What Qualifies Tiger Nuts As a Superfood?
High-energy density. Tiger Nuts, like all nuts, have a high concentration of energy. They include an extremely high amount of beneficial fats and protein per unit volume to help your body. Tiger Nuts are a great way to satisfy your hunger and keep your blood sugar stable because they are full of protein.
Why Tiger Nuts Are Being Touted as the Next Superfood? What Are Tiger Nuts?
Tiger Nuts come from a plant. The plant, sometimes known as nut grass or yellow nutsedge, originated in Spain but has now become naturalized in Ghana, Nigeria, and Sierra Leone. Archaeological evidence reveals that this nut has been farmed for thousands of years. It was an essential part of mummifying the Egyptian pharaohs’ embalming.
Tiger Nuts are now abundantly grown throughout Africa and have excellent nutritional value. They can be consumed fresh, semi-dried, or completely dried. Tiger nut oil and Tiger nut milk are two popular nuts. Tiger Nuts were popular in the 1950s and 1960s, but were recently rediscovered for their health benefits. They are now on track to become the next great superfood.
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Tiger Nut Nutritional Profile
Tiger Nuts, despite their small size, pack a significant nutritional punch. The following are some of the nutritional advantages of eating Tiger Nuts:
• A lot of energy. Like all nuts, tiger nuts have a high energy concentration. They include an extremely high amount of beneficial fats and protein per unit volume to help your body. Tiger Nuts, as a protein-rich snack, are an excellent way to satisfy hunger and maintain blood sugar levels.
• Phosphorus. Phosphorus is found in all cells and is a component of the phospholipid cell membrane. For your cells to communicate with one another or complete critical enzymatic reactions, phosphorus must be present.
• Magnesium. Each 100-gram serving of tiger nuts provides your body with up to 17% of its daily magnesium. Your body needs magnesium. Magnesium provides energy, copies DNA, produces new proteins, and communicates between cells. A lack of magnesium can cause high blood pressure, osteoporosis, and type 2 diabetes.
• Fats. Fats are good for you. Not all fats are harmful to your health. Healthy monounsaturated and polyunsaturated fats can help your heart function. Tiger Nuts have a lipid profile similar to olive oil, which means they have good fats to reduce your risk of high cholesterol or heart disease.
• Iron. Iron is a part of hemoglobin, which helps bring oxygen to your cells. Tiger Nuts are high in iron, which is beneficial because many people suffer from minor iron deficiency.
• E vitamin. Vitamin E protects your cells from oxidative damage. Accumulated oxidative damage may increase the risk of cancer, neurological disorders, and other chronic diseases. As a result, getting enough vitamin E may assist your body in remaining healthy and avoiding these illnesses.
• C vitamin. Vitamin C is an essential component of protein metabolism and aids in wound healing. Vitamin C, like vitamin E, serves as an antioxidant, sweeping up reactive oxygen species that might harm cells. Tiger Nuts contain vitamin C, which aids in the absorption of non-heme iron.
Because of their high protein and iron content, Tiger Nuts can be especially useful to vegetarians and vegans. It can be difficult to obtain iron-rich foods without consuming animal products, and Tiger Nuts give a one-two punch of protein, as well as a high level of dietary iron, including the vitamin C your body requires to absorb the iron properly.
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How to Include Tiger Nuts in Your Diet
Tiger Nuts have traditionally been consumed as a milk product (also known as horchata) or in dry form. Tiger Nuts are a fantastic snack since they have a sweet taste without triggering blood sugar spikes, which may be very dangerous for people with diabetes. Additionally, dried Tiger Nuts can be rehydrated in water for a few hours. This softens them and gives them a completely different texture to appreciate.
Tiger Nuts have a distinct flavor. Tiger Nuts are sweet and have a taste similar to chestnuts. However, in terms of texture, they are more akin to hazelnuts. One of the best ways to enjoy these nuts is to add a handful to your favorite smoothie mix, offering natural sweetness and a protein boost.
Meet the Tiger Nut, a superfood that our ancient ancestors loved and that you can now nibble on. Tiger Nuts, despite their name, are essentially little root vegetables. They are well-known for being a good source of resistant starch, a prebiotic fiber that aids in fat-burning and appetite reduction. The Certified Organic peeled Tiger Nuts have a sweet, nutty flavor and no skin, making them soft and easy to eat. They are also GMO-free.
