6 Emerging Health Benefits
of Tiger Nuts
Tiger nuts, also known as chufa, yellow nuts edge or earth almonds, are not actually nuts, but rather edible tubers.
They’re the size of a chickpea but wrinkly with a chewy texture
and sweet nutty flavor similar to coconut.
Tiger nuts were one of the first plants cultivated in Egypt and
traditionally used as both food and medicine.
They’re rich in a variety of nutrients and have been linked to
several health benefits — ranging from better digestion to a reduced risk of
heart disease.
Here are 6 emerging health benefits of tiger nuts.
Tiger nuts contain a variety of nutrients and beneficial plant
compounds.
Their specific nutrient content depends on the type. There are
three main varieties of tiger nuts: black, brown and yellow.
On average, one ounce (28 grams) provides (1):
- Calories: 103–121
- Fiber: 2–7 grams
- Carbs: 9 grams
- Protein: 1 gram
- Fat: 7–9 grams
- Vitamin E: 278% of the daily value (DV)
- Iron: 13–40% of the DV
- Phosphorus: 9–11% of the DV
- Vitamin C: 2–8% of the DV
- Magnesium: 7% of the DV
- Zinc: 5–7% of the DV
- Potassium: 3–5% of the DV
- Calcium: 1% of the DV
Tiger nuts are also a rich source of antioxidants, which are
beneficial compounds that protect your body against aging and diseases like cancer and heart disease.
Research shows that germinating tiger nuts prior to eating them
increases their antioxidant content.
That said, tiger nuts also contain anti nutrients, such as phytates, oxalates,
saponins and tannins, which can reduce nutrient absorption in your gut.
Germinating or roasting the tubers prior to eating reduces their
anti nutrient levels, making it easier for your body to absorb and use the many
nutrients they contain.
SUMMARY Tiger nuts are tubers rich in
fiber, vitamins, minerals and other beneficial plant compounds. Germinating or
roasting tiger nuts prior to eating them can boost their antioxidant levels and
improve your body’s ability to absorb its nutrients.
2. May Improve Digestion
Tiger nuts may promote a healthy digestion in various ways.
For starters, they are high in insoluble fiber, which passes through your gut
without being digested. Insoluble fiber adds bulk to your stools and helps food
move through your gut easily, reducing the likelihood of constipation.
Tiger nuts are also presumed to contain resistant starch, a type of fiber that can
feed the friendly bacteria in your gut, helping your digestion run smoothly.
Moreover, tiger nuts may contain enzymes, such as catalyses,
lipases and amylases, which help break down foods in your gut, relieving gas,
indigestion and diarrhea.
Keep in mind that the high fiber content of tiger nuts may
initially cause unpleasant gas or bloating. Those interested in trying them
should increase their portions gradually.
SUMMARY Tiger nuts are a good source of
insoluble fiber, which can prevent constipation and help your digestion run
smoothly. Add them to your diet gradually to avoid unpleasant gas or bloating.
3. May Reduce Blood
Sugar Levels
Tiger nuts may help keep your blood sugar levels in check.
Animal studies show that tiger nut extract may help reduce blood
sugar levels. This may, in large part, be due to the high fiber content of the
tubers which may slow down the absorption of sugar in the gut.
Tiger nuts are also rich in the amino acid arginine, which may
increase insulin production and sensitivity, both of which are important for
blood sugar control.
Moreover, test-tube studies show that tiger nut extract may
inhibit the action of carb-digesting enzymes in your gut.
As a result, less sugar may be absorbed from your gut in a way
similar to the action of some blood-sugar-lowering diabetic medications. This
is thought to potentially lower blood sugar levels, though more research in
humans is needed.
SUMMARY Tiger nuts are rich in fiber
and arginine, both of which can contribute to lower blood sugar levels. They
also contain compounds that may reduce how much sugar is absorbed in your gut
after a carb-rich meal.
4. May Improve Heart
Health
Tiger nuts may also be good for the health of your heart.
That’s partly because of the high amount of monounsaturated fats they contain, which give them a fat profile
similar to that of heart-healthy olive oil.
Diets rich in monounsaturated fats are linked to lower levels of
“bad” LDL cholesterol and higher levels of “good” HDL cholesterol. They are
also associated with a lower risk of heart attack, stroke and death from heart
disease.
What’s more, tiger nuts are rich in the amino acid arginine.
Arginine can promote heart health because your body can use it to make nitric oxide, a compound that helps
arteries and veins dilate, hence lowering blood pressure.
Research also links tiger nuts to better blood circulation and a
lower likelihood of blood clots — both of which can reduce your risk of heart
disease.
SUMMARY Tiger nuts are rich in
heart-healthy fats. They may improve vein and artery flexibility and blood
circulation, which may reduce your risk of heart disease.
