The plant that produces tiger nuts goes by the scientific name Cyperus esculentus. This plant, also known as nut grass or yellow nutsedge, was originally from Southern Europe but spread naturally to Sierra Leone, Ghana, and Nigeria.
Tiger nuts offer amazing nutritional properties and are now commonly grown in Africa. You may eat them fresh, partially dry, or completely dried. Additionally, the nuts are frequently offered in the forms of tiger nut milk and tiger nut oil. Tiger nuts were temporarily popular in the 1950s and 1960s, but their health benefits weren’t identified again until recently.
According to Medicalnewstoday, the following people are encouraged to eat tiger nuts regularly.
1.Obese individuals.
In our everyday diets, fiber is crucial. It improves digestion, elimination, and lowers the risk of elevated cholesterol (like heart disease).
About 10 grams of fiber are included in one serving of tiger nuts. Additionally supporting weight reduction is the fiber. It prolongs satiety and makes you feel fuller for longer, which reduces cravings.
2. People with high blood sugar.
Tiger nuts assist in keeping your blood sugar levels stable. Tiger nuts include a lot of fiber, which slows down how quickly sugar is absorbed in the gut. Tiger nuts’ high arginine content also helps them produce more insulin, which in turn helps you keep your blood sugar level stable.
3. People with low immunity like HIV patients.
Tiger nuts do assist to strengthen your immunity by fending off some forms of illness.
A well-known experiment has demonstrated the effectiveness of tiger nuts in combating bacteria like E. coli and Staphylococcus bacteria.
4. People with high cholesterol.
85 percent of the fat in tiger nuts is monounsaturated, while 15 percent is polyunsaturated. They lack harmful saturated fats, the type of toxic fat that contributes to heart disease. They are also devoid of cholesterol and trans fats because they are plant based.
What are The Actual Health Benefits Of Tiger Nuts?
What we do know: Tiger nuts are super high in resistant starch fiber, which has been getting a lot of buzz for its weight loss benefits, says Gina Consalvo, RD. Resistant starch passes through the stomach and small intestine without being digested, and may even help you lose weight by reducing blood sugar spikes and keeping you fuller longer than other foods with the same number of calories, she says. It also benefits your gut by acting as a prebiotic, stimulating the growth of good bacteria in the digestive tract.
Since the gut acts as our immune system’s first line of defense, eating foods like tiger nuts that are loaded with resistant starch help our natural protective bacteria,” says Jaclyn London, Ms, RD, CDN. “Since tiger nuts are so loaded with the stuff, you’re essentially set for the day just by consuming one serving.”
One ounce, or about 50 chickpea-sized pieces of plain, raw tiger nuts, contains 120 calories, 10 grams of fiber, 9 grams of naturally occurring sugars, tons of vitamins and minerals such as magnesium and iron, and 7 grams of fat, most of which is oleic acid, a monounsaturated fat that research shows can help reduce appetite and promote weight loss. For some context, a serving of almonds — about 23 nuts — has 163 calories and about a third of the filling fiber of tiger nuts.
Medicinal Values Of Tiger Nut.
In addition to a large number of minerals and vitamins provided by tiger nuts, they are a source of natural energy thanks to its content of starch and sucrose, necessary to carry out the vital functions and promote growth. Their high fibre content, similar to whole grains, nuts and fruits, helps to keep the gut happy, improving constipation symptoms, reduce cholesterol and enhance glycemic control.
Tiger nuts are a good source of vegetable proteins since they contain a large number of essential amino acids. For example, they contain both lysine, that participates in the formation of collagen; and glycine, that is a neurotransmitter.
Oleic acid helps to decrease LDL (bad) cholesterol, increase HDL (good cholesterol) and at the same time, helps to control triglycerides. The most abundant amino acid in tiger nuts is arginine, which is needed in the synthesis of urea.
In addition, tiger nuts also contain a significant amount of polyphenols, which have antioxidant, anti-inflammatory and antihypertensive properties. It has been demonstrated that the consumption of a small daily serving of tiger nuts is beneficial for our health.
Benefits Of Tiger Nuts During Pregnancy And Lactation.
Pregnancy and lactation are processes in which the mother must take special consideration on her nutrition and diet, with the aim of taking care of the health and growth of the baby.
The possible benefits of tiger nuts in pregnancy are given by the varied contribution of essential amino acids, which provide a large number of vegetable origin proteins. Tiger nuts are a natural source of calcium, that helps to build strong and healthy bones and teeth. Finally, tiger nuts provide glycine that contributes to the formation of neurotransmitters and to strengthen cell membranes.
Tiger nuts are ideal to complement a balanced and healthy diet during the gestation process, which can be done for example by introducing horchataas medical studies point it out that it favours the growth of the fetus. The fact that tiger nut milk lacks caffeine, taurine, gas or other stimulating substances, results in a natural energy drink, healthy and refreshing for the mother.
