Recently, tiger nuts, also known as earth almonds or chufa, have become increasingly popular due to their impressive health benefits and versatility in cooking. Despite their name, tiger nuts are not actually nuts but small tubers that grow underground, originating from the Mediterranean region and Africa.
Here are the reasons why tiger nuts should be included in your diet:
Nutrient-rich profile
Tiger nuts are packed with essential nutrients that are beneficial for overall health. They are a great source of:
Fibre: Tiger nuts provide a good amount of dietary fibre, including both soluble and insoluble fibres. These fibres support digestive health by promoting regular bowel movements and helping prevent constipation.
Healthy fats: Tiger nuts contain healthy monounsaturated fats, such as oleic acid, that are good for heart health. These fats can help lower LDL cholesterol levels while increasing HDL cholesterol levels.
Vitamins and minerals: Tiger nuts are rich in vitamins E and C, which are antioxidants that protect cells from oxidative stress. They also contain minerals like magnesium, potassium, and phosphorus, essential for nerve function, muscle health, and maintaining electrolyte balance.
Protein: Despite their small size, tiger nuts are a surprisingly good source of protein, making them a valuable plant-based protein option for vegetarians and vegans.
The below are the health benefits of Tiger nuts:
Including tiger nuts in your diet can provide a multitude of health benefits that contribute to overall well-being:
Heart health: The combination of healthy fats and high fibre found in tiger nuts can aid in maintaining a healthy heart by lowering the risk of cardiovascular diseases, reducing blood pressure, and enhancing blood circulation.
Digestive support: The fibre content in tiger nuts helps promote a well-functioning digestive system, alleviating constipation, and supporting beneficial gut bacteria, which in turn improves nutrient absorption.
Weight management: With their significant levels of fibre and protein, tiger nuts can help you feel full and satisfied, assisting in weight management and curbing overeating tendencies.
Improved blood sugar control: Tiger nuts have a low glycemic index, making them suitable for individuals with diabetes or those seeking to effectively manage blood sugar levels.
Boosted immunity: The vitamins, minerals, and antioxidants present in tiger nuts contribute to a fortified immune system, offering protection against infections and illnesses.
Bone health: The mineral composition of tiger nuts, including magnesium and phosphorus, aids in maintaining strong bones and preventing conditions like osteoporosis.
Culinary uses:
Apart from their health benefits, tiger nuts can be utilized in a variety of culinary creations:
Tiger nut milk: Easily create a nutrient-rich, dairy-free milk alternative by blending soaked tiger nuts with water.
Snacks: Enjoy roasted tiger nuts as a crunchy, nutritious snack by themselves or combined with dried fruits and nuts.
Flour: Utilize tiger nut flour, a gluten-free option made from ground tiger nuts, in baking for added nutrition and a nutty flavor.
Smoothies and desserts: Enhance the taste and nutrition of smoothies, puddings, or desserts by incorporating tiger nut milk or tiger nuts directly into these treats.
Overall, tiger nuts prove to be a nutritional powerhouse offering a host of health benefits ranging from improved heart health and digestive support to weight management and immune system enhancement.
