5 Benefits of Bariatric-Friendly Almond Flour

September 3, 2024

Carbs—we love them and we hate them, right? But watching the type of carbs you consume is especially important for a successful long-term journey after your bariatric surgery. Is there a way to cut unwanted carbs in baked goods and snacks, whether you buy or make them without losing flavor? Yes, there is. Bariatric-Friendly Almond Flour!

Have you heard of almond flour? Did you know it’s bariatric-friendly? Plus, it has numerous health benefits that you’re going to like. Almond flour is made from ground almonds, a process that includes blanching to remove the skins, grinding, and sifting until a fine flour is produced. It can replace traditional wheat flour in most any recipe.

Not to be confused, almond flour is different from almond meal, which is produced by grinding almonds with the skins left on to make a more coarse flour.

Think about wheat flour. It’s used in so many foods, from breads and pastas to cookies and snacks. Wheat flour is a source of carbs, which are low in fiber and also low in nutrition. Almond flour is higher in calories due to the higher fat content from the almonds but lower in carbs, so it works well in a bariatric lifestyle. Portion size always remains important due to the calories from fat. But there is good news when it comes to feeling full and satisfied. Almonds take longer to digest because they contain protein, fat, and fiber. This combination keeps you full longer, helps you eat less, plus adds to your daily fiber intake. Fiber and fullness…a win-win for your bariatric lifestyle.

Let’s look at the macros found in almond flour.

1/8 cup of almond flour contains:

It’s easy to use almond flour when you’re baking. In most cases, you can simply replace wheat flour with almond flour in any recipe in a one-to-one swap. Be aware that some baked goods made with almond flour may not be as fluffy as those that contain wheat flour. Why is this the case? Without gluten from the wheat, baked goods rise less and are a bit more dense. Also important to note is that almond flour may require more eggs to bind the flour. I tend to replace 1/4 to 1/3 of the flour called for in a recipe with almond flour the first time and see how the recipe performs. Remember, there is a difference in texture between almond flour and almond meal, so be sure and check the recipe to see which is used.

Some easy ways to try almond flour in your bariatric life include:

1. Make pancakes with almond flour instead of wheat flour.
2. Bread fish or shrimp with almond flour instead of breadcrumbs
3. Use almond flour in meatballs instead of breadcrumbs.
4. Try almond flour in banana bread or other quick breads.
5. If you’re wanting that tasty dessert on occasion, make macaroons, which traditionally use almond flour.

The macros are bariatric-friendly, and almond flour is easy to use in recipes. What about all the health and nutrition benefits?

5 Nutrition and Health Benefits of Almond Flour:

1. Almond flour is both wheat- and gluten-free; it's a good choice if you can’t tolerate wheat or gluten.
2. The fiber in almond flour has dual benefits for your body. Fiber acts as a prebiotic, meaning it’s food for the probiotic bacteria in your small intestine, which leads to a healthier digestive system. Of course, fiber is also terrific to prevent the big C, constipation.
3. Almond flour contains the healthier type of fat, mainly monounsaturated from the almonds.
4. Low carb. 1/8 cup = 2.5 grams of carbs versus 10 in wheat flour. This is a very positive benefit as it’s less likely to cause spikes in blood glucose, followed by dips where you feel tired and hungry, also known as hangry. Almond flour provides more even, sustained energy.
5. A nutrition who’s who, almond flour contains:
   • Vitamin E
   • Manganese
   • Magnesium (good for helping with blood glucose control, making almond flour a good choice if you have diabetes.
   • Copper
   • Phosphorous
   • Calcium
   • Iron: 1 mg per 1/4 cup

Here’s what I want you to do this week. If you like to bake and cook, try using almond flour in one of your recipes. There are many different brands of almond flour, and most grocery stores now stock it. If you don’t bake or cook a lot, look and see what items you can find to try with almond flour. Search for items such as almond flour crackers or almond flour baking mix for banana muffins or pizza dough. Read the label closely and look at the ingredient list, as other sources of less healthy carbs might be added.

Almond flour is a bariatric-friendly substitute for wheat flour that supports your new lifestyle with both nutrition and flavor.

Bariatric dietitian Dr. Susan Mitchell is host of the podcast Bariatric Surgery Success. 

ABOUT THE AUTHOR Bariatric dietitian Dr. Susan Mitchell is host of the podcast Bariatric Surgery Success. Selected as one of the Best 35 Dietitian Podcasts, Bariatric Surgery Success was chosen from thousands of podcasts on the web ranked by traffic, social media followers, domain authority, and freshness. With a focus on nutrition before and after bariatric surgery, I help you eat for success while you conquer cravings, emotional eating, and weight regain.

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