Almond flour has a better nutritional profile over processed and refined flours. It is made up of 100% powdered almonds. Compared to other nuts almonds have more nutrients per serving. It is also a rich source of heart healthy omega 3 fatty acids. This can be used as a substitute for regular flour. Almond flour is made of whole almonds that have been blanched to remove their skin. They are then ground to a fine powder like consistency.

This flour can be used in gluten free cooking or baking. Almond flour is more nutritious than typical starchy gluten-free flours like rice, corn, potato, and tapioca. It is also rich in proteins.

Health benefits

Heart health:

The flour is full of heart healthy monounsaturated fats which are beneficial for cardiovascular health. These fats keep blood vessels healthy, improve blood flow, reduce blood pressure and boost antioxidant levels. A study was done comparing healthy snacks vs. almonds in a diet plan for subjects with elevated lipid profiles. Almonds produced the most significant reduction in blood lipid levels. There were improvements in bad cholesterol or LDL (Low Density Lipoprotein) and in the LDL: HDL (High Density Lipoprotein) Cholesterol ratios as well. The authors concluded that- ‘Almonds used as snacks in the diets of hyperlipidemic subjects significantly reduce coronary heart disease risk factors, probably in part because of the non-fat (protein and fiber) and monounsaturated fatty acid components of the nut.'

Blood sugar:

Diabetics can also include almonds in their diet since they can be eaten as part of a low glycaemic diet plan. The flour helps increase satiety, keeps blood sugar levels steady and may also be beneficial for weight loss.

A study published in Metabolism (2011), showed that subjects who added almonds to their diet making up 20% of their total calorie intake showed significant improvements in lipid and blood sugar parameters. The increased dietary intakes of fiber, magnesium, polyunsaturated fatty acid, monounsaturated fatty acid, and vitamin E had positive health benefits. The authors concluded that there were ‘lower levels of fasting insulin, fasting glucose, and insulin resistance index, respectively. Our results suggested that incorporation of almonds into a healthy diet has beneficial effects on adiposity, glycaemic control, and the lipid profile, thereby potentially decreasing the risk for cardiovascular disease in patients with type 2 diabetes mellitus.'

Bone health:

Calcium, Phosphorous, Potassium and Zinc are key minerals in bone health. Almond flour is full of these nutrients. They play a vital role in maintaining good bone mineral density. A study on human subjects has shown that almond meal helps inhibit osteoclast (an osteoclast breaks down bone) formation thereby strengthening bones.

Energy production:

The vitamins and minerals present in almond flour help provide energy. These include- Calcium, Copper, Manganese, Magnesium and riboflavin. Manganese and copper form the enzyme superoxide dismutase which deactivates free radicals keeping a steady supply of energy.

How the flour can be used:

• Almond flour can be prepared at home, if you opt for a store bought product, make sure it contains only 100% almonds. To remove the phytic acid content, the almond kernels need to first be blanched. This helps remove tannins making the nutrients more easily available for absorption.
• When used in baking, almond flour imparts a nutty taste to the products and makes them moist. Instead of bread crumbs, the flour can be used to coat chicken or fish.
• The flour can be used for baking cakes, cookies, muffins and even pancakes. Almond flour needs to be used in combination with or as a replacement to wheat flour. Those who bake with almond flour always recommend cooling baked goods completely before serving. The texture of these baked goods tends to be more fragile.

While almond flour has many health benefits, it needs to be used in moderation as part of a healthy balanced diet plan. Almonds are high in calories which may not suit everyone's diet needs. The protein, fat and fibre content in almond flour helps to increase satiety (the feeling of fullness) which can be beneficial for weight management when eaten in healthy amounts. You can consult your Dietitian, for a personalized recommendation on how much almond can be included in your diet.