Flour made with almonds is a great low-carb alternative when you’re looking to make keto recipes. When purchasing almond flours, there are two popular types to choose from: blanched and unblanched.
Though both work equally well in most recipes, there are some differences to keep in mind before using them in your keto diet.
Today we will discuss what exactly these terms mean so it will be easy for you to know which suits your needs next time you are making ketogenic recipes.
How does blanched differ from unblanched? Can one be considered superior to the other in terms of keto?
We'll explore all the important questions regarding this ingredient and explain how they relate to a ketogenic diet.
It is made from almonds that have been blanched (i.e., soaked in hot water to remove the skin). The skins are then removed and the almonds are ground into a fine powder.
It is slightly sweeter and more delicate than an almond meal, which is made from unblanched almonds. It has a light ivory color and a fine, moist texture.
It is an excellent low-carb alternative to wheat for those on the keto diet or with gluten sensitivities, as it is naturally gluten-free. It is also a good source of protein, fiber, and healthy fats.
When baking with blanched powder, it is important to note that it absorbs moisture more readily than wheat, so you may need to adjust your recipes. In addition, because it lacks the gluten that helps to bind baked goods together, you may need to use a binding agent such as xanthan gum or psyllium husk powder.
When used correctly, blanched powders can produce light, fluffy cakes, cookies, and bread that are every bit as delicious as their wheat counterparts.
Also known as almond meal, this powder is made from whole almonds with the skin intact. Because the skin contains antioxidants and other nutrients, it is slightly more nutritious than the blanched version.
The unblanched type is more coarse and has a slightly nutty flavor. It can be used in a variety of keto-friendly recipes, including bread, cakes, cookies, and even pancakes.
When used to substitute wheat flour, unblanched can help to make recipes lower in carbs and higher in healthy fats.
Additionally, it is a good source of fiber, protein, vitamins, and minerals.
This is an excellent way to add nutrient-rich ingredients into recipes while still remaining within your carb limit for ketosis.
Even though they both originate from the same type of nut, there are some nutritional differences.
How many calories does each one have? What are their macronutrient breakdowns?
Both products' nutritional information can be found in the table below.
|Unblanched Almond Flour/Meal (100 g)
|Blanched Almond Flour (100 g)
Here we can see that unblanched and blanched flour have very similar net carb amounts: 13.7 g and 13.3 g per 100 g of flour, respectively.
The unblanched version has a higher amount of total carbs (27.3 g vs. 20 g), which is offset by its higher fiber content (13.6 g vs. 6.7 g).
Keep in mind that exact amounts may vary depending on the brand. However, this information from the USDA database gives you a good general idea of how blanched and unblanched almond flours compare for keto.
1. The biggest visual difference is color and texture.
2. In terms of nutrition content, unblanched almond flour has double the amount of fiber.
3. For use in recipes, both types of powder can be used in baking, but the different textures will result in different results.
It really depends on what you're making.
When subbing almond for other kinds of flours in recipes, keep in mind that you may not be able to use a 1:1 ratio, and you may need to experiment a bit with modifying amounts of other ingredients in the recipe as well.
So, it may be easier to look for a recipe intended for almond flour rather than trying to use it as a substitute.
Overall, it's up to you to decide which type you prefer. Experiment with both and see what works best for you.
Both types of flour are high in fat and low in carbohydrates, making them both ideal for those on a ketogenic diet.
However, the unblanched version is slightly higher in fiber and antioxidants than its blanched counterpart, making it more nutritious. It also has a more robust flavor that some find preferable.
On the other hand, blanched options have a subtler flavor, lighter color, and more powdery (less grainy) texture. These characteristics may make it better for certain recipes.
Ultimately, the best type of almond flour for a ketogenic diet depends on personal preference.
Both types of flour are keto-friendly. If you're looking for a more neutral-tasting flour, then blanched is a good choice. If you don't mind a stronger almond flavor, then unblanched may be a better option, since you will get more fiber.
In general, both types of flour can be used interchangeably in most recipes with minor adjustments. In the end, it's up to you to decide which type of flour you prefer. Try out both and see which one you like best.