Are There Anti-Nutrients in Almond Flour?

anti-nutrients in almond flour

If you’ve been doing your homework (as you should when it comes to your health), you may have come across information about so-called “anti-nutrients” found in almonds and other nuts. If you’re wondering what that means for your health, this article should provide some clarification on the matter.

Anti-Nutrients in Almond Flour and Nuts (And The Easy Ways to Reduce Them!)

Anti-nutrients are compounds found in certain foods that actually reduce your body’s absorption of nutrients.

But how?

The common anti-nutrient present in grains, legumes and nuts is called phytic acid (also known as phytates). Phytic acid has a unique molecular structure that chelates – or grabs onto – minerals (especially iron and zinc). Once phytic acid is bound to these minerals, they become unavailable for use by the body. Certain anti-nutrients also function as “enzyme inhibitors.” These compounds reduce the enzymes we need for proper digestion – including pepsin, amylase and trypsin.

Reducing important minerals in the diet and hampering digestion are not good things when it comes to your health.

But the first thing to consider when it comes to nuts is this: What is the total amount of nuts in our diet… and how does that relate to the typical amount consumed by our ancestors? In other words: Are nuts an occasional snack – a handful or so per day – or are you crunching away by the cupful? Next, if you do enjoy eating nuts, how can you reduce their phytic acid content prior to consumption?

The good news is that you can greatly reduce the phytic acid content of nuts by soaking and dehydrating them before eating. Simply add raw nuts to a bowl and cover with filtered water. Let them soak for about 12 hours, then drain and rinse. Then dehydrate or toast the nuts for a short while at low temperature.

If you use nuts in baking (almond flour, for example), you can eliminate the concerns about anti-nutrients by choosing flour that is “blanched”. Because almost all of the phytic acid is found in the brown skin of almonds, blanched almond flour is naturally very low in anti-nutrients, because the skin is removed after blanching.

Last but not least, it’s important to note that there are some potential health benefits to small to moderate amounts of phytic acid in the diet – including preventing cancer and reducing kidney stones. So you needn’t worry about consuming small, occasional amounts of this compound.

So How Much Almond Flour is In Wellness Bakeries Products?

Here at Wellness Bakeries we take great pride in crafting wholesome, delicious products that are beneficial to your health. We very carefully consider the origin of ALL of our ingredients, how they are grown and processed, and how the finished products will impact blood sugar levels, nutrient status and fatty acid balance.

That said, you might wonder how Wellness Bakeries products rank in terms of nut consumption and the optimal fatty acid balance we’re all trying to achieve.

First of all, we only use blanched almond flour in our products. And while almond flour is the primary ingredient in most of our products, a single serving of any of our baked goods (on average) contains the equivalent of approximately 6 almonds!

anti-nutrients in almond flour cupcakes

Take a look at the nut equivalent of each of our products containing almond flour:

  • 1 Chocolate Bliss Cupcake: One-sixth of an ounce of almonds (4 almonds)
  • 1 Carrot Cake Cupcake: Half an ounce of almonds (12 almonds)
  • 1 Spice Cake Cupcake: Half an ounce of almonds (12 almonds)
  • 1 Vanilla Bean Dream Cupcake: One-quarter ounce of almonds (6 almonds)
  • 1 Sugar Cookie: One-fifth of an ounce of almonds (5 almonds)
  • 1 Ginger Spice Cookie: One-fifth of an ounce of almonds (5 almonds)
  • 1 Chocolate Chip Cookie: One-fifth of an ounce of almonds (5 almonds)
  • 1 Slice Better Bread: One-fifth of an ounce of almonds (5 almonds)

As you can see, one serving of our products equates to about a quarter ounce of almonds (on average). That means you can enjoy Wellness Bakeries products as often as you’d like, while still keeping your healthy nut consumption in a healthy range.

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Comments

    • Kelley says

      Hello Marguerite!
      Thanks for stopping by.

      That is a bit of a “loaded” question. Most people do well with about an ounce of almonds (or other MUFA-rich nut) per day. Ideally, these nuts will be soaked (as noted above).

