8 Amazing Health Benefits Of Almond Flour + Side Effects
With many people suffering from gluten allergies from traditional wheat-based flour, Almond flour is slowly gaining popularity. This flour is a low-carb, gluten-free substitute to all-purpose flour and wheat flour. Almond flour is made from edible almonds and resembles the texture of normal flour. This flour can be used to make bread, cookies and even rotis. Almond flour has incredible nutrition benefits, which makes it one of the best alternatives to regular flour. It is rich in Vitamin E and lower calories compared to other flours. This anti-oxidant rich flour can aid in the prevention of cell damage due to oxidation. Check out this article to know more about the wonderful benefits of almond flour.
What Is Almond Flour?
Almond flour is a flour made from almonds that are blanched and grounded. Almonds are kept in boiling water for a while till the skins are peeled off. These are then dried and grounded to make a powder, which we call Almond flour. However, almond flour is different from almond meal, which is made with the peels on. The texture of almond flour is quite smooth and can be used in baking.
Is Almond Flour Healthy?
Almond flour is a nutrition rich alternative to traditional white flour. It is rich in Vitamin E and magnesium that can promote healthy skin and body. Almond flour is also known to protect the body from free radicals and reduce the chances of cancer and heart diseases. It has low carbohydrates and high amounts of fibre. Almond flour is also diabetic friendly and can reduce insulin dependency.
Almond Flour Other Names in Indian Languages:
- BadamPindi (Telugu)
- Badāmaāṭē (Punjabi)
- Badāmapīṭha (Marathi)
- Badāṁmāv (Malayalam)
- Bādāmihiṭṭu (Kannada)
- Pātāmmāvu (Tamil)
Almond Flour Nutrition Facts:
Check below the nutrition facts of Almond flour for ¼ cup containing approx. 28gms:
- Total Calories: 150
- Total Fat: 11 grams
- Proteins: 6.1 grams
- Carbohydrates: 5.6 grams
- Dietary fibre: 3 grams
- Iron: 2 mg
- Vitamin E: 35% of the DI
- Manganese: 31% of the DI
- Magnesium: 19% of the DI
- Copper: 16% of the DI
- Phosphorus: 13% of the DI
How To Make Almond Flour At Home?
While you get market ready almond flour, these are often expensive and may not be 100% natural almond flour. They usually are mixed with preservatives, colourants and flavouring agents. To ensure a chemical-free almond flour, try this homemade recipe given below:
- 1 Cup Almonds
Step 1- Blanch Almonds:
The idea behind blanched almonds is basically that, the skin of the almonds must be removed. Removing the skin of the almonds will give you a more even textured and even coloured almond flour.
- Boil the almonds in water for around two minutes.
- Once the almonds cool off, remove the skin and dry the almonds of all the water.
- Wetness will lead to almond butter is used.
Step 2 – Grind:
- Pour out the skinned and dried almonds into your grinder and grind it.
- Run it till the time you are satisfied with the texture of the flour.
- The texture of the flour will, of course, depend on your recipe, and how you will be using it.
- Ensure that you don’t run them in the grinder for too long at a time.
- Run it only for a few seconds at a time for best results, and to avoid for the almonds to release oil.
- If there is any other flour or sugar required in your recipe, add some of that while you grind the almonds.
- This will reduce the risk of releasing almond oil.
Step 3 – Seal and Store:
- Pour out the freshly prepared almond flour in an airtight container and seal it.
- Store the container in a refrigerator when not in use.
- The flour must be kept under cold temperature and in a dark place to keep it good.
- If you are using almond flour for baking, you will notice that using pure almond flour alone cannot make your products rise. You need to mix it with wheat flour in right proportions.
How To Store Almond Flour?
It must be noted that almond flour has a shelf life of about 4-6 months when refrigerated. After this time span, do not use the almond flour, and prepare a fresh batch. However, if you store the flour in the freezer, it may last for up to one year. If frozen, you will need to bring the quantity required at room temperature, before using it.
The quantity of the almond flour you want to prepare must be decided to keep its shelf life into consideration. It is recommended to prepare the fresh flour for every single use if that is a feasible option. This will help retain the flavour the aroma of the flour.
Impressive Health Benefits Of Almond Flour:
Here we enlisted 8 best almond flour uses for health. Let’s have a look into them.
