Is Almond Flour Healthy? A Guide with Benefits and Uses

Is Almond Flour Healthy? A Guide with Benefits and Uses

Taking care of your body is important, and it all starts with the meals that we eat. Whether you choose to opt for organic food, turn vegan, or decide to favor a gluten-free or keto diet, all these alternatives are aimed at one thing- sustainable eating and focusing on the quality of the food that we consume and how we can maximize the benefits. Worldwide, we have noticed an increase in the shift towards gluten-free food as people are starting to pay attention to what their body responds well to. People are choosing healthier wheat-based alternatives to refined flour or shifting their diet completely and only consuming healthy flour like almond flour, rice flour, ragi flour, quinoa flour, etc. Almond flour especially has gained a lot of popularity recently, as it has come up as a delicious wheat flour substitute, along with being gluten-free and catering to a large section of the population with gluten intolerance or celiac disease. But is almond flour healthy? And why is it such a strong contender to traditional flours?

Almond flour is made by blanching or soaking almonds in water, which are then peeled, dried, and ground into a fine powder. In this article, we shall be answering a key question about whether almond flour is, in fact, a healthy alternative to wheat-based flour. We shall also be looking at some of its benefits, a detailed guide into its nutritional information, and the various ways using almond flour can amp up your day-to-day diet.

Is Almond Flour Healthy?

Is almond flour healthy? Of course it is! It is high in various nutrients, like fiber, protein, and natural fats. Not only that, it is also very low in carbohydrates but high in other micronutrients like essential vitamins and minerals. In the gluten-free market, this flour has gained precedence over the years due to its ability to be incorporated into various recipes easily. As far as wheat substitutes go, almond flour is a top contender for the winning position due to its general availability, along with its various health benefits. 

In the following section, we shall outline the various nutritional attributes of almond flour and the various benefits of consuming it regularly.

Nutrients Quantities
Calories 571 kcal
Carbohydrates 21.43 g
Protein 21.43 g
Fat 50 g
Dietary Fiber 14.3 g
Vitamin E 26 mcg
Manganese 0.71 mg
Magnesium 271 mg
Calcium 271 mg
Iron 3.57 mg
Potassium 736 mg

Health Benefits of Almond Flour

Now that we have understood its nutritional composition let's examine the various health benefits of almond flour.

  • Contains Vitamin E: Almonds are very rich in vitamin E, a potent antioxidant. Free radicals are present in our body and aid in maintaining good health. Oxidative stress can potentially cause an imbalance of free radicals in our body. This imbalance could lead to the development of certain cancers in our body, and consuming almond flour regularly helps prevent this. Furthermore, vitamin E helps the body ward off and fight infections, along with maintaining cell health and protecting your eyesight.
  • Helps with Managing Blood Sugar Levels: For diabetics, almond flour is a great option as it is low in complex carbohydrates and high in dietary fiber! Foods high in fiber help prevent sudden spikes in blood sugar levels and help individuals with diabetes manage weight, as they will keep them feeling full for a longer time.
  • Improves Heart Health: Consuming almond flour in healthy servings can have a positive impact on your cardiovascular health. Almonds are rich in healthy fats (monosaturated fats), which are a better alternative to other fatty products. Studies have also shown that almonds help reduce bad cholesterol by helping balance triglyceride levels. Furthermore, almonds help improve blood pressure levels and increase blood flow, which helps keep your heart healthy and reduce the chances of cardiovascular diseases.
  • Gluten-free: So, is almond flour gluten-free? Yes, it is completely gluten-free, apart from being high in fiber, healthy fats, and protein. This means that not only is it a healthy and sustainable alternative to regular flour for people with celiac diseases and gluten intolerance, but consuming it regularly also helps with weight management and increases metabolic health and the functional capacity of the body. Additionally, consuming gluten-free flours also helps reduce water retention and is lighter on your gut, along with helping improve your digestive functions.

Almond Flour vs Refined Flour- Which is Healthier?

