Almond flour, also known as bleached flour, is an alternative to wheat flour for baking and cooking; The only ingredients in bleached almond flour are ground, whole almonds with the skin removed, this flour is gluten free, low carb, high fiber and a high protein source. Almond flour is also rich in vitamins and minerals, including iron, riboflavin, magnesium, potassium, calcium and vitamin E; Compared to all other nuts, almonds provide the highest amount of calcium and are beneficial for heart health and lower cholesterol, which is why the benefits of almond flour have gained ground in various nations of the world during the last decade.
Properties and Benefits of Almond Flour:
The use of the benefits of almond flour instead of traditional wheat flour is growing in popularity, but before adding it to your weekly diet, it is better to understand where it comes from and what it can do for you. The most important health benefits of this flour include its ability to improve heart health, protect against certain cancers, decrease the risk of diabetes, increase energy and help lose weight, among others.
1. Heart Health:
There is a very good amount of monounsaturated fats in the benefits of almond flour, which is considered a “good” form of cholesterol and can help prevent cardiovascular complications due to high cholesterol, such as atherosclerosis, heart attacks and accidents cerebrovascular
Research has shown that regular consumption of the benefits of almond flour can have anti-cancer effects, especially when it comes to colon cancer. Some of the active ingredients and healthy fats in this flour can prevent the formation of cancer and the spread of cancer to other parts of the body.
As a rich source of healthy carbohydrates, this flour can be a great boost for your energy, rather than the simple basic sugars found in wheat flour.
4. Weight Loss:
Due to the density of nutrients present in the benefits of almond flour, in comparison to common flour, it can help to fill it faster and with a better diet, which can avoid overeating and help in weight loss in general.
By eliminating simple sugars from basic flour, the special benefits of almond flour can help regulate the release of glucose and insulin in the body. This is ideal for people with diabetes or at high risk of developing the disease.
With almost 10% of the dietary fiber you need every day, a single serving of almond flour can improve your peristaltic movement and increase digestive health, relieving symptoms of constipation and diarrhea.
7. Bone Health:
There is a good amount of iron, magnesium, potassium and calcium inside the benefits of almond flour, which will help increase bone mineral density and prevent diseases such as osteoporosis as you get older.
8. Growth and Development:
This type of flour also has a very high level of protein, which is essential for normal growth and development, as well as for repair and recovery processes throughout the body.
Uses of Almond Flour:
There are countless wonderful uses for the benefits of almond flour, as it can replace common flour in almost all recipes. You can substitute an equal volume of this flour for common flour, although you may need to use a little more of your yeast agent since almond flour is slightly heavier than ordinary flour.
“If you are only using flour to flavor it, many people suggest using half almond flour and half wheat flour to ensure normal growth”.
Some of the most popular uses of this flour are found in cakes, cupcakes, cookies and bread, particularly due to the delicious nutty flavor that comes from the flour. Making pizza doughs with this flour is also popular, or you can use it to cover certain meats before frying them. Essentially, you can use this flour in the same way as ordinary flour!
Almond Flour Side Effects:
There is some controversy about the use of the benefits of almond flour, due to certain health effects that could have, such as an increase in inflammation, a possible weight gain and the risk of toxicity.
- Inflammation: There is a remarkable level of polyunsaturated fatty acids in this flour, which can cause inflammation if you consume too many of these, compared to monounsaturated fatty acids. It is recommended to moderate the amount of almond flour you consume.
- Weight gain: With a high concentration of fats and carbohydrates, if you eat too much of this flour, it can lead to weight gain, just like ordinary flour.
- Toxicity: Some people fear the presence of certain trace toxins in almonds, such as cyanogenic glycosides. In extremely large quantities, this substance can release enough hydrogen cyanide to be toxic, so always eat almond flour in normal moderation.
Almond Flour Nutrition:
There is a remarkable amount of nutrients found in the benefits of almond flour, including high concentrations of healthy fats, dietary fiber and protein. In 125 grams of almond flour, there is 14% of your daily protein needs, as well as almost 10% of the dietary fiber you need each day. It is also a great source of carbohydrates, especially for people who are replacing wheat flour in their diet. There is also a significant amount of vitamin E, more than 100% of your daily requirement per serving, in addition to good amounts of iron, riboflavin, calcium, potassium and magnesium.
What is Almond Flour?
Almond flour is made up of 100% bleached and a ground almond, the whitening process removes the skin, and then the nuts are ground into a fine powder. Many people choose to use almond flour because almonds are such a rich source of nutrients, which makes this type of flour better for their overall health than normal flour. Other people, such as those with celiac disease or gluten intolerance, use almond flour because it does not contain gluten. This flour is also quite versatile in many different baking applications, the taste of this flour can also give your recipes a unique touch, instead of simple traditional flour. Although the price is slightly higher for almond flour, if you want to choose a healthier option for your flour needs, this is an excellent option.
How to Make Almond Flour?
If you want to make almond flour at home, it is actually a fairly simple process. All you need is almonds and a blender!
- Blanch 1 cup of almonds to remove the skin.
- Dry the almonds well.
- Add the almonds to a blender.
- Mix for 30-40 seconds.
- Store thin, fluffy almond flour in an airtight container, out of direct sunlight.
Use almond flour as a substitute for wheat flour in any recipe that requires flour, the gluten in wheat flour is a fermenting agent that causes the baked product to rise. When you use almond flour for baking, the result will be flat, if you prefer that your cakes, bread or cookies have a more complete texture, use wheat flour and half almond flour in your recipes.
Complementary Foods for Almond Flour:
Serving almond flour bread with your meals complements the protein you get from meat in your daily diet. It also balances your diet when served with fruits and vegetables adding almost 10 grams of fiber per cup, which helps digestion, cholesterol levels and blood sugar levels. Consider rolling fish, chicken and chops in almond flour to get a low carb coating and crispy when frying or baking. Using almond flour for pancakes or muffins is a nutritious and satisfying alternative to store-bought mixes. Add fresh berries to the almond flour dough to add nutrients. Experiment with almond flour and other healthy ingredients such as eggs, spices, canola oil, fruits, flax flour, coconut milk, honey or agave until your recipe gets the desired texture, color and flavor. If you follow a gluten-free diet, baking with almond flour complements other gluten-free foods such as fruits, eggs, meat, fish, poultry, beans and corn.