Almond Flour: The Gluten-Free, Heart-Healthy Flour Alternative

People love almond meal because it’s a gluten-free flour, and it’s also a great choice for anyone on a low-carbohydrate diet. If you’re a following a paleo diet or looking to bake without grains, almond flour is pretty much a must-have in your pantry as well. This flour is made of almonds and only almonds, which are first blanched to remove the skin and then ground up to a very fine consistency.

As we know, almonds nutrition is highly impressive. The awesome thing about almond flour is that it’s simply ground-up almonds so it gives you all of the original almond’s health benefits. One cup of this flour contains about 90 almonds and provides more than 100 percent of the daily requirement for vitamin E. It’s super versatile and can be used in all kinds of baked foods. It packs a potent punch of nutrition, unlike a typical gluten-rich, overly processed flour that does nothing good for your health.

Science has shown that almonds are a natural powerhouse when it comes to heart health, blood sugar management and even some types of cancer. Studies have also found that the almonds that make up its namesake flour are even better than complex carbohydrates when it comes to losing weight and maintaining a slimmer waistline. (1) Let’s check out this amazing flour works as a healthier flour option.


5 Health Benefits of Almond Flour

1. Boosts Heart Health

More than 65 percent of the fat in almond flour is monounsaturated, which is excellent for maintaining healthy cholesterol levels and good overall heart health. Additionally, scientists find that almond consumption can reduce the risk of coronary heart disease by keeping blood vessels healthy.

Study subjects consumed 50 grams of almonds daily for a month, and the results were highly positive for their heart health. Whether you’re eating whole almonds, almond flour or almond meal, this research out of the U.K. shows that eating almonds significantly increases the level of antioxidants in the bloodstream, improves blood flow and reduces blood pressure. All of these health markers are key to a properly functioning heart and can reduce the likelihood of heart disease. (2)

2. Helps Discourage Cancer Formation

Researchers at the University of California conducted a study to evaluate the effect of almonds and almond meal on colon cancer cells. They found that whole almonds and almond fractions reduce aberrant crypt foci in an animal model of colon cancer. Aberrant crypt foci are clusters of abnormal tube-like glands in the lining of the colon and rectum and are some of the earliest colon changes that may lead to colon cancer.

According to the study’s authors, the results suggest that almond consumption can decrease the risk of colon cancer and almonds’ high healthy fat content is related to its anticancer ability. (3) This research shows why almonds are among the best cancer-fighting foods around.

3. Aids in Managing Blood Sugar for Diabetics

A 2006 study published in the Journal of Nutrition found that for healthy individuals, almonds decrease postprandial glycemia (post-meal blood glucose levels), the presence of insulin in the blood and oxidative damage. Researchers gave subjects controlled meals based either around almonds, potatoes, rice or bread. They found that participants’ blood sugar and insulin decreased after eating the almond meal. Antioxidant levels in the blood also increased after the almond meal. (4)

In general, almonds are a smart choice as part of a low glycemic, diabetic diet plan, which can help decrease the incidence of diabetes incidence as well as the risk of coronary heart disease.

4. Encourages Healthy Waistlines

A randomized, 24-week study published in the International Journal of Obesity and Related Metabolic Disorders evaluated the effects of almonds versus complex carbohydrates on 65 adults who were either overweight or obese. Half of the study participants consumed a low-calorie diet plus three ounces of almonds per day. The other half of the group ate a low-calorie diet plus their choice of complex carbohydrates each day. Both groups consumed the exact same amount of calories and protein.

When the study concluded, the almond-eaters showed a 62 percent greater reduction in weight, a 50 percent greater reduction in waist circumference and a 56 percent greater reduction in fat mass compared with the carb-consuming group. Researchers also concluded that their findings suggest that a low-calorie diet including almonds improves health issues (like obesity) associated with metabolic syndrome. (5)

5. Improves Energy Levels

The combination of healthy fats, macronutrients and micronutrients make almond flour an excellent energy booster. Specifically, the flour contains energy creators like riboflavin, manganese and copper. The riboflavin (vitamin B2) in almonds plays an essential role in energy production, red blood cell creation, cellular function, growth and development. (6)

