What is the difference between almond flour and blanched almond flour

As you can see, they provide almost the same calorie and macronutrient content. However, almond meal has a slightly higher fiber and mineral content due to the presence of almond skin. The skin also provides almond meal with a higher antioxidant content — namely flavonoids, phenolic acids, and tannins 3. Antioxidants are molecules that help fight the damaging effects of free radicals in your body, which may lead to premature aging and the onset of some chronic and degenerative diseases 4.

Research also suggests that the plant compounds in almond skin may have some antibacterial and antiviral activities and even help protect the oxidation of LDL bad cholesterol, thus helping lower your heart disease risk 3 , 5 , 6 , 7.

Almond meal and flour have virtually the same nutritional profile. However, because almond meal contains almond skin, it has a higher fiber, mineral, and antioxidant content. However, almond meal is usually used as a bread crumb substitute or coating element due to its physical characteristics. In contrast, almond flour is typically preferred for baked goods. In contrast, almond flour works best for sweet ones. Nevertheless, you can make your own almond meal and flour at home, which would enable you to control the grain size.

You can use almond meal and almond flour interchangeably in most recipes. Still, almond meal is typically preferred as a bread crumb substitute or coating element, while almond flour is preferred for baking.

All you need to make almond meal is 1 cup grams of raw, unsalted almonds. Next, simply follow these steps:. To blanch the almonds, add them to boiling water and soak them for a minute. Then, drain and dry them, and remove the skin by pinching them. If you prefer a store-bought almond meal or flour, be sure to check the ingredient list and opt for one with almonds listed as the single ingredient.

You can use almond meal and flour interchangeably. However, almond flour may make a better choice for sweet and delicate recipes, while almond meal works best in savory dishes. However, almond meal is made from unpeeled almonds, while the flour is made from blanched ones. This is an important because if you are trying to make a dense baked good, unblanched almond flour will be your best bet.

Almond flour contains high amounts of phytic acid. This is an antinutrient that naturally occurs in all:. Phytic acid helps protect a seed until it germinates. Some health experts believe this acid is not beneficial for humans and it can cause certain health issues. You can read more about these health issues here. Almond flour has significantly less carbs than the usual wheat flours. With a lower amount of carbs though, comes a higher fat content.

Almonds are a nutrient dense food and naturally contain a lot of fat. So, this means it is possible to consume more calories when eating foods that contain almond flour. In order to combat this, it is important to keep an eye on how many servings of foods with almond flour you eat. Coconut flour has a similar carb content to wheat flours, but less fat than almond flour. It also has fewer calories per ounce when comparing it to almond flour, but almond flour has more vitamins and minerals.

Some of these can sway people to use coconut flour instead of almond flour, especially for those who are gluten, or grain free.

One major drawback with coconut flour is how difficult it can be to bake with. Coconut flour is good at absorbing moisture and this can make your final baking product dry, or crumbly. Overall, both of these almond flours can be a healthy choice when looking to buy a gluten, or grain free baking substitute. If you want your final baking product to look like the one you see in pictures, use blanched almond flour.

You can enjoy them with cheese, a veggie salad and any meat you like. We have our delicious Keto Sponge Cake made with a combination of almond flour and coconut flour that will definitely win your heart.

Both flours are great wheat flour substitutes made from the same product- almonds. So, it is mainly up to you which one you prefer. In the table below we have put the different properties of each one to help you decide which one to use.

Yes, the substitution of the flours can be done in a ratio, meaning for 1 cup of blanched almond flour you need 1 cup of unblanched almond flour. Yes, to substitute wheat flour with blanched almond flour use a ratio. While there are just slight nutritional differences when it comes to blanched vs unblanched almond flour, the biggest difference is in the aesthetic of the baked goods. Both of them are used in many store-bought desserts for keto diet.

If you like a smooth, light-colored pasty, use the blanched almond flour, but if you do not mind the tiny brown flecks of the unblanched almond flour, feel free to use it in your keto dishes! Up next: Almond flour vs coconut flour on keto diet. Pin Can you substitute blanched almond flour with unblanched almond flour? Can you substitute wheat flour with blanched almond flour? About The Author. Stefanija Lekoska Stefanija is a licensed nurse and currently pursuing her degree as a doctor of medicine M.