Almond flour is made from ground almonds that have first been blanched to remove the skins, then finely ground into a powder. This blanching process creates a lighter-colored flour with a milder flavor compared to almond meal, which includes the skins. The grinding process preserves most of the almond’s nutritional value while creating a versatile gluten-free flour alternative.

Almond flour is protein-rich, containing about 6 grams per 2-tablespoon serving, and high in manganese, vitamin E, and heart-healthy monounsaturated fats. It’s low in carbohydrates (only 5 grams per serving) and also contains 3 grams of fiber, making it an excellent choice for low-carb and ketogenic diets. Almond flour may be better for your blood sugar because of its low glycemic index (estimated at 10-15) and also for its high level of magnesium, which plays a crucial role in glucose metabolism and insulin sensitivity.

Additionally, almond flour provides significant amounts of riboflavin (vitamin B2) for energy metabolism, phosphorus for bone health, and healthy fats that help with nutrient absorption. The combination of protein, fiber, and healthy fats helps promote satiety and steady blood sugar levels.

Recipes that call for almond flour will generally have more raising agent than other recipes to account for the weight and density of almond flour. Make sure to keep this in mind when substituting almond flour for other flours in baking recipes.