If you compare almond flour to regular refined flour, it comes out as a clear winner. This gluten-free flour is higher in protein and fiber and lower in carbohydrates as compared to refined flour. While almond flour has a higher fat content, these healthy fats are beneficial for bodily function when consumed in moderation. Additionally, almond flour contains many additional benefits, like being high in micronutrients like calcium, magnesium, manganese, and vitamin E, which make it an overall champion for individuals looking for a refined-flour alternative. Furthermore, this flour can easily be adapted into various recipes to replace refined flour and gives your body an additional boost due to its gluten-free properties. Depending on your dietary needs, you can start using almond flour as a part of your diet at regular intervals to extract maximum benefit from it.

How to use Almond Flour

Using almond flour in recipes is quite easy, as this flour can be incorporated into a variety of sweet and savory dishes to give them an additional health boost. Listed below are some items that you can incorporate almond flour in to make it a part of your regular diet.

  • Roti: You can make delicious almond flour roti using this gluten-free flour to make a tasty and keto-friendly alternative to regular rotis at home. You only need flour, water, oil, psyllium husk for binding, and some salt! Roll it into a dough and get delicious rotis that are better for your gut and your health!
  • Almond Flour Tortillas: Use almond flour to make delicious, soft tortillas. To make your tortilla dough more pliable, you may need to add a stabilizing and binding agent like coconut flour, tapioca starch, xanthan gum, or psyllium husk. Then, shape and roast the tortillas for a delicious gluten-free tortilla!
  • Pancakes: One of the easiest uses for almond flour is pancakes! You can either opt to make pancakes only using this flour or use it to substitute wheat flour in half the quantity to give your breakfast that extra healthy boost!
  • Scones: To make your scones healthier, bolster the ingredients and add a bit of almond flour. You can replace at least half the amount of wheat flour with almond flour, along with certain stabilizers, to get a subtle and nutty flavor on your flaky and delicious bakery items.
  • Breading: If you are following a gluten-free diet, using ingredients like almond flour for breading your meats and other preparations can give your meals an additional boost and a unique flavor and texture. You can even utilize this flour in meatballs and meatloaf in place of breadcrumbs as a binding agent.
  • Pasta: Almond meal can be used as a substitute for refined flour when making pasta. You can replace up to 1/3rd of your refined flour with almond flour for a tasty but nutritious version of regular pasta.
  • Biscuits: Make soft, buttery, nutty, and crumbly biscuits using almond flour as part of the recipe! It will give your indulgence a flavor and nutrient boost!
  • Cookies: You can even make cookies using almond flour! They will be tasty and crisp, and you won't feel guilty about snacking on these gluten-free snacks!
  • Macrons: One of the most classic French desserts is at your disposal when you're cooking with almond flour! Macarons are light and delicious and the perfect gluten-free dessert to whip up when you want to impress guests at home. All you need is your trusty almond meal, egg whites, and sugar!
  • Almond Cakes: Combine almond flour with other decadent ingredients like Swiss chocolate, orange, and berries to make warm and comforting almond cakes. These cakes are perfect for an occasion or simply a night in at home with family.
  • Brownies: You can even try making gooey, fudgy chocolate brownies using almond flour. The nuttiness from the flour will give your brownies a deeper and more complex flavor profile, making it a perfect dessert to indulge in without any fear of being unhealthy!

So, what is almond flour used for? Whether you are making desserts, homemade pasta, or even roti, this gluten-free nut flour has countless benefits that will help make your journey toward a healthy diet and lifestyle a lot simpler.

If you want to give your traditional meals a modern health twist and make almond flour rotis but do not have the time to make the dough and prepare everything from scratch, try the Rotimatic. This unique and fully automated kitchen gadget helps you make rotis from various flours from scratch at the press of a button in just 90 seconds! You can now stop toiling in the kitchen for hours and let the Rotimatic make cooking simpler and easier for you.

Use Rotimatic & save your precious time without compromising on the standards of your home-cooked meals!

Check out Rotimatic