5. May Boost Your Immune
System and Help Fight Infections
Tiger nuts may contribute to a stronger immune system.
In one test-tube study, tiger nut extracts were tested against
several types of bacteria that can infect humans. The extract was effective
against E. coli,Staphylococcus and Salmonella bacteria.
Another cell study found similar results. The researchers added
that tiger nut extracts might also be effective at fighting
antibiotic-resistant bacterial infections.
However, more studies are needed before strong conclusions can
be drawn.
SUMMARY Tiger nuts may contribute to a
stronger immune system by fighting infections, including those from
antibiotic-resistant bacteria. Yet, more research is needed.
6. May Act as an Aphrodisiac
Tiger nuts have a history of being used to boost libido.
They’re used as aphrodisiacs in Ayurvedic medicine. In addition,
men in Nigeria have used tiger nuts for generations to treat erectile
dysfunction, increase sperm
count and
boost libido.
That said, few studies have investigated these supposed
aphrodisiac properties.
One mouse study showed that tiger nuts helped preserve
testicular weight and sperm production following heavy metal poisoning.
In a rat study, eating large amounts of tiger nuts for 30 days increased
testosterone levels, boosted sexual activity and reduced intromission time
between mating sessions.
However, there are no studies on using tiger nuts as an
aphrodisiac in humans, so more research is needed before any conclusions can be
made.
SUMMARY Tiger nuts are used as a
natural aphrodisiac in some parts of the world. However, human research is
needed to confirm their libido-boosting effects.
How to Add Them to Your
Diet
Tiger nuts are very versatile and can be added to your diet in a
variety of ways.
They can be eaten raw or roasted and tend to be softer and
easier to chew when they have been soaked or boiled in water.
They make for a tasty snack but can also be used as toppings for
a variety of dishes, such as breakfast cereal, smoothies, salads and yogurts.
Additionally, tiger nuts can be mixed in with nuts and dried fruit for an alternative take on
trail mix. They may also be ground and used in bread or other baked goods.
Ground tiger nuts are a great gluten-free
replacement for flour or
binder in veggie burgers.
In Spain, tiger nuts are used to make a popular plant milk known
ashorchata de chufa.
They can also be turned into dairy-free yogurts and ice cream.
SUMMARY Tiger nuts can be added to your
diet in many ways. They can be consumed raw or cooked, eaten on their own or
used as part of meals, dairy-free products or baked goods.
How to
Make Tiger Nut Milk
Tiger
nuts (or tigernuts) are tiny tubers that grow underground. They are full of
sweet and nutty flavour and renowned for their milk-ability. In fact, people
all over the world have been using them to make creamy milk for centuries.
They’re our kind of people.
We
think that milking a tiger nut should be on your bucket list, so we’ve created
an easy, step by step recipe for tiger nut milk. Go on, thrill seeker.
If
milking a tiger nut doesn’t get your adrenaline pumping, you can still enjoy
this delicious dairy alternative by buying yourself a carton of our drink . Same kitchen cupboard ingredients,
same great taste, we’ve just done all the work, and the milking, for you.
Recipe
TIGER NUT MILK
(makes approx. 750ml)
2 cups tiger nuts
4 cups filtered water (plus extra for blending)
¼ tsp sea salt
2 tsp vanilla extract, honey or maple syrup for sweetness
cinnamon or nutmeg for spice (optional)
4 cups filtered water (plus extra for blending)
¼ tsp sea salt
2 tsp vanilla extract, honey or maple syrup for sweetness
cinnamon or nutmeg for spice (optional)
Method
1.
Place the tiger nuts in a bowl or a jar with a lid and add the
sea salt.
2.
Pour the water over the tiger nuts, cover, and let them soak in
the fridge for 24-48 hours. The longer they soak, the softer they will be and
the easier they will be to wiz into silkily, smooth milk.
3.
Once soaked, pour the tiger nuts and liquid through a sieve and
rinse well.
4.
Place the tiger nuts in a blender and add two cups of filtered
water, a little at a time. Too much water can dilute the flavour of the tiger
nuts.
5.
If you are adding any flavourings, now’s the time.
6.
Blend on high until smooth and creamy. This usually takes around
three minutes.
7.
Pour through a fine sieve, nut bag, cheese cloth, etc. to
separate the milk from the tiger nut pulp.
8.
Place the tiger nut pulp back in the blender and add another 1-2
cups of water. Blend again for a couple minutes and the strain again. This can
be repeated up to three times. You can combine the milk with the first batch,
or keep your batches separate. The second and third batch won’t be as creamy as
the first.
9.
Once you’ve finished, pour the milk into a glass jar and store
in the fridge for 3-4 days.
Want not waste not? Add the leftover tiger nut pulp into your
smoothies for a sweet and nutty twist
+2348074926468.
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