Lately, almond flour has been discussed as an alternative to conventional wheat flour and many other cereal flours. Products made from purely plant-based substances are becoming increasingly important in the modern diet. This includes, among other things, almond flour. For many health conscious people as well as for vegans and vegetarians, almond flour has already become a normal ingredient and a basis for a variety of dishes and dishes.
What is behind almond flour?
Almond flour in high-quality quality can be immediately recognized as flour from a purely visual lynot. Only by its somewhat idiosyncratic light color it differs from the white wheat flour. An exception is brownish flour, in which the almonds are processed with peel.
In the present, the flour from the sweet almonds enjoys a great popularity. This certainly has to do with the fact that the range of recipes with almond flour is constantly increasing. Especially when baking, the almond flour occupies a priority position. In addition, because of its pleasantly nutty aroma, it is still used for the preparation of many other delicacies and treats. Gradually, this flour, which is gluten-free, has replaced the usual wheat flour from the kitchen.
How is the flour extracted from the almonds?
First, the ripe almonds that thrive on the almond tree are picked. After harvesting the almonds belonging to the nuts, they are sorted. Depending on the type of use, the almonds are either peeled or allowed to keep their brown, slightly rough shell. For almond flour, it makes sense to remove the peel because it discolors the end result. In addition, the shell is not as easy to grind as the core.
Bitter substances have accumulated in the shell of the almonds. From the taste side, the dark almond flour is more intense and slightly bitter. The light flour, on the other hand, is sweet and mildly nutty. For flour production, sweet almonds are therefore mainly selected.
Due to their taste, sweet and bitter almonds are distinguished. Because of their low sugar content, the sweet almonds taste sweet. There is a lot of fibre in the shell and the core skin of the almonds.
The contents of almond flour:
Almond flour has the following ingredients:
- Calcium, Potassium, Zinc and Magnesium
- Vitamin A and Vitamin B, Vitamin E
- Vitamin B12
- Iron, magnesium
- Folic acid
- Saturated and monotonous and multi-saturated fatty acids, trans fatty acids
make the almonds an excellent, very universal food for cold and hot food. If you like to nibble nuts, sweet almonds with fuse are an enrichment of the menu. For every 100 grams of natural almonds, there are about 577 kilocalories. Due to the relatively high protein content, the fruits contribute very quickly to saturation. 100 grams of white flour from wheat can already be replaced by half, about 50 grams of almond flour.
A first-class almond flour cannot be compared with the fine ground almond compounds for baking recipes. The ground almonds have a much lower concentration of fiber and protein. On the other hand, the fat and carbohydrate content is higher than that of almond flour.
Flour from almonds should not be confused with ground almonds, as they are much higher in calories. In ground almonds, the fat content is five times higher than in flour.
Other nutritional information for almond flour:
- Protein content is between 40 and 50 percent
- Carbohydrates in the almond core less than 5 percent
What types of almond flours are there?
Since there was only one variety of almond flour only recently, several variants are now offered on the market. Depending on the degree of processing of the almonds, you can choose between:
- ground unpeeled almonds
- ground peeled almonds
- ground and pre-pressed almonds (partially oiled or de-oiled flour)
If the almonds are mechanically pressed after the grinding process, they are declared as partial oil. By the pressing process, a certain percentage of oil, the almond oil, is extracted from the almond mass. If non-peeled almonds are processed as starting products, these flours still contain their complete nutrients. You can see this by the fact that the flour has a brown color. Blanched or peeled almonds no longer have a shell. The nutrients would therefore have to be missing. This is not the case, however, because the shell is removed so gently that the nutrients stuck in the core are preserved. Both types of flour are therefore full-fledged.
It is important for consumers that ground almonds can be further processed with or without skin. If the core skin is still present, you will notice that it is palpable in the flour. With previously blanched almonds, the skins are missing and the flour is much lighter.
Healthy almond flours, which meet certain quality criteria, are considered to be of particularly high quality.
- High-quality almond flours have a fat content not less than 54. Now you already know that you can buy oily and oil-free or de-oiled almond flour.
- De-oiled almond flour is characterized by an oil and fat content that is as low as possible. If you want to use almond flour for a low-fat and low-carb diet, then the de-oiled version is advisable. De-oiled flour from almonds has only a fat content of 10 to 16 grams per 100 grams.
- For health, partially oiled flour is cheaper. Divided oiled almond flour has not been so extremely pressed, so a certain percentage of almond oil still occurs. Partially de-oiled almond flour is very similar to a common wheat flour. They recognize it by its marzipan-like fragrance. Such almond flours are excellent for individual baked goods because of their suppleness.
