Here is some fun fact about Almond Flour. Recently, The demand for natural almond flour is growing in developed countries such as the U.S., Germany, the UK, and France, owing to a rise in awareness of its health benefits. Historically, Almond flour has been associated with gluten free diet and/or apt for persons having celiac disease (gluten intolerance). Off late, almond flour has gained popularity among the diabetic communities as well. But why should we care, there are many other flours available and what’s wrong with our staple wheat flour? Almond flour can offer several benefits for individuals with diabetes, as it is a low-carbohydrate and high-fiber alternative to traditional wheat flour. Here are some potential benefits:
Almond Flour is Incredibly Nutritious!
Almond flour is rich in nutrients. Just 28 grams of flour contains:
- Calories: 163
- Fat: 14.2 grams (9 of which are monounsaturated)
- Protein: 6.1 grams
- Carbs: 5.6 grams
- Dietary fiber: 3 grams
- Vitamin E: 35% of the RDI
- Manganese: 31% of the RDI
- Magnesium: 19% of the RDI
- Copper 16% of the RDI
- Phosphorus 13% of the RDI
Low Carbohydrate Content: Almond flour is lower in carbohydrates compared to traditional wheat flour. This can help individuals with diabetes manage their blood sugar levels more effectively, as consuming fewer carbs generally leads to smaller spikes in blood glucose.
High in Fiber: Almond flour is a good source of dietary fiber, which can slow down the digestion and absorption of carbohydrates. This helps in regulating blood sugar levels and promoting better glycemic control.
Healthy Fats: Almond flour contains healthy monounsaturated fats, which have been associated with improved insulin sensitivity. These fats may help stabilize blood sugar levels and reduce the risk of cardiovascular complications, which are often elevated in individuals with diabetes.
Nutrient-Rich: Almond flour is rich in essential nutrients such as vitamin E, magnesium, and antioxidants. These nutrients contribute to overall health and can have positive effects on diabetes management.
Gluten-Free: Almond flour is naturally gluten-free, making it a suitable option for individuals with diabetes who also have celiac disease or gluten sensitivity. Gluten-free diets can sometimes be recommended for people with diabetes to manage other health conditions.
Low Glycemic Index: Foods with a low glycemic index release glucose into the bloodstream more slowly, preventing rapid spikes in blood sugar. Almond flour has a lower glycemic index compared to wheat flour, contributing to better blood sugar control.
Satiety: The combination of healthy fats and fiber in almond flour can contribute to a feeling of fullness or satiety, potentially helping individuals with diabetes manage their weight and make healthier food choices.
Almond flour is particularly rich in vitamin E, a group of fat-soluble compounds that act as antioxidants in your body. They prevent damage from harmful molecules called free radicals, which accelerate aging and increase your risk of heart disease and cancer (source: Free radicals, antioxidants and functional foods: Impact on human health - PMC (nih.gov)
In fact, several studies have linked higher vitamin E intakes to lower rates of heart disease and Alzheimer’s (Dietary Intake of Antioxidants and Risk of Alzheimer Disease | Dementia and Cognitive Impairment | JAMA | JAMA Network).
Magnesium is another nutrient that’s abundant in almond flour. It’s involved in many processes in your body and may provide several benefits, including improved blood sugar control, reduced insulin resistance and lower blood pressure (Magnesium in Prevention and Therapy - PMC (nih.gov))
It’s estimated that between 25–38% of people with type 2 diabetes have a magnesium deficiency, and correcting it through diet or supplements may significantly reduce blood sugar and improve insulin function
In fact, almond flour’s ability to improve insulin function may also apply to people without type 2 diabetes who have either low magnesium levels or normal magnesium levels but are overweight
This could mean that almonds’ low glycemic properties and high magnesium content may help control blood sugar in people with or without type 2 diabetes.
How to include Almond Flour in your diet. Bake it till you make it!
One can make gluten free cakes, cookies or even Halwa (Indian sweet) with almond flour. Almond flour is easy to bake with. In most baking recipes, you can simply replace regular wheat flour with almond flour. The downside of using almond flour over wheat flour is that baked goods tend to be more flat and dense. This is because the gluten in wheat flour helps dough stretch and traps more air, which helps baked goods rise.
Artinci has a delectable range of 100% Almond flour-based cakes and cookies something which has been perfected over an arduous journey of developing our house recipes. The result is a super tasty and sugar free version of almond cakes in form of classic almond cake, berries cake, vanilla and chocolate marble cake and our crown jewel – Terrific truffle cake (available in select cities only).
Moderation is the Key:
It's important to note that while almond flour has these potential benefits, portion control and overall dietary balance are crucial for managing diabetes. Always consult with a healthcare professional or a registered dietitian to tailor dietary recommendations to individual needs and health conditions.