Almond flour is made from ground almonds. It is made by soaking the almonds in boiling water to peel away the skin and then turning them into fine flour by grinding.

Almond flour is rich in nutrients. Almond flour is especially rich in vitamin E, a fat-soluble compound that acts as an antioxidant in your body. It prevents damage from harmful molecules called free radicals, which accelerate aging and increase your risk of heart disease and cancer. In fact, many studies have linked higher vitamin E intake to lower rates of heart disease and Alzheimer's disease.

Magnesium is another nutrient that is abundant in almond flour. It is present in many processes in your body and provides a variety of benefits, including improved blood sugar control, reduced insulin resistance, and reduced blood pressure.

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How Does Almond Flour Affect Blood Sugar?

Foods made from refined wheat are high in carbohydrates, but low in fat and fiber. This can lead to sudden, high increases in blood sugar levels, followed by rapid decreases, which can make you feel tired and hungry. This hunger creates a vicious circle: increasing the appetite for the foods high in sugar and calories.

Conversely, almond flour is low in carbohydrates, but high in healthy fats and fiber. These properties provide almond flour a low glycemic index. This means that it gradually releases sugar into your blood to provide a constant source of energy, not in a sudden manner.

Almond flour contains a fairly good amount of magnesium. 25-38% of people with type 2 diabetes have a magnesium deficiency. Correcting this deficiency through nutrition or supplements can significantly lower blood sugar and improve insulin function.

Magnesium deficiency can be subclinical, meaning that it could not be triggering visible symptoms but affecting the metabolism in the longer run. According to a study [1], 10%–30% of a given population has subclinical magnesium deficiency based on serum magnesium levels <0.80 mmol/L. In fact, the ability of almond flour to improve insulin function may also apply to these people who are not overweight or do not have type-2 diabetes. Healthy people with low or normal magnesium levels may benefit from more efficient blood sugar control. This means that the low glycemic properties and high magnesium content of almonds can help control blood sugar in people with type 2 diabetes or without it.

[1] Perspective: The Case for an Evidence-Based Reference Interval for Serum Magnesium: The Time Has Come