It also contains the trace minerals manganese and copper. These two minerals are crucial co-factors of an enzyme called superoxide dismutase. This key enzyme deactivates free radicals in the mitochondria (power generators within our cells), which ensures that our energy keeps flowing. (7) When you use almond flour as part of a generally healthy recipe, it doesn’t just taste good, but it can provide a steady source of fuel that also won’t make your blood sugar spike


Almond Flour vs. Coconut Flour vs. Wheat Flour

It’s really pretty impossible to say whether almond or coconut flour is healthier or better than the other. It really depends on your needs and goals, but I definitely recommend almond and coconut flour over wheat flour. Almond flour is extremely healthy but has a bit more calories and fat than coconut flour, while having fewer carbs and grams of fiber. The higher calorie and fat content isn’t a bad thing, and this makes it a great choice for those on a low-carb diet, ketogenic diet or higher fat diet.

If your No. 1 priority is a low-carb diet, then almond flour is a perfect choice for you. If you’re not so concerned about carbs, then you can opt for coconut flour, which has slightly more carbs, or you can opt for wheat flour, which has has a much larger amount of carbs than almond and coconut flour. For a quarter-cup serving, a typical almond flour has six grams of carbohydrates while coconut has around 16 grams and all-purpose wheat flour has about 24 grams.

If you’re looking for a gluten-free flour, then you can choose either almond or coconut flour because they’re both completely free of gluten. You definitely don’t want wheat flour, which contains gluten.

Almond flour is an especially good source of vitamin E. It also contains iron, manganese, magnesium, potassium, calcium and other minerals. Coconut flour is good source of iron, manganese, copper and several other minerals. All-purpose wheat flour contains low levels of iron and B vitamins, while a true whole wheat flour is richer in nutrients.

Coconut flour has less overall fat in the form of a saturated fat called lauric acid, which is great for the immune system. Almond flour is high in omega-6 polyunsaturated fatty acids, which can be inflammatory in large amounts.

Wheat flour is lower in fat than almond and coconut flour, but the mix of high carbs and low fat makes wheat flour a poor choice for anyone looking to keep blood sugar levels low. If you’re a diabetic or just generally concerned about maintaining a low glycemic diet, almond or coconut flour are definitely better choices than wheat flour. Almond flour barely has one gram of sugar per serving, while coconut flour has about four grams of sugar and more carbs — so almond flour is the smartest choice for diabetics.

Coconut flour and almond flour both have a significant amount of fiber. Coconut flour mainly contains inulin fiber, which can be hard on some people’s digestive systems since it is a FODMAP, a class of carbohydrates that rapidly ferment in the colon and can produce gas and digestive issues for some people. Meanwhile, almonds are considered a moderate FODMAP, but almond flour contains phytic acid, which is a known gut irritant in large amounts. Wheat flour’s main potential gut irritant is gluten.

When it comes to digestion, you might find you feel better using almond flour rather than coconut flour or vice versa. If you have a really weak digestive system, you might find that all three cause problems. (8)


How to Use and Cook with Almond Flour

You can purchase almond flour at your local grocery store, health store or online. When purchasing almond flour, it should really only contain one ingredient: almonds. When you add almond flour to baked goods, it makes them more moist and adds a great nutty taste. Baked goods made with almond meal tend to be calorie-dense.

Almond flour cookies, almond flour muffins, almond flour bread… the list really goes on and on for what you can do with almond flour. It’s predominantly used in baked goods but can also be used to replace bread crumbs in a healthier take on chicken tenders. It’s also great for coating fish.

Almond flour can typically replace wheat flour in a recipe in a one-to-one ratio. However, if you substitute almond flour for wheat flour, keep in mind that you will likely require additional egg or other binding agent to make the recipe successful. Also, know that your end result will be flatter when you use almond flour rather than wheat.

When you use almond flour in baking, don’t let the texture of your batter alarm you. Almond flour batters are usually thicker than wheat-based flours as well as other gluten-free flours. Resist adding more liquid to the mixture or you’ll likely end up with a final product that won’t bake through. You’ll also waste precious flour.

