Almond Flour Recipes Nutrition and Benefits

Almond flour – healthy and tasty!
    Almond flour is not only a healthy alternative to grain or wheat flour, but also offers much more nutritional values. In particular, the nutrient content of the almond flour which is highly healthy and beneficial to our health. The flour offers a very pleasant aroma and it is full of iron, magnesium and also potassium.

    Especially for people with celiac disease, The almond flour is very valuable as it is gluten-free and also for a low-carbohydrate diet. However, people who suffer from food intolerance do not have to reject baked foods and can use almond flour to cook and bake delicious recipes.

   Almond flour is also rich in simple and unsaturated fatty acids, amino acids and minerals. Not only that, the protein content of almond flour is not really low and is at 20 to 36 grams per 100 grams of flour in the upper range.

How is almond flour made?
    As a rule, almond flour is a By-product of the almond. The press cakes produced during the production of oil are then ground to become Almond Flour after taking out the oil. Almond flour can also be made from ground almonds. There are also several ways to produce almond flour.

    The almonds are ground with shell or without a bowl. Of course, the grind as well as the consistency can vary greatly and differ from packaging to packaging. If you want to bake with almond flour, you will soon notice that the production of the flour also affects the baking behaviour.

    In addition to this, the nutrient content may vary. As a rule it is so that the almond flour, which has been ground with a bowl, as well as the fat almond flour, can have the higher nutrient content. Also, the Protein content is higher by 16 grams as with blanched flour.

    While the fat flour is more ideal for baked goods, which should be drier, because the fat content is very low, the non-fat almond flour is suitable for juicy baked goods such as muffins. However, the aroma is the same for all almond flour. Depending on the recipe, the purchase of almond oil should be based on Fat or Non-Fat varieties.

Making Almond Flour Yourself
    Almond flour can also be produced by yourself. You only need almonds and a bowl of mortar or a blender. Within a few minutes, you have your self-made  Almond flour. The almonds can be ground with or without skin. Without skin, the almonds must first be Cooked for one to two minutes, so that the skin can be removed easily.

Ingredients of almond flour
    Almond flour is full of valuable nutrients. In particular, the proportion of protein is particularly high. However, the nutritional values may vary depending on the type of almond flour. Here the average values compared to ground almonds.
Nutritional values per 100g:
Almond flour
Ground almonds
kcal:
350
593
Protein in G:
48
18.7
Carbohydrates in G:
6
5.4
Fat in G:
15
54.1

    There are also many minerals in almond flour that are important for the body. In particular, magnesium, calcium and potassium, as well as iron are included in the gluten flour.

Iron: Iron is vital and not only needed in numerous enzymes, but also in the red blood cells and in muscle protein. It transports the oxygen in the red blood cells and is an important ally in energy production. It is important for cell respiration and is mainly responsible for oxygen storage in the myoglobin, i.e. the red muscle cells.

Potassium: If you have a high potassium level in your blood, you can lower your blood pressure. But potassium also goes to the fat reserves and accelerates fat burning. Also, potassium is important for energy provision. Constant fatigue can therefore come from a deficiency of potassium.

Calcium: Calcium is inevitable for the bones and teeth. Osteoporosis is generally not likely to occur if people eat healthily. Even the medical possibilities that exist today could practically eradicate the disease. Those who have sufficient calcium intake increase the bone density and can thus also prevent injuries.

   In addition, calcium is important in allergies as it inhibits histamine in the body and can prevent allergies. Furthermore, calcium is an important mineral for the nerves and manages them, that even in stressful situations, the right decision can be made.

Magnesium: Magnesium is a well-being mineral, as only a balanced magnesium balance guarantees good sleep. Magnesium also has a soothing effect and helps with headaches and migraines. As it has been proven in studies already, patients with chronic migraine seizures have far too little magnesium in their cells.

    For this reason, a balanced magnesium contents in our food and body is particularly important. Like calcium, magnesium is an Anti-stress mineral and can prevent high blood pressure, arrhythmias and strokes.

    Vitamins are also included in almond flour, in particular, the vitamin E or alpha-tocopherol is included in a large quantity in almond flour. This Vitamin E is important for healthy tissues and healthy blood cells. However, the risk of cardiovascular disease and cancer can also be reduced with vitamin E.

    In addition, the gluten flour also contains the amino acid, arginine, which also acts preventively against coronary heart diseases . However, the nutrient content can fluctuate as there are numerous healthy nutrients in the hides of almonds. Those who prefer the nutrient-rich variant when buying almond flour should buy the almond flour which has no oil. This usually has a low fat content and a higher protein content.

Almond flour is enriched with lots of protein but gluten-free
    Almond flour is not only a delicious alternative to cereal flour, it can also be very well supported in diets. Only 4 to 7 grams of carbohydrates are contained in 100 grams of almond flour. This makes it a good option to replace some of the flour with almond flour.

    Diabetic patients also benefit from the excellent flour. In addition, diabetes can even be prevented. The extremely low carbohydrate content prevents the insulin level from rising too quickly and, through regular use, diabetes can thus be prevented and other associated chronic illness.

    Much direct carbohydrates can lead to different ailments and diseases. Not only is obesity a result of too many carbohydrates. Also, behavioural changes such as Nervousness or even hyperactivity usually occur.

    Especially in children, this can be the case and a hyperactivity is quickly attested, which in turn is treated with medication. This would not be necessary, if the enjoyment of carbohydrates were to be restricted.

