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4 Benefits of Almond Flour

4 Benefits of Almond Flour

If you’re struggling with gluten sensitivity or are simply looking for a healthier alternative to wheat flour, then you should definitely consider almond flour. Almond flour provides a whole host of benefits that can help you live a healthier lifestyle. 

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What Is Almond Flour?

Almond flour is a type of flour that’s made with ground almonds. Before the almonds are ground, they are blanched in boiling water to remove the skins. From there, they are ground and sifted into a fine powder. The result is a wheat-free alternative to regular flour with a slightly sweeter taste and tons of nutrients. 

What’s In Almond Flour?

Now that you know what almond flour is, let’s talk about what’s in it. Almond flour is an excellent source of vitamins and minerals, specifically Vitamin E, calcium, iron, phosphorus, copper, magnesium, and manganese. 


In terms of overall nutritional profile, here’s what’s in a ¼ cup serving of almond flour:


  • 180 calories
  • 7 grams of protein
  • 15 grams of fat
  • 5 grams of carbohydrates
  • 3 grams of fiber
  • 1 gram of sugar

Why Use Almond Flour Over Regular Flour?

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Almond flour is made from nuts, whereas regular flour is made from wheat. This means that wheat flours contain gluten, a protein that isn’t tolerated by around 1% of the population that has celiac disease. If you have celiac disease, your body mistakes gluten as a harmful substance and triggers an immune response as a result. 


This immune response can lead to a whole host of undesirable gastrointestinal symptoms. However, even more concerning are the potential long-term effects of untreated celiac disease, including weight loss, chronic fatigue, iron-deficiency anemia, arthritis, skin rashes, migraines, and more. 


In addition to the 2 million people with celiac disease in the United States, it’s estimated that there are at least 18 million more who have gluten sensitivity or intolerance. Gluten sensitivity is far more common than celiac disease but comes with many of the same symptoms, albeit to a lesser degree. In addition, those with gluten sensitivity may experience other symptoms including anxiety, depression, brain fog, and chronic pain. 

What Are the Health Benefits of Almond Flour?

Even if you aren’t gluten sensitive or intolerant, you should still consider making the switch to almond flour thanks to a whole host of benefits: 

Benefit 1: Promotes Heart Health

Studies have shown that the consumption of almonds and almond products can contribute to lower cholesterol and blood pressure levels. Cholesterol and blood pressure are key components of heart health, which is a serious issue in the United States. 


It’s estimated that nearly 47% of adults in the United States have high blood pressure. In addition, nearly 38% of adults in the United States have high cholesterol. High blood pressure and cholesterol can lead to an increased risk of heart disease and stroke. 


The good news is that these issues can be largely managed and even avoided with a heart-healthy diet that’s filled with fruits, vegetables, and proteins like nuts. 

Benefit 2: Improves Digestive Health

Almond flour may also contribute to a better-functioning digestive system thanks to a component called prebiotic dietary fiber. Prebiotic dietary fiber is a type of “good” bacteria that your small intestine uses to properly function. Additionally, almond flour can help those with gluten sensitivity avoid painful and embarrassing digestive symptoms like diarrhea, bloating, nausea, vomiting, and stomach pain. 

Benefit 3: Boosts Brain Health

Since almond flour is a good source of Vitamin E, it can potentially boost your brain health and function. When your brain is healthy and full of antioxidants, you may have a lower risk of developing cognitive diseases. 

Benefit 4: Lowers Blood Sugar

Almond flour is also great for your blood sugar, making it an ideal choice for people with diabetes. This is because almond flour has a low glycemic index that releases sugar slowly into the blood rather than all at once. Even if you don’t have diabetes, the nutritional benefits of almond flour can go a long way toward keeping your blood sugar low and preventing the onset of this metabolic disease. 

Best Uses of Almond Flour

We know what you’re thinking…there must be a catch with almond flour based on all these health and nutritional benefits! However, almond flour can replace wheat flour in just about any food item, including things like pasta, bread, and other baked goods. As a result, making the switch to almond flour should be a no-brainer. 


Here are a few examples of some great products that are made with almond flour to prove to you that it’s possible to have the same great taste with none of the guilt or digestive issues: 

1. Brownie Bites

Bougie Bakes makes Brownie Bites with almond flour in addition to other gluten-free ingredients like almond butter, cocoa powder, sugar-free vegan dark chocolate, and coconut oil. These brownie bites only have 110 calories and 2 net carbs per serving. 

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2. Chocolate Chunk Cookies

Bougie Bakes also makes Chocolate Chunk Cookies with almond flour along with other healthy and non-GMO ingredients for a totally sugar-free and dairy-free dessert. These cookies have just 110 calories and 2 net carbs per serving. 

3. Vegan Banana Walnut Mini Muffins

Finally, Bougie Bakes makes Vegan Banana Walnut Mini Muffins with almond flour, unsweetened vanilla macadamia milk, walnuts, banana extract, vanilla extract, maple extract, cinnamon, and pink Himalayan sea salt. All of these high-quality ingredients are vegan-friendly, gluten-free, and dairy-free — making them perfect for vegans, celiacs, and lactose intolerants alike. 

Final Thoughts

If you’re ready to try almond flour for yourself, definitely check out Bougie Bakes’ line of products that are made with almond flour to be completely gluten-free. Not only that, but all of Bougie Bakes’ products are also dairy-free, sugar-free, soy-free, keto-friendly, and non-GMO — making them the perfect healthy dessert alternative. 


Sources:

What Is Celiac Disease? | Celiac Disease Foundation

Gluten Intolerance: Symptoms, Test, Non-Celiac Gluten Sensitivity | Cleveland Clinic

Heart-Healthy Diet: 8 Steps to Prevent Heart Disease | Mayo Clinic

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