If you’re making a cake, then almond flour is the best choice for a light texture. However, if your recipe is more forgiving (like brownies or cookies) then it really doesn’t matter if you choose almond meal or flour.

If you think that you can just substitute almond flour for coconut flour or vice versa, you should know that coconut flour sucks up a lot more moisture than almond flour. So when you use coconut flour, the recipe needs more wet ingredients overall to prevent a dry end product. While coconut flour has a more neutral, slightly sweet flavor, almond flour and almond meal taste exactly like what they both are: almonds. This almond flavor can make a tasty and interesting addition to all kinds of recipes.

It’s best to keep almond flour in the refrigerator to preserve freshness between uses.


Almond Flour Recipes

Almond flour is great for making cookies, cakes and other baked goods. It’s also useful in different meals or even coating for things like chicken tenders. One of my favorite ways to use almond flour is in my nutrient-dense Almond Flour Pancakes Recipe.

Other great ways to use almond flour include:

The healthy dessert options go on and on, but you can also use almond flour as the gluten-free flour in main courses, like my Bacon-Crusted Chicken Tenders Recipe.


Almond Flour Nutrition Facts and Origin

An almond is the seed of the fruit that grows on almond trees, a deciduous tree that has fragrant white to pale pink flowers. The seed of the almond fruit is what we refer to as the almond nut, but in botanical terms, it’s actually considered a drupe.

The terms almond flour and almond meal are often used interchangeably. However, the nut’s flour is typically much more finely ground and has a more uniform consistency compared to almond meal.

What is almond meal? Almond meal is pretty much a courser version of almond flour that’s almost always made from almonds with their skins intact, which results in flecks of the almond skins in the meal. Products labeled almond flour are made from blanched almonds, which means that the skins are removed.

A quarter cup (28 grams) of a typical almond flour contains about: (9, 10)

  • 160 calories
  • 6 grams carbohydrates
  • 6 grams protein
  • 14 grams fat
  • 3 grams fiber
  • 13.6 milligrams vitamin E (45.3 percent DV)
  • 65.2 milligrams magnesium (16.3 percent DV)
  • 1.1 milligrams iron (6 percent DV)
  • 57.4 milligrams calcium (6 percent DV)
  • 160.4 milligrams potassium (4.6 percent DV)

Almond flour also contains significant amounts of manganese, riboflavin, phosphorus and copper.


Almond Flour Potential Side Effects

If your body is not used to processing large amounts of fiber, almond flour may lead to an upset and/or bloated stomach. If you’re following a low-FODMAP diet, almond flour contains a moderate amount of FODMAPs so it’s recommended to limit serving sizes.

If you’re allergic to almonds, you should certainly avoid almond meal and flour and any products containing either one. An almond allergy is typically part of a general tree nut allergy, which includes cashews, walnuts, Brazil nuts and others.


Almond Flour Final Thoughts

Almond flour is a healthy as well as versatile baking ingredient. Whether you’re following a paleo diet, low-carb diet, diabetic diet, gluten-free diet or you’re just looking for more nutrition in your flour, almond flour is definitely worth trying. It’s great in cookies, cakes and breads, but it can also be used in place of bread crumbs for fish, chicken and more.

Almond flour isn’t low in calories, but its nutrition profile makes it well worth the caloric intake. Consumed in moderation, almond flour provides you with all of the incredible health benefits of almonds, like boosting hearth health and energy levels while warding off cancer and extra pounds on your waistline. I highly recommend trying almond flour and using it in combination with other nutritious, gluten-free flours like coconut.


A quick note from our founder-

20 Million Americans Have A Thyroid Condition
...And 60% Of Them Don't Even Know It.

DID YOU KNOW – More than 20% of people in the U.S. will develop a harmful thyroid condition during their lifetime and 60% of those with thyroid disease are unaware of their condition?

AND... Women are 5 to 8 times more likely than men to have thyroid problems.

Scary, right? Unfortunately, a long-term, untreated thyroid condition can lead to:

+ Fatigue  + Brain fog  + Weight gain  + Diabetes  + Heart disease
+ High cholesterol  + Depression  + Goiter  + Infertility

The good news is that once you recognize the signs and symptoms you can take the necessary steps to save yourself...