De-oiled almond flours are actually by-products that are left behind after the extraction of almond oil. This is the press cake, which is then very finely ground and dried. Almond flour thus achieves a higher degree of drying and a finer consistency than ground almonds. Since the fat content is extremely low, almond flour can be used for baking without any problems.
There are also differences between the energy content or the calorific value. A de-oiled almond flour has only about 269 kilocalories left. In ground almonds it is almost twice the energy content of about 605 kilocalories.
Unoiled flour from almonds is often referred to as almond semolina because of its consistency. Almond semolina is not quite as coarse as ground almonds. Almond semolina is not available as “divided oil” and it has a significant proportion of fats as almond flour.
The nutrients varying according to the processing stages between de-oiled flour and only ground sweet almonds can be seen at the following overview:
- Protein de-oiled flour about 37 grams – ground almonds about 22 grams
- Carbohydrates de-oiled flour about 5 grams – ground almonds about 6 grams
- Fat roughly de-oiled flour 11 grams – ground almonds about 8 grams
The data refer to a quantity of 100 grams.
What are the advantages of flour from the almonds?
The importance of almond flour for local cuisine is steadily increasing. On the one hand, consumers who want to eat calorie-conscious lyre use this basic ingredient. On the other hand, almond flour is one of the “allowed” alternatives to cereal flours for people with diseases such as metabolic disorders or intolerances. If you suffer from being overweight and want to eat a diet to lose weight, you are also on the safe side with the almond flours.
Almond flour is:
- gluten free (glue white)
- poor in calories
- almost free of sugar
- rich in valuable trace elements and minerals
- rich in protein (protein)
- highly saturating
- rich in vitamins
- versatile use
Almond flour is therefore valued from both a nutritional and medical point of view as a better choice over white and cereal flours.
You should still know about almond flour that it does not have a binder, the so-called adhesive white. It is gluten-free and requires the addition of an additional binder in the production of teigen.
What is almond flour used for?
Basically, the following applies: Almond flour can replace any flour. If dough is baked without yeast, you can even add 100 percent almond flour. To replace all wheat flour with almond flour, a binder is required. Experienced low carber or almond flour recyclers use protein powder.
Almond flour fits:
- sweet or savoury dough (pizza, yeast, cake, bread dough)
- Ingredient for various desserts and stollen
- for sauces, pies, as breadcrumbs
- for smoothies
Almond flours are superficial when baking. It has the property of binding more water than a flour from wheat.
Therefore, it is important that you add about 10 to 15 percent of the liquid through eggs, yoghurt, quark or milk. In the case of ground almonds, this principle is reversed. Due to the increase in fat, less fluid can be absorbed. So you should be more economical with water or milk here. This is also reflected in the fact that baked goods with ground almonds taste different and are different in terms of consistency.
Depending on the type of production, the baking behaviour of the almond flour varies. Dry baked goods are excellent with de-oiled, nutritious flour. For juicy baking products, unoiled flour is recommended.
What is the significance of flour from almonds for the followers of low carb or high fat?
Almond flour is irreplaceable for a sugar-reduced or almost sugar-free diet. Like all other flours that do not belong to the white flours, this food can be baked primarily compared to conventional rye, wholegrain or spelt flours. By removing the oil from the almonds, flour achieves increased liability and a reduction in calorie content. However, you should make sure that almond flour is not to be confused with ground almonds.
What effects does almond flour have on health and well-being?
- The high value for the health of almond flour is undisputed. The increase in the consumption of almond flour is due to the fact that it gradually completely replaces the high-calorie white flour.
- Almond flour is another nut meal that is gluten-free. It is therefore an optimal nutritional basis for patients suffering from celiac disease.
- The almond flour is low in sugar. For figure-conscious people who are prone to being overweight, it is therefore a welcome basis for preparation for a wide variety of dishes.
- Low-carbohydrate almond flour allows people with conditions such as diabetes a varied, saturating diet.
- Almond flour is a real nutrient bomb. For vegans, it is therefore almost indispensable.
- Almond flour is a first-class protein supplier.
- The variety of minerals contributes to an improvement in the oxygen supply to the organism.
- The almond flour has a lowering effect on blood pressure and stimulates metabolism.
- Almond flour prevents diseases caused by deficiency. Almond flour can inhibit or reduce several health disorders in their intensity.
And what else can almond flour help with?