      Of course, people with nut allergies or digestive issues relating to nuts should not consume nuts. It should also be noted that all nuts are not created equal when it comes to your health and achieving an ideal fatty acid balance in the body.

      Please stay tuned as we will be covering more about almond flour and nuts in the diet.

      Be Well!
      Kelley

  1. Cavyl says

    Hi Kelley,

    This is good to know info. I know about the soaking nuts bit, but I’ve been reading conflicting information as to how long to dehydrate or toast the nuts. In this article you’re saying a “short while.” Would that be a hour, 2 hours? Always enjoy reading your emails. I also have your food cure ebook.

    Thanks.

    • Kelley says

      Hi Cavyl,
      Thanks for your note.

      12 hours soak time is what I noted above – overnight soaking. Then dehydrating time is up to you and based on the kind of dehydrator you have.

      Hope this helps!

      Be Well,
      Kelley

  2. Brenda says

    Thanks for this article! I enjoyed it very much! It feels so good to be able to eat BREAD! And now…to KNOW that it will not hurt me!! WOW! I love the Better Bread! It has changed my life!! I do not feel so left out, now, when my husband eats a sandwich! I CAN HAVE ONE TOO! And KNOW that it is HEALTHY! I have just recently started eating Better Bread. I have lost one pound. Might not be much to some people but it is a LARGE THING for me! I ate BREAD and lowered my blood sugar!! I ate Better Bread and lost weight. The scales have not moved for me in months, no matter what I did. THANK YOU FOR THIS CREATION: BETTER BREAD!!! GOD BLESS & KEEP YOU!! Brenda

    • Kelley says

      Hi Brenda,
      It is such a joy to hear from you and thank you for sharing your progress with us.

      We are so happy and honored that you are enjoying our Better Bread in your healthy lifestyle!

      Wishing you lifelong wellness,
      Kelley

  3. Kelly W says

    To Cavyl,
    I soak and dehydrate raw nuts all the time. I have an Excaliber dehydrator. I like to dehydrate at low temps to preserve the enzymes in my RAW nuts. So I use about 105-110 degrees. I do a lot of nuts at a time. Sometimes it takes 2 days to dehydrate them so they are “crispy” and there is no moisture left inside that could grow mold. I randomly taste test them starting after about 24 hours to see how they’re doing. That’s the only way I know when they’re “done.” Then I store them in tightly sealed jars in the refrigerator. The temperature you dehydrate them at will determine how long it takes. Some people like roasted nuts and use a higher temp. so it will go much faster.

    • Jon Herring says

      Hi Dorothy… Phytates should not be an issue with almond milk, as these compounds are primarily found in the skin of almonds and almond milk is made from nuts that have had the skin removed.

  4. Fay Barker says

    I don’t have a dehydrator so if using my oven, so at what temp should I set my oven and for how long should I roast the soaked ?

    • Suzy Q says

      You can simply put them in a cold oven with the oven light on. The heat from the bulb creates lower humidity and about 90 degrees in the oven. Dry with a paper towel before placing them on a plate in a single layer. Try over night or longer to get desired dryness.

  5. mwa says

    Is there a health benefit to dehydrating the almonds once they are soaked? I soak almonds overnight and then keep them in the freezer. Kids like them that way. Do I need to add the dehydrating step?

    • Theresa says

      the dehydrating step is to get the ‘crunch’ factor. Dehydrating also removes moisture that contributes to mold. Since you keep yours in the freezer, that is not an issue. The low heat is used to retain maximum nutrients and to retain the ‘raw’ state. Above a certain temperature, the nuts would be considered cooked instead of raw. If your kids like them without being dehydrated, there is no reason to change that!

  6. Sandra says

    How many loaves of bread in a package of Better Bread? I am trying to determine the cost of one loaf if I order Better Bread Mix as opposed to making the bread mix myself. Thanks!

    • Kelley says

      Hi Sandra,
      Thanks for stopping by!

      You can see the yield on the package itself. Each package will make 1 large loaf for sandwiches or 2 free form loaves. A trio of Better Bread contains 3 packages.

      Be Well!
      Kelley

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