--> Take the Thyroid Quiz now...



Help us create more awareness! Please SHARE this article...



#1 muscle that eliminates joint and back pain, anxiety and looking fat

I bet you can’t guess which muscle in your body is the #1 muscle that eliminates joint and back pain, anxiety and looking fat.

This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.

If this “hidden” most powerful primal muscle is healthy, we are healthy.

Is it…

a) Abs

b) Chest

c) Glutes

d) Hip Flexors

Take the quiz above and see if you got the correct answer!

--> Which muscle makes you look fat?

P.S. Make sure you check out the next page to get to know the 10 simple moves that will bring vitality back into your life!


The #1 "bodyfat-eating" hormone...

weight loss solvedTo begin, I apologize for the dark nature of today's email.

However I promise what you'll discover today will be completely worth it.

Imagine a rotting corpse draped over your body from head to toe...

...suffocating tissue, restricting blood flow, damaging joints and infecting your healthy cells.

Shockingly, that nightmare is a reality for most:

64% of women and 74% of men carry too much body fat according to the National Institutes of Health.

It's choking their organs, assaulting their metabolism and sucking their energy dry.

But here's the worst part:

For most, this bodyfat has become "calorie-resistant":

It's completely unaffected by even the strictest diets... and most intense exercises.

This zombie fat is essentially... "dead tissue".

That's important for those who have 10, 25 or 50 or more pounds to lose...

AND for those who aren't technically overweight, but have what's called "pocket obesity"...

...unsightly patches of fat that cling to specific places, like:

just above your hips, lower belly, where your butt and legs meet... and even arms, neck and face.

However, there's good news:

Obesity researchers have now discovered a "metabolic jumper cable":

It jolts dead bodyfat back to life.

This allows your metabolism to burn it as calories and re-energize your entire body.

First though, here's the #1 reason why bodyfat becomes calorie-resistant:

It lacks blood flow. This has 3 effects:

  1. Not enough oxygen or nutrients reach fat cells, so they become unresponsive..
  2. Released fat can't be sent to other tissues to be burned, so fat cells suck it back in...
  3. 3) Metabolic hormones carrying the "burn calories" message don't reach the fat cell...

All this means one thing:

Your body can't transform into energy, the 135,000+ of calories the average person stores as fat!

You become a metabolic zombie: NO energy to think. NO energy to move. NO energy to motivate.

Update: calorie-resistant bodyfat can be now removed...

The discovery of this "metabolic jumper cable" can now reverse this process:

  • It wakes up un-responsive bodyfat with a powerful calorie-burning hormonal jolt....
  • It pops open fat cells, sucks out the fat, sending it off before its yanked back in...
  • It shuttles fat to your brain, heart, lungs, kidneys - even your bones - to be burned as energy.

Not only do those layers of "zombie fat" start coming off, but your entire body just works better.

Plus, as your whole body burns more calories, those patches of pocket obesity whittle away.

This "metabolic jumper cable" isn't any exercise, machine or pill.

It's a little-known, calorie-burning hormone we all have... just waiting for the right spark to come alive.

It's not thyroid, leptin, ghrelin, insulin, adiponectin, HGH or any other "fat loss" hormone you may know.

And on this next page, you'll find out precisely how to unleash its calorie-burning power:

==> How to Activate Your #1 "Bodyfat-Eating" Hormone...

How to Activate Your #1 "Bodyfat-Eating" Hormone

PS - Studies show that not only can healthy levels of this powerful calorie-burning hormone devour bodyfat and fortify soft muscle, but it can also reduce your risk of diabetes by 53.7%, a heart attack by 83.3% and stroke by 51.4%. Here's more of the scientific proof...


How to Wipe Out Chronic Inflammation (Free Book)

inflammation

In April, 2009, researchers stunned the medical community when they reported chronic inflammation as the root cause of several major diseases.

See, every year 610,000 people in the U.S. die of heart disease. Cancer claims another 584,000...stroke 130,000...Alzheimer's disease nearly 85,000 — and the list goes on.

