Almond flour vs all-purpose flour – which one is healthy? Almond flour and all-purpose flour are both common ingredients in baking and cooking, but they aren’t the same thing.

This article compares them in terms of healthiness and nutrition as well as highlights their best uses so you can make an informed decision about which one is right for your diet and lifestyle.

What is Almond Flour?

Almond flour is a gluten-free, grain-free alternative to all-purpose flour. It has a slightly sweet, nutty flavor and is lower in carbs than all-purpose flour. It’s also higher in protein and fiber. However, it’s more expensive than all-purpose flour.

Almond flour is made from blanched almonds that have been ground to a fine powder.

Blanching is done to remove their brown skin. This process can be done with either hot water or steam. To blanch almonds with hot water, simply place them in a bowl of boiling water for a few minutes.

To blanch them with steam, place them on a steaming rack over boiling water for about 10 minutes. After the almond has been peeled, they will need to dry before they can be ground into flour.

The best way to do this is by spreading them out on a sheet pan and placing it in the oven at 110 degrees Celsius for 30 minutes.

See How To Make Almond Flour and Are Almonds Good For You?

What’s The purpose of flour?

All-purpose flour is a type of milled wheat flour that contains a mix of short- and long-chain gluten proteins. It’s milled from hard and soft wheat, making it higher in protein than other types of wheat flour. All-purpose flour can be used to make a variety of baked goods, including bread, pastries, and cookies. While all-purpose flour is a versatile option, it’s not the healthiest choice.

Almond flour nutrition

An ounce (28 grams) of almond flour contains:

  • Calories: 160
  • Carbohydrates: 6 grams
  • Protein: 6 grams
  • Fat: 14 grams
  • Fiber: 3 grams
  • Vitamin E: 13.6 milligrams, or 45.3 percent of the daily requirement
  • Magnesium: 65.2 milligrams, or16.3 percent, of the daily requirement
  • Iron: 1.1 milligrams, 6 percent of the daily requirement
  • Calcium: 57.4 milligrams or 6 percent of the daily requirement
  • Potassium: 160.4, or 4.6 percent of the daily requirement

almond flour in a wooden spoon

Health Benefits of Almond Flour

Almond flour is one of the most popular alternative flours because it’s packed with nutrients, easy to work with, and delicious. Here is why you should love almond flour just as much as we do!

Almond flour is rich in antioxidants

Almonds are a great source of antioxidants such as vitamin E. Antioxidants are important for fighting free radicals and keeping your cells healthy. Free radicals can damage cells and lead to inflammation, which may result in chronic conditions. So it’s important to have plenty of antioxidants in your diet to keep your body healthy.

Promotes cognitive health

Cognitive health refers to the overall well-being of your brain. This includes everything from your ability to remember things to your ability to focus and concentrate. Your cognitive health can be affected by various factors, including your diet, sleep habits, and stress levels.

Almonds are packed with nutrients that promote cognitive health. For example, they contain high levels of vitamin E, which is a powerful antioxidant that protects the brain from damage. Additionally, almonds are a good source of omega-3 fatty acids, which are essential for brain function.

Low in calories

Your body needs a certain number of calories each day in order to maintain its current weight. If you consume more calories than your body needs, you will gain weight, and if you consume fewer calories than your body needs, you will lose weight. Almond flour is a low-calorie flour which makes it a great addition to any weight loss diet.

It’s easy on the digestive system

Almond flour is a great alternative for those with digestive issues who can’t tolerate gluten. It’s also high in fiber, which helps keep things moving along smoothly. And since it’s low in carbohydrates, it’s gentle on your stomach.

Rich in protein

Almond flour is a great source of protein, which is essential for building and repairing tissues, muscles, and organs. It also helps you feel fuller longer and stabilizes blood sugar levels. Additionally, protein is necessary for producing enzymes and hormones, and it plays a role in immune function.

It’s gluten-free

Gluten is a protein found in wheat, rye, and barley. It’s what gives bread its elasticity and chewy texture. For people with celiac disease, gluten can cause serious health problems. But even if you don’t have celiac disease, you may be sensitive to gluten and not even know it.

Symptoms of gluten sensitivity include bloating, abdominal pain, fatigue, headaches, and brain fog. Almond flour is a great alternative to traditional wheat flour.

Almond flour can fight inflammation

Chronic inflammation is a major root cause of many serious diseases, including heart disease, cancer, Alzheimer’s disease, and other degenerative conditions.

Inflammation is your body’s natural response to injury or infection, but when it becomes chronic, it can damage your healthy tissue and lead to a host of health problems. Luckily, there are many simple ways to reduce inflammation naturally.

One such way is by incorporating almond flour into your diet. Almonds are packed with nutrients like vitamin E and magnesium, which have been shown to help reduce inflammation in the body. They’re also a good source of healthy fats that can also help reduce inflammation.

It can lower your stress levels

Almonds are a good source of magnesium, which is known for their ability to reduce stress. A study in the Journal of Orthomolecular Medicine found that magnesium deficiency can lead to anxiety and depression. So, if you’re feeling stressed out, try eating a few almonds. They might just help you relax.

It can help fight cancer

Almonds are rich in a number of nutrients that have been shown to be beneficial in the fight against cancer. For example, they’re a good source of vitamin E, which has been shown to protect cells from damage caused by free radicals. Additionally, almonds contain flavonoids, plant-based compounds that have been shown to reduce the risk of cancer.

white flour in wooden bowl

Effects of all-purpose flour on health

All-purpose flour is the main baking and pastry staple in most households, and it contains some beneficial minerals and benefits. However, it has been shown to pose some negative effects on the body, including:

It can cause inflammation

All-purpose flour is a type of flour that contains gluten. Gluten is a protein that can cause inflammation in the body. When the body is inflamed, it can lead to a variety of health problems, such as joint pain, gastrointestinal issues, and skin problems.

