Here’s a nutty alternative to using white or wheat flour… almond meal/flour. It’s lower in carbohydrates and high in fiber which makes it better for diabetics (won’t spike your blood sugar).

Almonds contain nut phytonutrients and are a good source of fiber, protein, calcium, magnesium, and vitamin E. Nut phytonutrients (plant nutrients) have been shown to help fight free-radical damage,  prevent inflammation, and lower blood cholesterol. That is, nuts can reduce your risk of death from major chronic diseases like cardiovascular disease and type 2 diabetes. See post What’s Your Nut I.Q.?

Bob’s Red Mill Almond Meal/Flour is nothing more than super finely ground whole, blanched sweet almonds. That’s it…. no other additives! But besides being super healthy, nuts are also calorie dense, so almond flour is higher in calories than regular flours. If you want the benefits of the nuts with fewer calories, you can substitute 1/3 of the flour in your favorite healthy muffin or cookie recipe with almond meal/flour.

Compare the nutritional information from a 1/4 cup serving of these different flours:

Almond160 calories; 6 g carbs; 6 g protein; 3 g fiber; 6% DV calcium
Hazelnut180 calories; 5 g carbs; 4 g protein; 3 g fiber; 4% DV calcium
Whole wheat120 calories; 24 g carbs; 4 g protein; 4 g fiber; 0% DV calcium
Multigrain140 calories; 26 g carbs; 5 g protein; 2 g fiber; 0% DV calcium
White120 calories; 25 g carbs; 4 g protein; 1 g fiber; 0% DV calcium

How to Use It

There are several ways to use nut flours:

  • Replace the flour called for in your baking recipes with almond flour.
  • Use in place of bread crumbs in meatballs or meatloaf.
  • Use as a coating for fish and chicken instead of bread crumbs.
  • Use it to make your own almond milk in a pinch. It’s makes a nutrient-dense milk for smoothies, for pouring over your cereal or creaming up your coffee, soups and sauces.

Also try Bob’s Red Mill Hazelnut Meal/Flour which can be used similarly to Almond Meal/Flour. For more shopping, click here.

Karen Owoc

Karen Owoc is a certified Clinical Exercise Physiologist specializing in cardiopulmonary rehabilitation and lifestyle medicine. Her science-based approach to longevity, nutrition, and muscle health has made her the go-to source for health seekers and medical professionals alike. Karen's best-selling book on functional longevity, "Athletes in Aprons: The Nutrition Playbook to Break 100", and her transformative perspective have mended many minds, hearts, and spirits.

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