Almond flour: the gluten-free, low‑carb option packing a nutritional punch

Produced from almonds, almond flour requires blanching these nuts first to remove the skin, followed by grinding until a fine consistency is achieved. Almonds are renowned for their significant nutritional value. Regular almond consumption benefits heart health assists in blood sugar regulation, hinders tumor growth, and aids in weight control.

Consuming them with the skin is advisable for beneficial effects on blood pressure and cholesterol.

Nutritional values of almond flour

A quarter-cup of almond flour — roughly 25 grams — has the following approximate values:

- Calories: 155.5

- Total Carbs: 4 g

- Fiber: 2.3 g

- Total Fat: 12.6 g

- Protein: 6.6 g

- Sodium: 0.3 mg (0.01 percent of the daily recommended intake)

- Copper: 0.2 mg (22 percent of the daily recommended intake)

- Manganese: 0.5 mg (22 percent of the daily recommended intake)

- Magnesium: 62.8 mg (15 percent of the daily recommended intake)

- Riboflavin: 0.2 mg (15 percent of the daily recommended intake)

- Zinc: 0.7 mg (6 percent of the daily recommended intake)

- Niacin: 1 mg (6 percent of the daily recommended intake)

- Vitamin E: 6.4 mg

- Calcium: 58 mg (4 percent of the daily recommended intake)

- Iron: 0.8 mg (4 percent of the daily recommended intake)

The percentages relate to individuals consuming a 2000-calorie diet daily.

Compared to wheat flour, almond flour has a significantly lower glycemic index. This means that its consumption results in a slower rise in blood sugar levels, benefiting individuals with diabetes and those aiming to control their weight.

Culinary Applications

Almond flour's extraordinary versatility makes it suitable for various sweet or savory recipes. It is ideal for baking or creating a breadcrumb coating for meat and fish. Its subtle, nutty flavor lends a unique character to dishes.

Because of its high nutritional content, low glycemic index, and culinary versatility, almond flour is a beautiful choice for anyone looking to take care of their health without compromising their favorite dishes.