- Osteoporosis, periodontosis
- Allergic reactions
- Migraines, sleep disorders
- Complaints of the cardiovascular system
- Coronary heart disease
- Disorders of blood formation
- Support of the organism during pregnancy
It is important to know about almond flour:
- Almond flour is characterized by an extremely low glycemic index. This has the advantage that the blood sugar level rises slowly and slowly decreases. This has a positive effect on the release of insulin. Almond flour is therefore indispensable for the low-carb diet change.
- Trace elements such as iron are responsible for the synthesis of hemoglobin. Iron is a component of muscle protein. With flour from almonds, you contribute to ensuring that oxygen transport via the erythrocytes (red blood cells) and the storage of oxygen in the red muscle dye (myoglobin) can be ensured to a sufficient extent.
- People who are struggling with too high blood pressure can easily incorporate almond flour into a healthy diet. The mineral potassium stimulates fat burning and has a lowering effect on blood pressure. Potassium deficiency can cause persistent fatigue. Take potassium over almond flour, preventing inadequate delivery and thus fatigue.
- Mandelmahl supports an optimal supply of magnesium. If the magnesium balance is balanced, it is sleep-promoting and soothing. In case of severe stress, magnesium can be relaxing as an anti-stressor. Magnesium helps to reduce the incidence of chronic migraine attacks as well as to prevent strokes and disturbances of the heart rhythm.
- With many vitamins found in almond oil, you support your well-being and health. Arginine, an amino acid, can reduce the development of vascular diseases such as coronary heart disease.
- For diabetics, almond flour opens up a wealth of possibilities for cooking and eating in a dietary and yet versatile way. With almond flour, insulin levels rise only slowly and minimally. Also craving attacks are absent and the saturation lasts for a long time. Overweight and obesity can be counteracted with almond flour in a tasty prophylactic way.
- With almond flour you do a lot of good to your bones and your teeth. The calcium proves to be an excellent prophylaxis against osteoporosis and allergies. In terms of smooth nerve functions, calcium is also obligatory.
- In particular, darker almond flour is conducive to digestive activity because of the fiber.
- Another tip: If you want to protect your skin from too much UV radiation from the inside, then you should not only use almond oil, but also almond flour.
How do you make flour from almonds yourself?
In view of the sometimes quite high kilo prices, it may be worthwhile to produce the flour itself. If you want to prepare your own almond flour, you should prepare the almonds first. Ideal are pre-germinated almonds that free you from the shell.
With pre-germinated fruits, you have the advantage that their digestibility and digestibility is better than with ungerminated ones. In addition, the soaking fluid removes so-called enzyme inhibitors from the tonsils, which affect the digestive process. Almonds germinate if you soak them for several hours.
It is enough to blanch the fruits. From this you get a very light flour, which has an evenly nutty taste without bitter substances or the like.
Blanching is relatively rapid. They need boiling water in which the almonds are inserted. You can also cook the almonds in water for about three minutes. With your hand, you can peel off the skin after cooling or scrub the skin with a cloth.
Before the almonds are ground, let the fruits dry well. After that, you can grind the fruits. The longer you crush the almonds in the grinding process, the finer the end result becomes, but it is not de-oiled.
For a partially completely de-oiled almond flour you need an oil press. Use this aid to make loose flour from which the oil has been taken. The quality is higher than unoiled, just ground flour.
You can leave the almond skin that envelops the core. It contains many precious nutrients. For low carb or low fat, this variant is perfect, because a de-oiled or partially de-oiled flour from almonds can absorb up to three times more liquid than wheat flour. Ground almonds are “heavier” in contrast to a de-oiled flour. This means that the minimized fat content makes the flour lighter and finer.
If almond flour production is too expensive for you, you can buy finished products. Make sure that the packaging explicitly says “de-oiled”. Then be on the safe side.
Almond flour has a short shelf life. It spoils quickly under unfavourable conditions. Therefore, always prepare only small quantities. In the refrigerator, you can then keep the flour cool for about half a year. At a normal room temperature, the shelf life is shortened. The spoiling of the almond flour also depends on the oil content. The more oily it is, the shorter the period in which it takes on a rancid taste and is no longer usable.
For a small flexible supply, you can freeze the flour and defrost it as needed. The quality remains the same as with fresh flour.
Resumee: Almond flour makes sense in many directions. Whether preventive against diseases, whether simply as a delicious low-calorie ingredient or as an energy dispenser and saline maker for athletes and figure-conscious – the flour is a real all-rounder in the kitchen.