It’s hard on the digestive system

All-purpose flour is one of the most common types of flour used in baking, but it’s also one of the hardest on your digestive system. The gluten in all-purpose flour can cause bloating, gas, and other uncomfortable symptoms in people who are sensitive to it. In addition, all-purpose flour is highly processed and lacks the fiber that helps keep your digestive system functioning properly.

Too much white flour will cause weight gain

White flour is made by removing the bran and germ from wheat grains, leaving only the endosperm. This process strips away fiber, vitamins, and minerals, making the flour less nutritious. White flour can lead to weight gain and obesity when consumed in large amounts. Eating too much white flour has also been linked to an increased risk of type 2 diabetes, cardiovascular disease, and some cancers.

Decreases insulin sensitivity

If you have diabetes or are at risk of developing diabetes, all-purpose flour may not be your friend. That’s because it can decrease insulin sensitivity and glucose tolerance, which can lead to high blood sugar levels. When blood sugar levels are high, it can damage organs, nerves, and blood vessels. It also makes diabetic complications worse. The best way to avoid these risks is by choosing whole grain flour or almond flour.

Inhibits nutrient absorption

The main problem with white flour is that it has been bleached, which strips out nutrients and damages starch. Research from Purdue University found that gluten from white flour interferes with vitamin and mineral absorption and can also damage intestinal cells.

These factors have been linked to a number of health issues, including irritable bowel syndrome (IBS), celiac disease, inflammatory bowel disease, colorectal cancer, and even leaky gut syndrome.

Promotes bad bacterial growth in the gut

Another one of the dangers of all-purpose flour is that it promotes bad bacteria growth in the gut. This can lead to digestive problems and can even make you sick. All-purpose flour is also high in sugar, which can feed the bad bacteria and make them grow even more.

Plus, all-purpose flour is often bleached, which can kill off good bacteria in the gut. So if you’re looking to maintain a healthy gut, it’s best to avoid all-purpose flour.

Contains gluten

While gluten is harmless to most people, those with celiac disease or gluten intolerance can experience serious health problems when they eat foods that contain it.

Can worsen metabolic syndrome

Metabolic syndrome is a collection of conditions that increase your risk of heart disease, stroke, and type 2 diabetes. All-purpose flour can worsen these conditions by raising your blood sugar and insulin levels. If you have metabolic syndrome, you should avoid all-purpose flour.

The alternatives are spelt flour or whole wheat pastry flour, which are both good for the health of your blood vessels and weight control. You might also consider using coconut flour, almond meal, or cassava starch instead because they don’t spike blood sugar levels like regular wheat does.

How to use almond flour in your daily routine


Almond flour pancakes are a delicious and healthy alternative to traditional pancakes. They are high in protein and fiber and low in carbs. Plus, they’re gluten-free and paleo-friendly. To make them, simply combine 1 cup of almond flour, 1/4 teaspoon baking soda, 1/4 teaspoon salt, 2 tablespoons of oil, and 1 cup of water. Mix well and cook on a griddle or frying pan over medium heat.


Who knew that almond flour could be used to make light and fluffy waffles? Simply replace the all-purpose flour in your favorite recipe with almond flour and enjoy a delicious, nutritious breakfast. Top with fresh berries and whipped cream for an extra special treat.

Use it as cake or muffin batter

When used as a cake or muffin batter, it creates a light and fluffy texture that is hard to resist. For a healthier option, you can substitute almond flour for all-purpose flour in your favorite recipe. You’ll be surprised at how delicious your baked goods turn out!

Replace coconut flour with almond flour

There are many benefits to using almond flour instead of coconut flour. For one, almond flour is a healthier option, as it is lower in calories and fat. Additionally, almond flour is higher in protein and fiber, which can help keep you fuller longer. Finally, almond flour has a milder flavor than coconut flour, making it a versatile option for baking and cooking.

Replace plain tortillas with almond-flour tortillas

If you’re looking for a healthier alternative to plain tortillas, try almond-flour tortillas. They’re made with whole wheat flour and almond flour, which makes them a good source of fiber and protein. Plus, they’re low in carbs and calories.

Blend it into a soup or stew (or replace cream cheese!)

Almond flour is a great way to thicken soups and stews without adding extra calories or fat. Plus, it gives soups and stews a lovely nutty flavor. You can also use almond flour to replace cream cheese in recipes. It’s a great way to lighten up a dish while still getting that creamy texture.

Final Thoughts

Almond flour and all-purpose flour are two of the most popular ingredients in baking and cooking, so it’s natural to wonder how they compare and whether one is healthier than the other.

While they are both common in the baking industry, almond flour may be more beneficial than all-purpose flour. It has been shown to boost various aspects of health, including preventing weight and fighting cancer. All-purpose, on the other hand, has been shown to cause harmful effects such as inflammation and increased insulin resistance.

So in case, you’re still wondering which one is best, almond flour is definitely a go-to.

Other Almond Recipes

  1. Almond Flour Cranberry Cookies
  2. Vegan Gluten-Free Almond Cookies
  3. Vegan Gluten Free Orange Almond Cake
  4. Vegan Parmesan Cheese
  5. Strawberry Breakfast Cake

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