Looking for a healthy alternative to regular peanut butter? Try defatted peanut flour! With only 196 calories per cup, it's a great option for those looking to cut down on calories without sacrificing taste.

Not only is defatted peanut flour a healthier option, it's also loaded with protein and fiber. Each cup contains 56 grams of protein and 28 grams of fiber, making it a great addition to your diet.

In this article, we'll explore the benefits of using peanut flour as a low-carb alternative, provide some delicious recipes, and discuss how to store and use it in baking.

What is peanut flour?

Peanut flour is made by grinding up roasted peanuts into a fine powder. It's commonly used as a low-carb and gluten-free alternative in baking and cooking. There are two types of peanut flour: regular and defatted. Regular peanut flour contains around 12% fat, while defatted peanut flour has had the majority of the fat removed. Defatted peanut flour has a lower calorie count and is a popular option for those on low-fat diets. Peanut flour is a good source of protein, fiber, and healthy fats. It's also high in minerals like magnesium, potassium, and zinc.

Is defatted peanut flour healthy?

Defatted peanut flour is a healthy option because it's low in fat and calories but high in protein and fiber. Each cup contains 56 grams of protein, making it a great option for vegetarians and vegans. It also has a low glycemic index, which means it won't spike your blood sugar levels like some other high-carb foods. Defatted peanut flour is also gluten-free, making it a great option for those with gluten intolerance. For those watching their calorie intake, defatted peanut flour is a great option. With only 196 calories per cup, it's a low-calorie alternative to regular peanut butter.

Peanut flour vs regular peanut butter

While regular peanut butter contains healthy fats, it's also high in calories. One tablespoon of peanut butter contains around 90 calories, while one tablespoon of defatted peanut flour contains only 23 calories. In terms of taste, peanut flour has a much milder flavor than regular peanut butter. It also has a thicker consistency when mixed with liquids, making it a popular ingredient in smoothies and sauces. While peanut flour may not replace regular peanut butter for everyone, it's a great option for those looking to cut down on calories without sacrificing taste.

Peanut flour as a low-carb alternative

Peanut flour is a great option for those on low-carb diets. One cup of peanut flour contains only 14 grams of carbohydrates, making it a popular ingredient in low-carb baking and cooking. Some popular recipes using peanut flour include low-carb pancakes, bread, and muffins. Peanut flour can also be used as a thickening agent in soups and sauces. If you're looking for a low-carb option that's also high in protein and fiber, peanut flour is a great choice.

Recipes using peanut flour

Peanut flour can be used in a variety of recipes, from breakfast to dessert. Some popular recipes include low-carb peanut butter cookies, peanut butter pancakes, and gluten-free bread. Another popular use for peanut flour is as a protein powder replacement in smoothies. Try adding it to your favorite smoothie recipe for an extra protein boost. Whether you're looking for low-carb recipes or gluten-free options, peanut flour is a versatile ingredient that can be used in a variety of dishes.

How to store peanut flour

To preserve the quality of peanut flour, it's important to store it properly. You can store peanut flour in an airtight container in a cool, dry place for up to six months. If you live in a humid environment, it's best to store peanut flour in the refrigerator or freezer to prevent it from going rancid. Always check the expiration date on your peanut flour before using it to ensure it's still fresh.

Nutritional benefits of peanut flour

Peanut flour is packed with nutritional benefits. It contains 56 grams of protein and 28 grams of fiber per cup, making it a great option for those looking to increase their protein intake. It's also high in healthy fats like monounsaturated and polyunsaturated fats, which can help lower cholesterol levels and reduce the risk of heart disease. In addition, peanut flour contains vitamins and minerals like magnesium, potassium, and zinc, which are essential for maintaining optimal health.

Allergies and precautions

If you have a peanut allergy, it's important to avoid peanut flour. While defatted peanut flour contains less fat than regular peanut flour, it still contains peanut protein, which can cause an allergic reaction in some people. If you're new to peanut flour, it's best to start with a small amount to see how your body reacts. Some people experience digestive issues like gas and bloating when consuming large amounts of peanut flour. Always consult with a healthcare professional before making significant changes to your diet.

Peanut flour supplements

Peanut flour supplements are available and are often used by athletes and bodybuilders to increase their protein intake. However, it's important to note that supplements are not regulated by the FDA, so it's important to do your research and choose a reputable brand. It's also worth noting that supplements should be used as part of a balanced diet and not as a replacement for whole foods. Always consult with a healthcare professional before starting any new supplement regimen.

Substituting peanut flour in baking

Peanut flour can be used as a substitute for regular flour in baking. However, it's important to note that peanut flour doesn't contain gluten, so it can't be used as a 1-to-1 replacement for regular flour. When substituting peanut flour in baking, try using it in combination with other flours like almond flour or coconut flour. This will help mimic the chewy texture of regular flour and prevent your baked goods from being too dry. Some popular recipes using peanut flour include low-carb bread, muffins, and cookies.