They’re not nuts, but delicious tubers known as chufas, yellow nutsedge, or earth almonds.
Smaller than chickpeas, they’re wrinkled, chewy, sweet, and nutty in flavor, not unlike coconut.
Traditional Egyptian medicine and cuisine relied on tiger nuts, one of the earliest plants to be domesticated.
Many health benefits, including improved digestion and a lower risk of heart disease, have been linked to the consumption of leafy greens.
- Full of nutrients
Tiger nuts have been shown to have several new health benefits.
Tiger nuts are a rich source of vitamins, minerals, and phytochemicals.
The kind determines the number of various nutrients they contain. Tiger nuts come in three varieties:
1 ounce’s (28 grams) worth of food provides
- caloric intake:143
- Weight in grams of fiber:9
- Weight in grams of carbohydrate: 19
- A gram of protein
- 7 grams of fat
- 1% to 2% of the recommended daily intake of iron (DV)
- The DV for phosphorus is between 5% and 6%.
- Ascorbic acid: 2%–8% of the DV
- Magnesium: 7% of the daily recommended amount
- zinc: 5–7% of the daily value
- Potassium: 3% to 5% of the daily value.
- Vitamin D: 1% of the DV
Antioxidants, which are helpful substances that protect your body from aging and diseases like cancer and heart disease, are also found in tiger nuts.
Tiger nuts’ antioxidant content can be increased by germinating them beforehand It’s worth noting, though, that tiger nuts include an array of anti-nutrients, including oxalates, phytates, saponins, and tannins.
The antinutrient levels in tubers can be reduced by sprouting or roasting them before consuming them, allowing your body to better absorb and utilize the numerous nutrients they contain.
SUMMARY:Tiger nuts are tubers rich in fiber, vitamins, minerals, and other beneficial plant compounds. Germinating or roasting tiger nuts before eating them can boost their antioxidant levels and improve your body’s ability to absorb its nutrients.
- Helps to alleviate bloating and gas.
Tiger nuts may aid with digestion in a variety of ways, including through their high fiber content.
Their high insoluble fiber content, for one, prevents them from passing through your digestive tract undigested. Bulking your stools with insoluble fiber reduces the risk of constipation by facilitating the movement of food through your digestive tract.
Resistant starch, a form of fiber that feeds the good bacteria in your stomach, is also thought to be present in Tiger Nuts, which may help keep your digestion running smoothly.
Tiger nuts may also include digestive enzymes such as catalases and lipases as well as amylases, which help break down food in the digestive tract and alleviate symptoms such as constipation and bloating.
Remember that tiger nuts’ high fiber content can cause gas or bloat at first. It is recommended that those who are interested in trying them do so cautiously.
SUMMARY:Insoluble fiber, such as that found in tiger nuts, can help keep you regular and relieve constipation. Consume them in moderation to avoid uncomfortable gas or bloating.
- In addition, it may help to lower blood sugar levels
In addition, it may help to lower blood sugar levels
Keep your blood sugar levels in check by eating tiger nuts!
Tiger nut extract has been shown to help lower blood sugar levels in animals investigations. Sugar absorption in the gut may be slowed down in significant part by the high fiber content of tubers.
The amino acid arginine, which is abundant in tiger nut protein, may enhance insulin synthesis and sensitivity, both of which are crucial for blood sugar control (8Trusted Source, 9Trusted Source).
Even nevertheless, the amount of arginine employed in the mentioned human study (9 grams) is far larger than the 1 gram of protein found in a single serving of tiger nuts.
Furthermore, tiger nut extract has been shown to suppress the activity of enzymes that break down carbohydrates in the intestines.
As a result, less sugar may be absorbed from your intestines, comparable to the action of several diabetes treatments that lower blood sugar. However, further human studies are required to determine whether this has any effect on lowering blood sugar levels (10Trusted Source).
There are numerous health benefits to tiger nuts, such as their high fiber and arginine content, which can reduce blood sugar. To limit the amount of sugar absorbed after a carb-heavy meal, they also include chemicals.
- Improves cardiovascular health.
Additionally, tiger nuts may be beneficial to your heart health.
Because of their high monounsaturated fat content, they have a fat profile comparable to that of heart-friendly olive oil, which is why they’re considered healthful.
Monounsaturated fat-rich diets have been associated with reduced LDL (bad) cholesterol levels and increased HDL (good) cholesterol levels in the blood. As a result, they have a lower chance of heart disease-related deaths, such as heart attack, stroke, and death.
Tiger nuts have also been linked to improved blood flow and a lower chance of blood clots, which can cut your risk of heart disease.
SYNOPSIS:Tiger nuts are a good source of heart-healthy fats. They may lessen your risk of heart disease by increasing the flexibility of your veins and arteries and the flow of blood through them.
- In addition, it may improve your immune system and aid in the fight against illness.
Foods high in vitamin C may help boost the immune system.
Tiger nut extracts were evaluated in the lab against a variety of human pathogenic microorganisms. E. coli, Staphylococcus, and Salmonella bacteria were all killed by the extract.
The results of a second cell investigation were the same. Antibiotic-resistant bacterial illnesses may also benefit from tiger nut extracts, according to the study.
However, further research is required before conclusive results can be reached.
SUMMARY:Tiger nuts may boost the body’s ability to fight off infections, including those caused by antibiotic-resistant bacteria, by boosting the immune system. Yet additional investigation is required.
- As a sexual enhancer, it can also be used as an analgesic
Libido-increasing tiger nuts have been around for a long time.
Ayurvedic practitioners employ them as aphrodisiacs. Traditional treatments for erectile dysfunction in Nigerian males have included the usage of Tiger Nuts.
Few research has examined the aphrodisiac qualities of this substance, however.
After heavy metal poisoning in mice, tiger nuts preserved testicular weight and sperm production, according to one study (19).
There was an increase in testosterone levels and an increase in sexual activity when rats ate tiger nuts for 30 days. Intromission time between mating sessions was also reduced (20Trusted Source).
More research is needed before any conclusions can be drawn on the use of tiger nuts as an aphrodisiac in humans, however.
SUMMARY:The aphrodisiac properties of tiger nuts have been documented in several regions of the world. But human studies are needed to validate their libido-enhancing properties.
When and how to incorporate them into your diet
Tiger nuts are incredibly adaptable and may be used in a variety of different ways in your diet.
To make them simpler to eat, soak or boil them in water before eating them raw.
In addition to serving as a delicious snack, they may also be added to a wide range of dishes, including breakfast cereal, smoothies, salads, and yogurt.
You may also add tiger nuts to your favorite trail mix in place of certain other nuts and dried fruit. They can also be ground and used in bread and other baked goods. –> In vegetarian burgers, ground tiger nuts work well as a gluten-free flour substitute or binder.
Horchata de chufa, or tiger nut milk, is a traditional drink in Spain made from tiger nuts. Also, they can be used to make non-dairy yogurts and ice creams
SYNOPSIS:There are numerous methods to incorporate tiger nuts into your diet. There is no limit to how you can eat them, whether they are raw or cooked, as part of a meal or dessert, or as a substitute for dairy.
Even though tiger nuts aren’t nuts, they’re a fascinating complement to any healthy diet.
The nutrients they contain, the ease with which they may be digested, and the potential protection they offer against diseases like diabetes and heart disease make them an excellent food choice.
Doing so gradually is the best way to avoid any potential problems due to the high fiber content of these tubers.