Find out what makes almond flour better (or not) than other flours

Almond flour has become popular among those looking for gluten-free or low-carbohydrate alternatives to traditional wheat flour. While it can be a great substitute in many recipes, it’s important to understand its properties and limitations before swapping it with other flours. We are here to help you do just that.

First things first: How is almond flour made?

Almond flour — which is rich in nutrients like protein, healthy fats, and fibre — is made from finely ground almonds. Its nuttiness adds more flavour to baked goods, making it a versatile option for both sweet and savoury recipes. “Almond flour is rich in fibre along with vitamin E, healthy fats, and magnesium that supports brain development. It’s good for bones, strengthening immunity and boosting energy,” Mona Narula, a child nutritionist, stated in an Instagram post.

Narula also shared a recipe to make almond flour

Method

*Soak almonds overnight
*Dry them well
*Peel the skin
*Roast well for 5-7 minutes
*Cool them down and grind them into a fine powder (avoid over-grinding)

So, is it a natural swap for other flours?

One of the most popular benefits of almond flour is its low carbohydrate content (compared to wheat flour). “This makes it a very suitable choice for those who are following low-carbohydrate or ketogenic diets. Furthermore, almond flour is naturally gluten-free, making it a good choice for people with gluten sensitivities or celiac disease,” Dr Sangeeta Tiwari, clinical nutritionist, Artemis Lite, New Friends Colony, Delhi, told indianexpress.com.

According to Dr Tiwari, in recipes that require structure and rise, like bread or cakes, almond flour alone may not give enough structure. “It can be combined with other gluten-free flours like coconut or tapioca to have a better texture and rise,” said Tiwari.

When substituting almond flour for other flours, like all-purpose flour or whole wheat flour, it’s important to consider the differences in texture and moisture absorption. “Almond flour is more dense and moist than traditional flours, which can affect the outcome of baked goods,” shared Tiwari.

For cookies, muffins, and pancakes, almond flour can be a great one-to-one substitute for all-purpose flour (Source: Getty Images/Thinkstock)

However, for recipes like cookies, muffins, and pancakes, almond flour can be a great one-to-one substitute for all-purpose flour. “Its natural moisture content helps in keeping baked goods moist and tender, resulting in a desirable texture,” said Tiwari.

Almond flour can also be used as a coating for meats and vegetables, adding a crunchy texture and nutty flavour when fried or baked. “It’s a healthier alternative to breadcrumbs and gives a delicious twist to traditional recipes,” said Tiwari.

Things to keep in mind

Even though it is versatile, almond flour may not be suitable for people with nut allergies. “In such cases, alternatives like coconut flour or gluten-free oat flour can be used instead,” said Tiwari.

 

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A post shared by Mona Narula | Child Nutritionist | Food Psychologist (@kidzapzoe)

Almond flour can be a natural swap for other flours in many recipes, but understanding its unique properties, your dietary preferences, and other personal factors can help you in making a more informed choice.

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