Tiger nuts: What are they, and are they good for you?
Tiger nuts:
Tiger nuts contain high levels of resistant starch fiber, which can improve digestive health and reduce inflammatory bowel illnesses.From when Tiger Nuts are utilized by human beings?
Humans have been cultivating tiger nuts for centuries. The earliest evidence of their use can be found in Neolithic Egypt, where they are also referred to as earth almonds and chufa nuts. It eventually spread to North Africa and the Iberian Peninsula through cultivation from there. In addition, since the 18th century, the Spanish have been using it to make Horchata, a creamy Spanish drink made with tiger nuts.
Tiger nuts have made a comeback over the past few years, enjoying burgeoning market popularity due to its numerous health benefits.
How do tiger nuts work?
Tiger nuts are neither nuts nor members of the animal kingdom. Tiger nuts are tubers that are similar to sweet potatoes but much smaller. They get their names from the stripes on the tubers'.
These marble-sized tubers have a chewy texture and a flavor that is similar to that of almonds and pecans. They are made from the yellow nutsedge plant (Cyperus esculentus).
Why are Tiger Nuts considered a superfood?
According to Maya Feller, founder of Maya Feller Nutrition and registered dietitian nutritionist, "Tiger nuts are lauded for their high resistant starch fiber content." Safe starch strands are cherished for their prebiotic limit. The Brooklyn-based nutritionist explains that, "These fibers of tiger nuts pass through the GI undigested and, are thought to reduce blood sugar spikes and, aid in satiety."
Feller adds that they are also "a good source of plant-based protein, poly and monounsaturated fats, magnesium, calcium, and vitamins C and E." Furthermore, they're without gluten and sans dairy, making it an incredible choice for those on Vegetarian or Paleo diet.
Also, a 2015 study found that these fiber-rich tubers can lower LDL, or bad cholesterol, to improve cardiovascular health. Additionally, the high antioxidant content of tiger nuts aids in the fight against free radicals, lowering the risk of certain cancers and chronic inflammation. If that isn't enough to make you want to start eating these nutty tubers right away, they also help with digestion and gut health.
How can we eat Tiger nuts?
The cell reinforcement rich superfood can be eaten in various ways. They can be consumed cooked, roasted, soaked, or boiled.
“Tiger nuts are available in a variety of forms, including flour, milk, and additions to granola or tree nut mixes. Feller says, "I like to add one serving of tiger nuts and half a serving of fruit to my morning yogurt."
For those who are lactose intolerant, you can also choose tiger nut milk, tiger nut flour, or tiger nut oil.
For those who want to include this ingredient in their daily diet, there are also a plethora of delicious recipe ideas available online. Tiger nut horchata, carrot and tiger nut breakfast salad, tiger nut flour chocolate chip cookies, and tiger nut brownies (my personal favorite!) are just a few examples.
According to Feller, this is because "they are so high in fiber, one ounce contains about ten grams of fiber." According to the nutritionist, it is essential to keep in mind that "people with GI sensitivities may not be able to tolerate large quantities of tiger nuts."
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