The Health Benefits of ….. Ground Almonds
A 1/4-cup serving of almond meal contains 160 to 180 calories, according to MyFitnessPal. If you follow a 2,000-calorie diet, this comprises 8 to 9 percent of the calories you may include in your daily eating plan. Almond meal is rarely consumed by itself — it is most often incorporated into a recipe. Almond meal contains more calories than the same size serving of white flour; a 1/4-cup of white flour has 114 calories. Be sure to adjust your total calories consumed accordingly.
Almond meal is a superior choice for flour if you want to consume more fiber — a 1/4-cup serving provides you with 3 g of fiber; the same portion of white flour contains just 1 g of fiber. Fiber plays a vital role in maintaining your health. It helps trick your body into thinking it’s fuller for longer, which may help you lose weight. It also aids in digestion and decreases your chances of getting hemorrhoids or experiencing constipation. You should consume 30 to 38 g of fiber each day for optimal health.
Protein and Carbohydrates
Your body requires 46 to 56 g of protein each day to build muscles and maintain proper cellular function. A 1/4-cup portion of almond meal provides you with 6 to 7 g, or 10 to 15.2 percent of the amount needed daily. Almond meal provides more protein than white flour — 1/4 cup of white flour has just 3 g.
Almond meal does contain less carbohydrates than white flour, which is useful if you follow a low-carbohydrate diet. One serving of almond meal has 5 to 6 g of carbohydrates, compared to 24 g of carbohydrates per 1/4 cup in white flour. The Institute of Medicine recommends consuming 130 g of carbohydrates each day to meet your energy needs for the day, although you may have different requirements if you are on a low-carb diet.
One 1/4-cup serving almond meal delivers 6 to 8 percent of the daily recommended intake of calcium. Thanks to enriched foods, most Americans are getting the amount of calcium they need in their diets, according to a panel convened in December 2010 by the Institute of Medicine. If you do not get enough calcium, you may develop osteoporosis, a condition that can leave you susceptible to fractured bones. Almond meal also contains 6 percent of the iron you need daily. White flour will provide you with iron, but not calcium.
While using almond meal in recipes in place of white flour may provide some nutritional benefits, it does contain significantly more fat than white flour. A 1/4-cup serving contains 14 to 15 g of fat, accounting for up to 75 percent of the calories, compared to zero g of fat in white flour. MayoClinic.com recommends limiting your fat intake to 20 to 35 percent of the calories in your daily eating plan. Be sure to cut back on fat in your meal plan in other meals when replacing white flour with almond meal so you do not consume too much fat in your diet.