    The insulin level increases rapidly when carbohydrates are absorbed. But as quickly as it rises, it falls again. This in turn leads to Cravings, which naturally also promotes the uptake of unhealthy foods, such as candy. This leads to very high doses of sugar, which then lead to a weakened immune system and therefore can promote cold or infectious diseases.

    Furthermore, researchers have now assumed that caries is also a consequence of too high carbohydrate intake. As a rule, an adult should not take more than 50 to 60 grams of sugar per day, children can take less. If you want to reduce your sugar or carbohydrate intake, you will find an excellent opportunity with the almond flour.

    The almond flour with its nutty, slightly sweet aroma gives the dishes such a distinctive taste and diabetics will have delight in a delicious dish that tastes even sweet.

Almond flour in celiac disease
    Especially for people with celiac disease, almond flour is a good way to prepare dishes that are not otherwise on the menu. Because almond flour is free of gluten, and that is 100 percent. Especially with a Gluten, it is difficult to prepare confectionery because gluten is present in many foods.

    Through the gluten-free, however, almond flour delicious pastries can be eaten again and the almond flour is also very suitable for people who have to suffer from food allergies or who otherwise have to feed on carbon carbs. It is also very well tolerated and has Numerous minerals.

    In addition, it can only be 400 kcal per 100 gram points. With regular consumption, it not only ensures that your body remains balanced, but also prevents deficiency symptoms. Almond flour is highly recommended for those who are struggling with a lack of magnesium.

Studies on almond flour
    For almond flour itself, there are no studies we can find. We don't want to assume there's no studies; probably not popular or publicized enough. But nevertheless, there are scientific studies 'surrounding' the nutrients and health benefits of almonds or almond oil in general.

    The ingredients in almond flour are similar but not contained in such a pronounced form. Nevertheless, here we would like to list some studies on almond oil, as these show how good the nuts really are.

    Eating almond oil, almonds or almond flour also has an effect on skin protection. Thus, the Skin protection from UV rays are improved, as researchers from New Delhi found out. As evidenced by these two studies, almonds can have a positive effect on cardiovascular health.

    In this study, scientists were concerned with the effects of almonds and magnesium-rich food on inflammatory bowel diseases. It was found that foods, especially almonds, are soothing and anti-inflammatory in inflammatory bowel diseases. This study, in turn, shows how excellent the magnesium rich almond flour is. This must be observed when baking with almond flour.

    If you want to bake with almond flour, you have to be careful. Almond flour does not contain gluten and therefore no binder. This is of course difficult in dough processing, and for this reason, more liquid must be added. In general, about 5 to 10 percent more water is sufficient.

    For yeast dough recipes, however, the whole wheat flour quantity cannot be replaced by the almond flour. The highest 20 percent of wheat flour may be replaced by almond flour. It is precisely the gluten that is responsible for the leavening of the yeast and must therefore not be absent.

    Meanwhile, however, there are also numerous yeast dough recipes that are still gluten-free. Especially the chocolate cakes that are popular, fruit cakes or pancakes, which can be prepared, gluten-free, fast and even low in calories.

    Not only that, Pizza can be made with Almond Flour to give the pizza a very special taste. Thus, even people who suffer from diabetes or obesity do not have to let go this meal but can feast on their heart's desired foods.

    Of course, everyone is free to use other ingredients and thus simply become creative. Those who do not suffer from celiac disease can become more creative than ever and mix the different ingredients with the almond flour. How about fresh rolls made with almond flour, for example? A special kind of breakfast.

    It is advisable, however, to buy different kinds of almond flour. Depending on the area of application, the flour is more suitable than the other flour.

The Almond flours
    As a rule, it can be assumed that, there are two types of almond flour. For one, the fat almond flour and the almond flour, which was made of grated almonds. It always depends on which recipe is to be prepared Those who prefer recipes that need a juicy dough should fall back on the almond flour from the grated almonds.

    This flour is very well suited for muffins or pancakes. The grated almonds also contain natural almond oil, which makes the dough juicy. However, if you want nutritious almond flour, you should use the fat flour when you buy almond flour. The Fat almond flour is the by-product of the almond oil pressing.

    The press cakes, which are produced after pressing the almond are processed into fine powder and are thus free of oil. However, these contain many nutrients. More so, with the barrel almond flour, no juicy cakes can be prepared. Thus, the barrel almond flour must always be used with wheat flour product to compensate for the lack of binding.

Buy Almond flour
    If you want to buy almond flour, you can get it in numerous shops. If it is not in stock in the grocery store, there are still organic markets or even health food stores where it's available. Almond flour can be bought almost everywhere. But online retailers have also specialized the purchase of almond flour in different varieties.

    Of course, it is always important to pay attention to the seriousness of the trader, that even 100 percent of pure almond flour is purchased. As a rule, you can see from the ingredients whether it is a high-quality almond flour or not. It is also important to ensure that the flour is made from sustainable cultivation of the almonds, so that no pollutants are contained in it.

    In addition, it is advisable to purchase different varieties of almond flour so that the appropriate almond flour is in the house for each recipe.

Conclusion
    Almond flour is excellent for people who suffer from celiac disease. But also, for those that have problems with Magnesium deficiency, it is well served with the almond oil. In addition, the flour contains a lot of nutrients, proteins and others, but with little carbohydrates and calories.

    Thus, it is also ideal for sportsmen and women. In the regular use of almond flour, even diseases such as diabetes can be prevented and the cardiovascular system is also strengthened, which is attributed to the excellent ingredients. Almond flour is a very good alternative to wheat flour and it is possible to prepare great and delicious dishes with a unique taste!

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