1. Control Diabetes:
Almond flour has a low glycemic index compared to other flours like maids or wheat. It can slowly release sugar into the blood to provide a sustained release in energy, instead of a sudden gush that lasts only for a while. This helps in better production of Insulin and reduced dependency on external medications.
How To Use:
- Mix ¼ cup almond flour to ¾ cup wheat flour to make rotis.
2. Cure Cancer:
Almond flour is one of the Cancer-fighting flours to choose as an alternative to fortified flours. Being high in anti-oxidants, the flour can reduce cell damage caused due to oxidation and prevent cancer. Studies also show that almond flour has shown results in reducing the symptoms of colon cancer.
How To Use:
- Use a ¼ cup of almond flour in your baked goods and chapatis to fight cancer.
See More: Almonds Uses
3. Benefits of Almond Flour For Heart Health:
Almond flour is a rich source of Vitamin E, which is a fat-soluble antioxidant. This prevents damage from free radicals, which are harmful to skin and heart. They reduce the risk of heart diseases and cancer. Almond flour is also low in cholesterol to prevent heart blockages.
How To Use:
- Use almond flour along with whole wheat flour to make your chapatis and bread.
4. Boost Energy Levels:
Almonds are known to provide sustained release of energy. This means that, unlike the white flour which shoots up the glucose levels instantly, almond flour slowly releases sugar into blood to provide energy throughout the day. You end up feeling lighter and energetic with almond flour.
How To Use:
- Mix almond flour with your regular flour to make your Rotis.
5. Benefits of Almond Flour for Digestion:
Almond flour is high in dietary fibre that aids in better digestion and smooth bowel movements. Especially, for people suffering from constipation, almond flour can aid in better bowels and ensure pain-free life. This flour is also light and can reduce the feeling of bloating and heaviness.
How To Use:
- Use pure almond flour to make your Rotis. You can also add multi-grain flour to enhance the texture of the products.
See More: Almond Butter Benefits
6. Good Bone Health:
Almonds are rich in calcium to promote healthy bones. A cup of Almond flour is made with approximately 90 almonds. Using this flour regularly can increase calcium levels in the body and offer bone strength. Vitamin E presents abundantly in almond flour also contributes to good bone health.
How To Use:
- Use a ¼ cup of almond flour every day in your rotis and baked goods.
7. Good For Your Blood Pressure:
Almond flour can help in reducing blood pressure, thanks to its LDL levels and high amounts of Magnesium. Magnesium is linked to blood pressure levels and higher its level, lower is the blood pressure. Almond flour also has lower cholesterol levels that don’t choke your arteries.
How To Use:
- Use 1 portion of Almond flour in your Rotis with 3 parts of whole wheat flour.
8. Protects Cell Damage:
Almonds are rich sources of Vitamin E. Vitamin E is a fat-soluble Vitamin and is also an anti-oxidant. Almond flour, when used regularly, can supply the body with these anti-oxidants which help in reducing oxidative stress on your cells. It fights free radicals and reduces cell damage.
How To Use:
- Use ¼ cup almond flour to your everyday diet to make rotis and baked goods.
Side Effects Of Almond Flour:
While almond flour is a favourite choice for people who are low-carbs Keto diet, you need to understand the following health risks of over consuming this flour:
- To make 1 cup of almond flour, you need at least 90 almonds. This can lead to an increase in minerals and vitamins which pose serious health complications.
- Excess usage of almond flour can lead to weight gain and obesity.
- Using almond flour in quantities higher than recommended may lead to inflammation and cholesterol increase.
See More: Soaked Almonds Benefits
With increasing popularity for Keto or low-carb diets, many nutritionists are recommending the usage of almond flour. However, a lot of times almond flour when used alone cannot deliver the same texture and fluffiness of your baked or cooked goods. If you are not allergic to gluten, you can add whole wheat flour or arrowroot flour if gluten-intolerant. Almond flour is mildly sweet, so it is necessary to check the quantities of added sugar in the goods.
We hope this article, benefits of almond flour helped you understand a lot. So, next time you have an extra packet of almonds, do remember to try this wonderful flour to make your Chapatis and rotis.
Let us know if you still have any doubts or concern about the various benefits of almond flour. We would love to assist you with the best solutions and answers.