Tiger Nuts: How to Eat Them
- Peeled tiger nuts are a delicious and healthy snack that may be eaten right from the bag. Because the tough outer skin of tiger nuts has been removed, you do not need to soak them overnight. Regardless, they are a chewy delight with a texture comparable to raw coconut. As you chew on these delectable Tiger Nuts, you will notice their nutty and somewhat sweet flavor. If you want a softer texture, soak the tiger nuts for a couple of hours before eating, This step is optional because tiger nuts are already peeled.
- Combine tiger nuts with other nuts and dried fruit to make a unique trail mix, or toss them into oatmeal for an energy and protein boost. They can also be combined to make a sweet and creamy Spanish-style horchata beverage or strained to make non-dairy Tiger Nut milk. You can also produce your own Tiger Nut flour by grinding the nuts in a food processor; the flour can be used to make paleo-friendly and gluten-free baked items like bread, muffins, and pancakes.
Nutrition of Tiger Nuts
Tiger nuts are high in protein, fiber, good fats, and minerals such as potassium, calcium, and iron. Most notably, tiger nuts are known to be a good source of resistant starch, which may aid with blood sugar control, weight loss, and gut health.
What’s the best part?
Take a look at this intriguing research that shows the health benefits of resistant starch:
1) Assist in blood sugar regulation. Tiger nuts may enhance insulin sensitivity due to their highly resistant starch content. A published study looked at the effects of dietary-resistant starch on insulin sensitivity, or the body’s capacity to use the hormone insulin to lower high blood glucose levels. Ten healthy volunteers were given 30 grams of resistant starch each day for four weeks. According to the findings, dietary-resistant starch has the potential to increase insulin sensitivity.
2) Encourage weight loss objectives. Tiger Nuts could be the belly-slimming superfood you’re looking for to help with weight loss. The effect of resistant starch on the diets of overweight and obese men was looked at in a study that was published in the Journal of Nutrition. The guys were given 15-30 grams of resistant starch per day and exhibited significant improvements in insulin sensitivity by the conclusion of the research. Improved insulin sensitivity can lead to faster weight loss.
3) Enhance digestive health. Simply eating a few Tiger Nuts can help your intestines. When it comes to digestive health, resistant starch comes to the rescue once more. Studies were done on the impact of resistant starch on gut bacterial metabolism and gut microbiota. According to research, resistant starch can supply energy to the healthy bacteria in the stomach. The research also implies that interactions between gut microbiota and prebiotics, especially resistant starches, may be capable of preventing or correcting human disorders such as obesity, diabetes, and inflammatory diseases.
Recipe for Tiger Nut Horchata
If you enjoy Mexican horchata, you will enjoy this traditional Spanish-style version just as much, if not more! To create Tiger Nut horchata, first, soak one cup of Tiger Nuts in water for 24 hours. Make a paste from the hydrated Tiger Nuts, adding water as needed. Using a strainer, thoroughly strain the Tiger Nut liquid. Blend in four cups of boiling water until the required consistency is achieved. Add cinnamon to your homemade Tiger Nut Horchata.
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Interesting Fact About Tiger Nuts
Tiger Nuts, also known as chufa nuts or nook-on, was almost 80% of our Paleo predecessors’ diet around two million years ago. Technically, they are not nuts but little root crops. Tiger Nuts are allergy friendly since they are gluten-free, dairy-free, soy-free, egg-free, and even nut-free. It’s unusual to meet someone who is allergic to Tiger Nuts!
Tiger Nuts are either the most flavorful non-nut or the most flavorful actual nut. They are excellent with salads.
Tiger Nuts are organically peeled. Peanuts, tree nuts, soy, and milk products are all packaged in the same facility.
Nutritional Information
30g (1.1 oz.) serving
Calories 135 Calories from Fat 80% DV
- 8g total fat
- 2g Saturated Fat 12%
- 8% \sCholesterol 0mg
- 0% \sSodium 0mg
- 18g total carbohydrate
- 3g Dietary Fiber (6%)
- 13% \sSugars
- 5g \sProtein 1g
- Calcium 1% Vitamin A 0% Vitamin C 1%
- 1% \sIron 4%
Tiger Nuts
Keep in a cool and dry place. There is no requirement for refrigeration.