It is often said that everything good is immoral, illegal or fattening. It can be good and without getting fat. Moreover, you can enjoy excellent tastes and at the same time take care of important aspects of your health, from your cholesterol and blood sugar levels to a strong immune system. And almond flour is a reliable helper in this regard.

I have discovered it for many years already, I have experimented with it so I am not afraid to say that it no longer has secrets for me and I discovered that you can do with this type of flour wonders in the kitchen, from sensational sweets to a tasty schnitzel with less carbs. I was convinced of the taste, but I was convinced of the many benefits for our health.

What is almond flour and how to get it

As its name suggests, this type of flour is obtained by finely grinding almonds, pre-scalded and peeled. You can buy it directly from the store, like any other kind of flour, or you can prepare it yourself, at home.

Stages of making almond flour:

  1. Submerge raw almonds in boiling water.
  2. Peel the almonds.
  3. Allow them to dry well, then grind them until they turn into a fine powder.
  4. Sift the flour thus obtained to remove any unground pieces and become more aerated.

Unlike classic wheat flour, almond flour does not have gluten, it also has a much lower amount of carbohydrates, but also a low glycaemic index. In addition, it has significant amounts of vitamin E, calcium, potassium, magnesium and iron, bringing an important intake of vitamins and minerals, but also much more fibre.

Why use almond flour in the kitchen? Health benefits

If you don’t have concrete health problems, such as diabetes or gluten intolerance, it may seem a less common idea to replace cheaper wheat flour, from which you have no surprises during the cooking process, with almond flour. it is more expensive and requires a process of adaptation so that you can get all the products as you are used to. The reality is that using this type of flour can prove to be a lifesaver not only in such situations, but it can also help us to maintain or improve our health.

Diet management in diabetes.Replacing wheat flour with almond flour in the diet of a person diagnosed with diabetes is a great option to manage blood glucose levels much easier. The level of carbohydrates in food decreases substantially, so the impact on blood sugar is also greatly reduced. In addition, products made in this way are much richer in protein, fibre and healthy fats and also help increase antioxidant levels.

Solution for people with gluten intolerance or allergy. Almond flour is gluten-free, making it a perfect alternative for people with celiac disease, gluten intolerance, or those who want to reduce the amount of gluten in their diet.

Regulates cholesterol levels.It is no secret to anyone that in recent years it seems more and more complicated to keep an optimal level of cholesterol in the blood. Almond flour is an excellent ally for those struggling with this problem, helping to lower the so-called bad cholesterol (LDL) and increase the good cholesterol (HDL). According to studies conducted in the last year, by regulating cholesterol levels, helping to reduce weight and body mass index, but also in lowering blood sugar, replacing wheat flour with almond flour also facilitates a considerable reduction in the risk of developing cardiovascular disease.

Other benefits of using almond flour:

  • Rich vitamin E intake helps prevent oxidative stress, which supports the fight against the evolution of Parkinson’s disease or the formation of certain types of cancer cells, such as those present in colon cancer.
  • helps regulate intestinal transit through rich fibre intake;
  • increases memory capacity and concentration;
  • it helps to preserve the health of the bone system and strengthen the immune system.

Nutritional differences between almond flour and other types of flour

We have frequently compared almond flour with wheat flour, since the latter is the most used in the kitchen, both in terms of its price and its ability to be used in products from the simplest to some of the most complex. But almond flour is undoubtedly much more qualitative in terms of its nutrients. It has healthy fats, fibre, protein, vitamins and minerals in significant proportions compared to wheat flour.

Almond flour, 100gWhite wheat flour, 100g
Energetic value641 kcal352 kcal
Vitamin E24mg0mg

Almond flour is also preferred by people who follow a ketogenic diet, used both for weight loss and in the diets of people diagnosed with diabetes, cancer or epilepsy.

Coconut flour is also frequently used in the ketogenic diet, with the difference that it has a higher carbohydrate content than almond flour, but also less fat. This makes coconut flour much more desirable in terms of calories, but it also comes with fewer vitamins and minerals.

Rice flour is also an option for people who need or want to eat a gluten-free diet. I It is richer in carbohydrates than almond flour, has a neutral taste in preparations and is a good choice for those with nut allergies.

Secrets for the best products with almond flour

It is true that preparing products with almond flour requires a different approach to recipes, but with the right advice and a little attention things quickly become much handier. You need to know that cakes can be a bit denser, biscuits can tend to look more like a texture cake, but the taste will also be much more intense. But the texture can be easily adjusted according to taste: For an airier look, use a very fine flour, while if you want a denser cake, you can use a coarse ground flour or mixed with very small pieces of almonds.

You can make it from pancakes and cookies to macarons, muffins or puddings. It is also suitable for salty dishes, such as pasta, cake, meatballs or shanks and batter vegetables.

Almond flour is ideal for yeast-free doughs, and the ratio in replacing wheat flour is generally 1:1, but there are a few exceptions. In addition, you will need additional elements to link the composition, such as eggs, protein powder or psyllium bran. It is important to keep in mind that this type of flour ripens much faster and at lower temperatures than you were used to.