Almond flour is not only very nutritious, but it’s also one of the most common grain-free and gluten-free flours.

Let’s go over the benefits of almond flour and how to cook with it.

What Is Almond Flour?

Almond flour is made from finely ground, blanched almonds after the skin is removed. How is this different from almond meal?

Almond meal is typically made from raw, unpeeled almonds and has a coarser texture. Almond flour has a finer texture and lighter color.

Both are gluten-free, Paleo-friendly, and add a rich and nutty flavor.

Almond Flour Nutrition

Almond flour is denser than all-purpose wheat flour, and this also applies to its nutrition profile.

It has more calories, fat, protein, and fiber compared to regular all-purpose flour.

According to Samantha Thoms, M.P.H., R.D., “If you’re looking to avoid gluten or substitute flour for a lower carbohydrate option, it can be a good choice.”

Gram for gram, almond flour has more calories than wheat flour.

And if you’re watching your fat intake, almond flour has significantly more fat than traditional flours.

That doesn’t make it an unhealthy flour choice, though. Despite the higher calorie count, almond flour contains many beneficial nutrients.

What Are the Benefits of Almond Flour?

Why is almond flour healthy?

Thoms explains, “Since almond flour is made from blanched and ground almonds, its nutritional content is similar to that of whole almonds.”

The same goes for the benefits.

1. Almond flour is nutritious

Because it’s made from almonds, this nutritious flour also contains valuable vitamins, minerals, and magnesium.

Magnesium is vital for maintaining a healthy metabolism and plays a key role in bone, cell, and chromosomal structures.

2. Almond flour may help with fullness

Both fiber and protein are known to increase satiety and keep you feeling fuller for longer.

Almond flour boasts much higher fiber and protein compared to regular wheat flour. This may be helpful for whipping up foods that taste good as well as feel more satisfying.

3. Almond flour may help with heart health

Almond flour contains heart-healthy unsaturated fats that may help promote better cholesterol levels.

Specifically, the good fats in almonds may lower LDL (“bad”) cholesterol while raising HDL (“good”) cholesterol.

4. Almond flour is gluten-free

Gluten is a protein present in grains like wheat, barley, and rye. If you have celiac disease or gluten sensitivity, you’ll have an immune reaction to gluten, which can cause inflammation and other digestive issues.

Improving these symptoms means following a gluten-free diet and giving up bread and other baked goods. Gluten-free baking with almond flour can allow you to still enjoy the foods you love.

How to Make Almond Flour at Home

If you purchase whole almonds in bulk, you can make a range of almond-based ingredients, including almond flour, almond meal, almond butter, and almond milk.

To make almond flour, you’ll need blanched almonds and a food processor or high-powered blender (think: Vitamix or Blendtec).

Blanched almonds are almonds without the skin. To remove the skin, simply soak your almonds in cold water overnight.

Then drain and squeeze the almonds till they pop out of the skin. Let your almonds dry overnight as a single layer on a baking tray.

Finally, pop your dried blanched almonds into a food processor or blender.

Be careful about blending too long, or else you’ll end up with almond butter!

• Food processor: Use the pulse setting, 1 to 2 seconds at a time, until you get a fine powder. This can take a few minutes.
• High-powered blender: Blend at the highest setting for 10 to 15 seconds until you get a fine powder.

Tips for Cooking with Almond Flour

You can use almond flour in place of wheat flour in sweet baked goods — pie crusts, cookies, cakes, and breads.

Its coarser cousin, almond meal, can also be used in baked goods but won’t result in the same fine texture.

You can use both almond flour and almond meal as bread crumbs in savory dishes like meatballs, meatloaf, or as a coating on baked fish or chicken.

Sadly, you can’t use almond flour to thicken liquids like soups, but if you want a grain-free flour that can do that, try banana flour.

Almond flour contains more moisture than all-purpose flour, so you can’t replace it in recipes as a 1:1 ratio.

It’s usually blended with other flours due to its high calorie and fat content, and your baked goods may be denser than if you made them with another flour.

If you don’t like this, try reducing the amount of almond flour you mix your flour of choice.

It might take some experimenting before you find almond flour recipes that you like.

