In the previous article, we introduced almond flour and how it is used. In this article, we will look at the benefits of using the same flour over other types of flour. as discussed previously, almond flour is a popular alternative to traditional wheat flour, mainly because it is low in carbs, has a slightly sweeter taste and is packed with nutrients. It is made from almond nuts, blanched or unblanched, which are ground and sifted into a fine flour.
The flour is rich in nutrients. 28g of almond flour contains:
- 163 calories
- 14.2g of fat (9 of which are monounsaturated)
- 6.1g of protein
- 5.6g of carbs
- 3g dietary fibre
- 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
The vitamin E in almond flour is a group of fat-soluble compounds which acts as antioxidants for the body. They prevent damage from harmful molecules called free radicals, which accelerate aging and increase your risk of heart disease and cancer. Several studies have also linked higher vitamin E intakes to lower rates of heart disease and Alzheimer’s. the magnesium in almond flour is also particularly important as it improves blood sugar control, reduces insulin resistance and lowers blood pressure.
Foods prepared using refined wheat flour are high in carbs, and low in fat and fibre. As such, they spike blood sugar levels, followed by rapid drops, making you feel tired, hungry and craving foods high in sugars and calories. On the contrary, almond flour is low in carbs and high in dietary fibre and healthy fats. As such, it releases sugars slowly into the blood, providing a sustainable source of energy. The magnesium in almond flour also contributes to the management of blood sugars as well as improve insulin functions. Almond flour is therefore perfect for people with type-2 diabetes who need to control their blood sugar levels.
The flour is gluten-free, as compared to wheat flour which contains gluten. Almond flour is therefore fit for people with celiac diseases or a wheat intolerance, as their bodies mistakenly take gluten as harmful. The body produces an autoimmune response to remove the gluten from the body, resulting in damage to the gut lining and causing symptoms such as bloating, weight loss, diarrhoea, skin rashes and tiredness. Almond flour is a perfect alternative for baking or cooking, to those who cannot 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.
High blood pressure and ‘bad’ LDL cholesterol levels are risk markers for heart diseases, the leading cause of deaths all over the world. According to a study by Phung, Makanji, et al (2009), those who ate more almonds, experienced a reduction in LDL cholesterol by 5.79 mg/dl. However, more research is needed in this area, so that stronger conclusions can be arrived at.
Bottom Line
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. If you’re looking for a low-carb flour that’s rich in nutrients, almond flour is a great choice.
References
Phung, O. J., Makanji, S. S., White, C. M. & Coleman, C. I., (2009). Almonds Have a Neutral Effect on Serum Lipid Profiles: A Meta-Analysis of Randomized Trials. Journal of the American Dietetic Association, 109(5), 865-873. https://doi.org/10.1016/j.jada.2009.02.014
