood Sugar
Foods made with refined wheat are high in carbs, but low in fat and fiber.
This can cause high spikes in blood sugar levels, followed by rapid drops, which can leave you tired, hungry and craving foods high in sugar and calories.
Conversely, almond flour is low in carbs yet high in healthy fats and fiber.
These properties give it a low glycemic index, meaning it releases sugar slowly into your blood to provide a sustained source of energy.
As mentioned above, almond flour contains a remarkably high amount of magnesium — a mineral that plays hundreds of roles in your body, including controlling blood sugar
In fact, almond flour's ability to improve insulin function may also apply to people without type 2 diabetes who have either low magnesium levels or normal magnesium levels but are overweight
This could mean that almonds' low glycemic properties and high magnesium content may help control blood sugar in people with or without type 2 diabetes.
Almond flour may be better than conventional flours for your blood sugar, as it has a low glycemic index and is rich in magnesium.
(3)_Almond Flour Is Gluten-Free
Wheat flours contain a protein called gluten . It helps dough stay stretchy and capture air during baking so that it rises and becomes fluffy.
People who have celiac disease or a wheat intolerance cannot eat foods with gluten because their body mistakes it as harmful.
For these individuals, the body produces an autoimmune response to remove gluten from the body. This response results in damage to the lining of the gut and can cause symptoms such as bloating, diarrhea, weight loss, skin rashes and tiredness
Fortunately, almond flour is both wheat-free and gluten-free, making it a great alternative for baking for those who can't tolerate wheat or gluten.
Nevertheless, it's still important to check the packaging of almond flour you buy. While almonds are naturally gluten-free, some products may be contaminated with gluten.
Almond flour is naturally gluten-free, making it a great alternative to wheat flour for those who have celiac disease or a wheat intolerance.
(4)_Almond Flour May Help Lower LDL Cholesterol and Blood Pressure
Heart disease is the leading cause of death worldwide
It's well known that high blood pressure and "bad" LDL cholesterol levels are risk markers for heart disease.
Luckily, what you eat can have a major effect on your blood pressure and LDL cholesterol, with many studies showing that almonds can be quite beneficial for both
The nutrients in almond flour may help reduce LDL cholesterol and lower blood pressure.
(5)_How to Use Almond Flour in Baking and Cooking
Almond flour is easy to bake with. In most baking recipes, you can simply replace regular wheat flour with almond flour.
It can also be used in place of bread crumbs to coat meats like fish , chicken and beef.
The downside of using almond flour over wheat flour is that baked goods tend to be more flat and dense.
This is because the gluten in wheat flour helps dough stretch and traps more air, which helps baked goods rise.
Almond flour is also higher in calories than wheat flour, containing 163 calories in one ounce (28 grams), while wheat flour contains 102 calories
Almond flour can replace wheat flour at a 1:1 ratio. Because almond flour lacks gluten, baked products made with it are denser and flatter than those made with wheat products.
Almond flour is a great alternative to wheat-based flours.
It's incredibly nutritious and provides many potential health benefits, including a reduced risk of heart disease and improved blood sugar control.
Almond flour is also gluten-free, which makes it a great option for those with celiac disease or a wheat intolerance.
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