Truth is, we now know... chronic inflammation is responsible for 7 out of the top 10 leading causes of death in the United States! Hundreds of studies and scientific reviews prove it.

inflammation book

Fortunately, newer research shows you can prevent-even reverse-most major diseases by "turning off" inflammation. And in our new book, we show you how to do just that.

If you or a loved one is suffering from a debilitating condition-and you"re not sure what the culprit is-now's the time to find out...while you can still do something about it!

Get the Free Inflammation Book

--> Grab your FREE copy of this groundbreaking soft cover book today (while supplies still last.)


I Can't Help Showing This Off...

If you haven't heard of Claude Davis yet do yourself a huge favor and watch this video. He's going to be the talk of 2016.

One of the smartest guys I ever had the pleasure of meeting, Claude set-up a unique system that changed his life forever.

I already tried it myself and let me tell... you I was completely blown away... His surprising tactics could make your life easier and give you the peace of mind you deserve.

lost ways

Don't just take my word for it... watch his short video and decide for yourself.

Watch His Short Video…


The 5 Most Dangerous Lies You’ve Been Told About Bread

breads-email-small

Is Bread Really the Staff of Life… or the Stuff of Disease?

For most us, there are few foods more comforting than bread.

Fluffy biscuits, crusty baguettes, flaky croissants… even a simple slice of toast topped with melted butter can taste like heaven.

And that smell… few scents are quite as pleasant as fresh bread baking in the oven.

But there is a lot of confusion as to where bread fits into a healthy diet.

The Bible practically commands followers to eat it: “Give us this day our daily bread…” The government put it at the base of the food pyramid. And for centuries, it has been called “the staff of life.”

Of course, there are some who disagree…

Well-known cardiologist, Dr. William Davis, calls wheat “the perfect chronic poison.”

And for a poison, we sure eat lots of it…

The average American consumes 55 pounds of wheat flour every year, making refined flour the #1 source of calories in the American Diet – a situation that nutrition expert Chris Kresser describes as, “a public health catastrophe.”

So, what is the truth about bread and wheat?

  • Is it the perfect poison… or an essential daily food?
  • Is “gluten-free” bread better for you than regular bread?
  • And can you still eat bread… while maintaining a lean body and optimal health?

The answers to these questions may surprise you!

The 5 dangerous lies about bread…

Be sure to read #5 – the biggest surprise of all!


Do You Know Your Body’s Most Important Weight Loss Secret?

Weight-Loss-Tips

Recently, Doctor of Naturopathy, weight-loss expert and best-selling Amazon author Liz Swann Miller, creator of the Red Smoothie Detox Factor, revealed 2 of the secrets to easy, steady weight loss. Secrets the big food corporations do their best to hide from us.

Secret #1: Enjoy real food. Don’t fall for the lie that you have to deprive yourself to lose weight.

Secret #2: stop eating out. You will automatically eat less without even noticing.

Then start detoxing your body with tasty, nourishing smoothies that are just as easy on your wallet as they are easy to make.

Because a single day of enjoying Liz’ smoothies demonstrated the radical power of her superfood-packed red smoothies to make me feel incredibly good.

Now prepare yourself for one of the biggest weight loss secrets there is. A secret that, when you use it properly, can transform your body and your health.

You probably know most of us eat too much processed food. What you may not know is that it’s full of toxic chemicals and substandard, dirt-cheap ingredients designed to make you eat more…and force you to gain weight.

Here’s how it works.

“That stuff is just a lot of calories your body can’t use,” Liz told me, “Some are poison. And all these foods are stripped of the anti-oxidants and anti-inflammatories that help your body detox. The result? Your body expends huge amounts of calories to eliminate some toxins—the rest, it stores in your fat to protect you. This is why most people are hungry all the time. They’re not getting energy they need.”

“So… what’s going on with me? Why am I losing weight but not going hungry?”

Liz paused, then dropped the bombshell.

Your body is designed to burn fat. You just have to let it.

“What? I thought we were designed to store fat?!?” We were Skyping and I was practically shouting. Then I heard Liz say…

What good is a fat reserve if you can’t burn it?

Mind blown.

