Almond Flour Vs Whole Wheat Flour

Almond flour, a popular substitute for traditional wheat flour, is low in carbohydrates and packed with nutrients. It also has a slightly sweeter flavor.

Almond flour could also have more health benefits compared to traditional wheat flour. For example, it may reduce “bad” LDL-cholesterol and insulin resistance.

This article examines the health benefits and effectiveness of almond flour as a substitute for other types of flour.

What is Almond Flour?

Almond flour is made by grinding almonds.

This involves blanching the almonds to remove their skins and then grinding them into fine flour.

Almond meal is not the exact same thing as almond flour, even though their names are often used interchangeably.

Almond meal can be made by chopping almonds and leaving their skins on. This results in a finer flour.

This difference is crucial in recipes that require a certain texture.

Almond Flour is a Superfood

Almond flour contains many nutrients. One ounce (28 grams) contains (3):

Calories: 163
Fat: 14,2 grams (9 are monounsaturated).
Protein: 6.1 grams
Carbohydrates: 5 grams
Dietary Fiber: 3 Grams
Vitamine E: 35 % of RDI
Manganese : 31% RDI
Magnesium: 19.0% of the RDI
Copper 16 % of the RDI
Phosphorus 13 % of the RDI

Almond flour contains a high amount of vitamin E. This is a grouping of fat-soluble compounds which act as anti-oxidants within your body.

These antioxidants protect your body from damaging molecules known as free radicals. They accelerate the aging process and increase your chances of developing heart disease or cancer.

A number of studies have shown that higher intakes of vitamin E are associated with a lower rate for heart disease and Alzheimer’s.

Magnesium, another nutrient found in almond flour is also abundant. It is involved in several processes in the body. This may have many benefits including better blood sugar control and reduced insulin resistance.

Almond Flour is better for your blood sugar

The foods made from refined Wheat are high in carbohydrates, but low on fat and fiber.

You may feel tired, hungry, and crave foods that are high in sugar or calories.

Almond flour, on the other hand, is high in fiber and healthy fats but low in carbohydrates.

This property gives it a low Glycemic Index, which means it releases sugar into your blood slowly to provide you with sustained energy.

Almond flour is remarkably rich in magnesium, a mineral which plays hundreds of functions within your body. This includes controlling blood sugar.

Between 25-38% people with type 2 diabetics have magnesium deficiencies. Correcting this through diet and supplements can reduce blood sugar levels and improve insulin functions.

Almond flour can also improve insulin function in people with type 2 diabetes, even if they have low magnesium levels.

The high magnesium content and low glycemic index of almonds may help people with type 2 diabetes or not control their blood sugar.

Almond flour is gluten-free

Gluten is a type of protein found in wheat flour. It keeps dough elastic and helps it to capture air when baking, so that the finished product rises and is fluffy.

Gluten is not allowed to be consumed by people with celiac or wheat intolerance, because their bodies mistake it for harmful.

These individuals produce an autoimmune reaction to eliminate gluten from their body. This reaction damages the lining in the gut, causing symptoms like bloating and diarrhea. It can also cause skin rashes, fatigue, and weight loss.

Almond flour is gluten-free and wheat-free. It’s a great option for people who cannot tolerate gluten or wheat.

It’s important to always check the label of any almond flour that you purchase. Almonds are naturally gluten free, but some products can be contaminated.

Almond flour may help lower LDL cholesterol and blood pressure

The leading cause of death in the world is heart disease.

Read : Heavy Cream vs Heavy Whipping Cream: Key Differences

High blood glucose levels and “bad” LDL-cholesterol levels are known to be risk factors for heart disease.

Almonds are a great food for both your LDL cholesterol and blood pressure. Many studies have shown that they can be beneficial.

A study involving 142 participants found that people who consumed more almonds had a decrease in LDL cholesterol of an average of 5.79mg/dl.

This finding may be promising but it could also have been due other factors, such as eating more almonds.

Participants in five different studies, for example, did not all follow the same diet. Weight loss, which has been linked to a lower LDL cholesterol level, may have varied between studies.

Almonds are an excellent source of magnesium.

Several studies have shown that correcting these deficiencies can help lower blood pressure. However, they are not consistent. To draw stronger conclusions, more research is required in this area.

Almond flour in baking and cooking

Almond flour is simple to use. Almond flour can be substituted for regular wheat flour in most recipes.

You can use it in place of breadcrumbs to coat meats such as chicken, beef and fish.

Almond flour tends to make baked goods more dense and flat.

The gluten in wheat flour makes the dough stretch and traps air, allowing baked goods to rise.

Almond flour has a higher calorie content than wheat flour. One ounce (28 g) contains 163 calories, while wheat flour only contains 102 calories.

What are the alternatives?

Almond flour is often used in place of other popular flours like coconut and wheat flour. Here is a comparison of almond flour and other popular alternatives.

Wheat Flour

Almond flour has a lower carbohydrate content than wheat flours but is higher in fat.

This means that almond flour has more calories. It makes up for it by being extremely nutritious.

A single ounce of almond meal provides you with the daily value of vitamin E, manganese and magnesium.

Almond flour contains no gluten, unlike wheat flour, which is why it’s an excellent option for those with celiac or wheat intolerance.

Almond flour can be used to replace wheat flour in baking at a ratio of 1:1, but the baked goods made with it will be flatter and denser due to their lack of gluten.

The antinutrient is higher in wheat than almond flour. This leads to a poorer absorption from food.

It binds with nutrients like calcium, magnesium and zinc, reducing their ability to be absorbed in your gut.

Almond flour, however, does not have this high content of phytic acids in its skin because it is blanched.

Coconut Flour

Coconut flour, like wheat flour, has more carbohydrates and less fat than almond flour.

Almond flour is richer in vitamins and minerals, but it also has fewer calories.

Almond flour and coconut are both gluten-free. However, coconut flour can be more difficult to use in baking, because it absorbs water very well, and the baked goods may become dry and crumbly.

You may need to add extra liquid to your recipes if you use coconut flour.

Coconut flour contains more phytic acids than almond flour. This can cause your body to absorb fewer nutrients from food that contains it.