But you can find many almond flour recipes on the Internet, such as:

• Pancakes
• Waffles
• Cookies
• Cakes
• Breads
• Cobblers and crisps
• Muffins
• Pie crusts

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Almond milk is a top-selling milk alternative due to the rising popularity of plant-based diets.

Let’s go over almond milk nutrition and the potential benefits (plus drawbacks) of adding almond milk to your diet.

What Is Almond Milk?

To make almond milk, grounded almonds are soaked in water then filtered to remove the fibrous parts.

The result is a smooth liquid that’s naturally sweet and nutty.

Since almond milk is diluted with water, some manufacturers will add thickeners to give it a milky texture.

If you dislike additives, try making almond milk at home by following our homemade almond milk recipe with just two ingredients — almonds and water!

How Healthy Is Almond Milk?

According to Brittany Crump, MPH, RD at Savor Nutrition: “Almond milk can be a good healthy alternative to cow’s milk if you have a dairy allergy or lactose intolerance. I would recommend it if you like the taste and are looking to add a good source of dairy-free calcium.”

Is almond milk healthier than real milk (aka cow’s milk)? Not quite.

Homemade almond milk is not as nutritious as cow’s milk. It hasn’t been fortified and lacks certain vitamins, minerals, and protein.

Storebought almond milk is usually fortified with calcium and vitamins A, D, and E.

Cow’s milk is also fortified with vitamins A and D.

As seen in the table below, both milk types are nutritionally similar, except cow’s milk has more calories, protein, riboflavin, and some minerals (e.g., selenium, magnesium, phosphorus).

So, what is the healthiest milk? It all depends on your needs and preferences.

Cow’s milk is a nutrient-dense food and is typically a top source of calcium and vitamin D.

This fact is true for either type of milk.

But almond milk is the clear winner if you have lactose intolerance, are allergic to dairy, or follow a plant-based diet.

4 Benefits of Almond Milk

1. Almond milk is lower in calories

Almond milk nutrition facts show that it’s just 37 calories a cup compared to 105 calories for low-fat milk.

It’s no wonder that caffeine aficionados replace cow’s milk with almond milk in their daily coffee treat!

While this may seem to be a calorie-saving food swap, it doesn’t mean you can’t overeat elsewhere.

2. Almond milk is high in vitamin E

Almonds are naturally high in vitamin E, an antioxidant that protects you from harmful free radicals from the environment and natural human metabolism.

Just a cup of almond milk can supply almost 50% of your needs for vitamin E!

3. Almond milk is good for certain allergies and sensitivities

After infancy, about 65% of us will have trouble digesting lactose, the main sugar in milk. Almond milk will be easier on your stomach if you belong to that camp.

Plus, people with milk or soy allergies — both very prevalent allergies—can appreciate that almond milk exists.

4. Almond milk works for plant-based diets

Followers of a vegan or vegetarian diet can use almond milk as a one-to-one replacement for cow’s milk in recipes from baked goods to soups, smoothies, and even this really basic almond milk oatmeal.

3 Potential Drawbacks of Almond Milk

1. Almond milk is lower in protein

Says Crump, “Almond milk only contains 1 gram of protein per serving, while cow’s milk has 8 grams of protein per serving.”

Plus, the protein in cow’s milk is “high-quality,” meaning it’s complete (has all 20 amino acids) and has a high biologic value (can efficiently be used by your body).

Protein is vital for forming nearly all your bodily structures, including skin, hair, bone, muscle, blood, etc.

2. Almond milk may contain added sugar and other additives

Storebought almond milk may have added sugar — the stuff we should be cutting down on — to improve its taste.

Certain almond milk varieties may also contain carrageenan, a seaweed extract to make the milk thick and creamy.

While carrageenan has safely been used for many years in food production, people with irritable bowel syndrome may find that it can cause gas and bloat.

Don’t like sneaky additives? Look for unsweetened almond milk, and remember to check the ingredient list before you buy.

3. Almond milk isn’t all that sustainable

While almond milk’s carbon footprint is smaller compared to cow’s milk, growing almonds to meet commercial needs can take a toll on the environment.

It takes 15 gallons of water to grow 16 almonds — just imagine the scale of this problem in drought-prone California, where 80% of the world’s almonds are grown.

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