Almond flour is a food that is low in carbohydrates and rich in protein, fiber, vitamins and minerals, which is why it offers various health benefits, such as increased muscle mass, weight loss, and taking care of heart health. ,
In addition, this type of flour does not contain gluten, and can be used to replace wheat flour in various pastry recipes, making it an excellent alternative primarily for those suffering from gluten intolerance.
Almond flour can be purchased at supermarkets or natural stores, however, it can be made very easily at home with peeled almonds and a blender. See all the properties of almonds.
The main benefits of consuming almond flour are:
1. Promote Muscle Growth
Almonds are rich in protein, so they are an excellent choice, especially for those who follow a vegetarian diet and those who do bodybuilding, to help build muscle. See a list of other protein-rich foods.
2. Take care of the health of bones and teeth
Almond flour is rich in phosphorus and calcium, minerals that strengthen and maintain the health of teeth and bones, helping in the treatment and prevention of osteopenia and osteoporosis.
In addition, almonds are also rich in magnesium, a mineral that is involved in the process of bone formation and that participates in the activity of cells that are responsible for bone formation.
3. Control blood sugar
Due to its fiber content, consumption of almond flour slows down the absorption of sugar at the intestinal level and balances blood sugar levels, thereby helping in the prevention or control of diabetes.
Furthermore, due to its flavonoid and tannin content, consuming almond flour may also act on the cells of the pancreas responsible for producing insulin, the hormone responsible for regulating blood sugar.
4. Take care of heart health
Almond flour provides very good amounts of omega 3, 6 and 9, vitamins E and B3 and flavonoids, which are bioactive compounds with antioxidant and anti-inflammatory action that help reduce “bad” LDL cholesterol and triglyceride levels. Let’s help It prevents the emergence of heart diseases like atherosclerosis, heart attack or stroke.
In addition, this flour also provides potassium, a mineral that helps eliminate excess sodium through urine, thereby helping to lower blood pressure. See other foods to take care of heart health.
5. Improve Physical Performance
Almond flour contains magnesium and potassium, minerals that participate in muscle contraction and relaxation, improving physical performance during exercise, as well as promoting muscle recovery after exercise and preventing cramps. Check out some home remedies to stop cramps.
6. Take care of brain health
Being rich in vitamin E and flavonoids, almonds have antioxidant and anti-inflammatory effects in the body, protecting brain cells from free radical damage and delaying the onset of neurological diseases such as Alzheimer’s and senile dementia, for example. Let’s stop
In addition, almond flour contains magnesium, which helps improve mood and reduce the risk of depression, and zinc, which plays an important role in maintaining cognitive functions, including memory, attention, focus, and learning. participates in making improvements.
7. Strengthen the Immune System
Almond flour contains B vitamins, vitamin E and zinc, which are important micronutrients for strengthening the body’s defense cells and their proper functioning, thereby increasing resistance to infection. See other foods to increase the body’s defenses.
8. Strengthen hair, skin and nails
Being rich in biotin, almond flour helps to strengthen nails, hair and skin, as it guarantees the body’s formation of collagen and keratin, which are essential proteins for its care. See how to take biotin for hair.
In addition, it also contains vitamin E and zinc, micronutrients with antioxidant properties that help maintain the care and health of hair and skin.
9. Promote Weight Loss
Almond flour is rich in fiber which is not digested by the body, so they act as a sort of gel in the stomach that delays gastric emptying, thereby increasing the feeling of satiety for a longer period of time . Due to this, people reduce the portions of food and weight loss is encouraged.
10. Improve constipation
Being rich in fiber, consumption of almonds promotes an increase in stool volume and facilitates its transit at the intestinal level, mainly when taken with adequate water and a diet rich in fiber. See other foods to improve or prevent constipation.
11. Regulate Metabolism
Almond flour provides B complex vitamins, which help regulate metabolism, as they participate in converting the energy contained in carbohydrates, proteins and fats from food into energy that can be used by the body’s cells.
properties of almond flour
Almond flour has antioxidant, anti-inflammatory, hypoglycemic, anti-obesity, digestive, immunomodulatory, hypertrophic, neuroprotective, hypolipemic and antihypertensive properties. This is because this flour is rich in protein, fiber, vitamin E and B complex, minerals and flavonoids.
The table below shows the nutritional information per 100 grams of almond flour:
To get the benefits of almond flour, it is important to include it in a healthy and balanced diet, in addition to regular physical activity.
how to consume it
Almond flour can be used as a substitute for wheat flour in the preparation of cakes, cookies, cupcakes, pancakes, pizza and bread, for example, the only thing is that these foods do not rise and leave little More dense, because it does not contain gluten, the dough stretches and air escapes less.
How to make almond flour at home
Almond flour is easy to prepare, just add 2 cups raw (skinless) almonds or desired quantity to a blender and blend until pulverized. If you want to get a finer flour, you can fry them in a frying pan on low heat until they turn brown and then crush them before blending them.
It’s important to be careful, because if left to mix longer than necessary, it can turn into almond butter.
Almond flour recipe
Some healthy recipes with almond flour are:
1. Cookies with Honey and Nuts
- 100 grams of almond flour;
- 80 grams of whole wheat flour;
- 1 handful chopped walnuts;
- 4 tablespoons of honey;
- 1 egg;
- 1 dessert spoon cinnamon powder;
- 1 tablespoon butter, at room temperature;
- ½ dessert spoon of baking soda;
- 1 pinch of salt.
Beat egg, butter and honey. Add flour, cinnamon, baking soda, salt, and nuts, mixing all ingredients with your hands until well combined. Next, roll out the dough until it is 1/2 cm high and cut out shapes with cookie cutters. Place them on a tray covered with parchment paper and bake in a pre-heated oven at 180ºC for about 15 minutes or till they are golden brown.
2. Banana Pancakes with Almond Flour
Ingredients (6 servings)
- 95 grams of almond flour;
- 120 ml of almond milk;
- 3 eggs;
- 7.5 grams of baking powder;
- 1/3 ripe banana, mashed;
- a pinch of salt;
- 5 ml coconut oil or melted butter, for spreading in the pan.
Mix or blend all the ingredients. Grease a pan with butter or coconut oil and place on medium heat. Pour the batter with a soup ladle and cook from both the sides.