1 Barnes Jewissh Hospital Plaza

Health, Nutrition

Almond Flour Alternatives: Healthy Substitutes

Are you tired of looking for Almond flour substitutes? In the past few years, gluten and soy-free almond flour substitutes have paved their way into ...

by Samantha Grace

This article was created after thorough research and has been improved with the assistance of AI technology. Furthermore, our dedicated editorial team has meticulously fact-checked and polished its content for accuracy and clarity.

Are you tired of looking for Almond flour substitutes? In the past few years, gluten and soy-free almond flour substitutes have paved their way into the modern kitchen. Most of the low-carb diets and keto recipes rely on almond flour. However, the rising prices of almonds have surged the price of almond flour as well, resulting in a decline in the demand for almond flour in the past years.

But, alternatives to almond flour are easily available in retail stores and supermarkets. There are a handful of options that are easy to blend with cooking recipes for making delicious pastries, baked goods, and battered fried foods.

Some of these Almond flour substitutes may be perfect for your taste. Before that, let us give an overview of Almond flour and how it can be a disadvantage to health in some individuals. 

What Is Almond Flour?

Almond flour is the powdered form of peeled almonds. The peeled almonds are ground into a fine texture. Almonds are low in carbohydrates, gluten-free, and commonly used in homely recipes. It is an excellent source of vitamins, packed with high proteins and fiber.

Alternatives of Almond Flour

Almonds were widely cultivated in the Middle East before they became popular in Europe. Almond flour is the key ingredient in making macaroons, which has become a popular cookie in various parts of the world. 

Despite its popularity, there are some concerns regarding cooking using Almond flour. The disadvantage of using Almond flour is it may not help the baked good rise due to the lack of gluten, which allows the dough to stretch and trap more air. 

Regarding nutrition, almond flour is high in calories and fats. Overeating almond flour can lead to weight gain and other associated diseases. It is high in oxalate which is a major factor for the formation of kidney stones and other digestive health complications. 

4 Best Substitutes For Almond Flour

Some of them may not be suitable for taking almond flour for baking or making any goodies for many reasons such as allergic reactions, health issues, and many others. Instead, there are many alternatives available to substitute almond flour.

Some of the Almond flour alternatives are given below:

1. Coconut flour

Coconut flour is one of the healthiest forms of flour used for baking and frying. It quickly absorbs the moisture. Therefore, it is perfect to make recipes that are dry and crumble. Coconut flour is high in fats, sodium, and sugars.

2. Oat flour

Oat flour can be made by finely grinding the oats in a grinder or a blender. it is low in calories and fat but high in carbohydrates. It is a rich source of fiber that can reduce the risks of diabetes.

3. Wheat flour

Wheat flour is also known as all-purpose flour because it goes with anything. It is higher in carbohydrates than other flour and is free from fats. wheat flour contains gluten so it is not suitable for keto or paleo diets

4. Flaxseed flour 

Flaxseed flour is obtained from flaxseed. It has a nutty flavor and its texture is suitable for baking and cooking as an alternative to almond flour. This may also provide cardiovascular benefits. 

Why Avoid Almond Flour?

There are many health concerns reported due to consumption of almond flour. Mild to severe health complications may arise due to different factors. Some of the reasons to avoid almond flour are given below:

  • It contains oxalate which may lead to the formation of calcium oxalate, a major cause of developing kidney stones. It has also been associated with other digestive problems.
  • Almonds contain large amounts of toxins that can build up in the arteries blocking smooth blood flow and transportation of nutrients and vitamins. 
  • Almonds have digestive enzyme-inhibiting compounds that can hinder the functioning of digestion. This means that almonds can cause bloating and other digestive issues. 
  • Almond flour is high in phytic acid which is harder to digest and may cause gut health issues, tooth decay, and other health issues. 
  • Almonds are high in unsaturated fats containing omega-6 fatty acids which is beneficial when it is taken in small amounts. When it is taken in large amounts it can cause gut dysbiosis, hormone imbalance, and slow metabolism.

Final Words

Almond flour, which is rich in protein and suitable for weight loss diets may not be effective in alleviating complex health ailments. Due to rising health complications due to the availability of toxins and saturated fats in almond flour, it doesn’t make a suitable option to include in diets and baking recipes. 

Overeating almond flour can slow down the metabolism, and increase the chances of cancer, irregular hormone levels, and gut health issues. These health complications may take time to completely alleviate, but it can be prevented by replacing the almond flour with the above-mentioned alternatives. 

Leave a Comment

Copyright ©2024 Higgins Medical.