Liz continued: “You’re drinking smoothies packed with phytonutrients, anti-oxidants and anti-inflammatories that pull toxins out of you like a tractor beam. Allowing your body to burn those toxin-filled fat stores… and releasing tremendous amounts of stored energy.”

So that’s why I’m losing weight without going hungry.

Watch Liz’ free presentation. It’s packed with revolutionary weight loss information—information that works. Because it’s based on how nature.

Click the button only if you want to wear smaller clothes, breathe easier, move more freely and just plain feel better.

Because when you click here to watch Liz’ life-changing presentation, you’ll learn

  • Which calories help you lose weight…and which ones help you gain it…
  • The “diet” foods…some of them vegetables…that lead to weight gain and diabetes…
  • The “low-fat” foods that can dramatically increase your risk of cancer.
  • And the superfoods that rescue your body from this assault by detoxing you…

Revitalizing your metabolism so you can Shed pounds as well as toxins, renew your body and reset your internal clock by up to 7 years.

For next the week only, Liz is offering the Red Smoothie Detox Factor at 50% off.

Because until now, the Red Smoothie Detox Factor has been available only to Liz’ private clients. But now that she’s perfected it to work for almost everyone, almost every time, Liz is sharing it with rest of us so we can feel better and look better.

So if you’re sick and tired of feeling sick and tired, do yourself a favor.

Get Red Smoothie Detox Factor before the price goes back up.

Because Liz offers a ridiculously good guarantee. You have 60 days to decide you love the Red Smoothie Detox Factor. If you don’t love it—for any reason, or even no reason at all —Liz will refund your money. 100%. No questions asked.

So go watch her presentation and get the Red Smoothie Detox Factor.

---> Watch her presentation

 


Sponsored Health Resources

In the years that I've been working on this website project I've come across some amazing resources by some very special people. I'd like to share them with you here.

NOTE: I update these links often so please check back to see what's new!


1) Everyone knows green smoothies are healthy right? Have you heard of a “red” smoothie? If not, check out this story…

--> "Red" Smoothie Helps Alabama Girl Shed 80lbs!


2) Forget what you've read about 10-day lemonade cleanses, 7-day detoxes with green juices and Gwyneth's gruel. All you need to do, and this is perfect for Saturday or or anytime really, is a simple 1-day cleanse.

--> Get the 1 Day Cleanse (better than 7-day detoxes!)


3) This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.

--> #1 muscle that eliminates joint and back pain, anxiety and looking fat


4) I thought it was virtually impossible for a website to be able to tell me anything even a little bit insightful after only submitting my name and date of birth... I was wrong!

--> Your Birth Date + Name - Free Report


5) Turmeric is amazing. The problem is - It's hard to absorb!

--> The best way to get maximum effects of Turmeric


6) Wonder why your stomach still sticks out even though you're hammering the core exercises every day? It's a common myth that bulging belly is due to weak abdominal muscles.

--> Why Some People LOOK Fat that Aren't


7) Even if you're the most active of athletes, you may still suffer from tight hip flexors due to the amount of time you spend each day planted to a chair.

-->  Unlock Your Hip Flexors


Enjoy! Let me know how these work out for you. And if you run across anything I've missed please let me know.

Rick D.
wisemindhealthybody.com

 

SHARE
Previous articleHeavenly Coconut Lemon Bars
Next article11 Amazing Ways Cannabis Can Prevent Illness
Dr. Josh Axe, DNM, DC, CNS, is a doctor of natural medicine, doctor of chiropractic and clinical nutritionist with a passion to help people get well using food as medicine and operates one of the world's largest natural health websites: www.DrAxe.com. He is the author of the groundbreaking health book Eat Dirt, which uncovers the hidden causes and cures of leaky gut syndrome. Dr. Axe is an expert in digestive health, functional medicine, natural remedies and dietary strategies for healing. He has been featured on many television shows, including the Dr. Oz Show, CBS and NBC, and has his own Eat Dirt program running on select PBS TV stations. Dr. Axe founded one of the largest functional medicine clinics in the world, in Nashville, TN, and has been a physician for many professional athletes. DrAxe.com is one of the most visited websites worldwide for healthy recipes, herbal remedies, nutrition and fitness advice, essential oils, and natural supplements.