Tiger nuts: nutritional values and uses

Tiger nuts

Tiger nuts are also known as tiger nuts or chifa nuts. You can find out what nutritional values tiger nuts boast, and how you can use them, here.

What actually are tiger nuts?

Tiger nuts are not nuts. Although they taste sweet as nuts, they have nothing in common with real nuts. In fact, tiger nuts are the bulbous roots of North African Cyprus herbs. The bulbous texture of the grass's roots is edible and provides many important nutrients. Due to its high starch and fiber content, the tuber nut keeps you full for a long time. They can be used in a variety of cooking methods and are now invading our local kitchens. In organic markets, health food stores, and well-stocked supermarkets, you can find tiger nut flour.

Tiger nuts are also known as tiger nuts. In Spain, one of the tiger nut growing regions, the tubers are also known as chufa nuts. Tiger nuts were already known and loved in ancient Egypt and the Roman Empire. The tubers, which are approximately the size of a hazelnut, are dried for several months after harvest and can then be eaten directly or used in flour form for baking recipes.

Tiger nuts are very nutritious

The small, beloved tubers are excellent sources of dietary fiber and carbohydrates. With a caloric value of about 450 calories per 100 grams, tiger nuts are not considered a snack food, but they contain fewer calories than nuts. Tiger nut nutrients are primarily healthy, unsaturated fatty acids and minerals. The following nutrients come together in 100 grams of tiger berries:

Vitamin C

Vitamin E

Carbohydrates 40 grams (21 grams of which are sugar)

24 grams of fat (20 grams of which are trans fatty acids)

Fiber 24 grams

Protein 5 grams

Potassium 486 mg

Phosphorus 219 milligrams

Calcium 100 mg

Magnesium 94 mg

Sodium 34 milligrams

Iron 4 milligrams

What are tiger nuts used for?

Botanically, tiger fruits have nothing in common with true nuts, but the name of the small tubers is not accidental: they are surprisingly similar in taste to almonds and hazelnuts. In fact, tiger nuts are popular nut substitutes for people with tree nut allergies due to their similarity in taste to real nuts. Tiger nuts are used to make drinks such as tiger nut milk, and like nuts, they are particularly effective in muesli and yoghurt dishes.

Tiger nuts also play an important role in baking. Tiger nut flour made from lightly roasted and ground tiger nuts can be used to make cakes, biscuits and pastries. Tiger nuts are gluten-free and suitable for people with gluten allergies and people who are allergic to wheat protein.

How healthy are tiger nuts? This is what the research says

Although tiger nuts have long been a well-known and popular vegetable in North Africa and parts of Spain, the nutritional properties of the small tubers have only recently been subject to closer scientific examination. In the meantime, there are a number of study results whose preliminary results indicate that nut-tasting nodules have positive properties.

It can help with digestion

Tiger nuts are particularly rich in indigestible fiber. This natural plant fiber is extremely important for normal, healthy digestion. Since it is not digested, it acts as a stool thickener and makes it easier for stool to pass through the intestines without any symptoms. Indigestible fiber increases the frequency of excretion. Studies have already confirmed this. It is recommended for anyone suffering

From chronic constipation, eat as much insoluble fiber as possible. Tiger nuts can help with this.

Other components of tiger plant, such as resistant starch and catalase or lipase enzymes, support bacteria in the intestinal flora in breaking down food. As a result, digestive problems such as flatulence or diarrhea can be alleviated. In studies, researchers have actually found that resistant starch supports the proliferation of good bacteria in the intestinal biome.

It can lower blood sugar levels

The high fiber content of tiger nuts can have a positive effect on stabilizing blood sugar levels. Fiber can slow the absorption of sugar in the digestive system. The amino acid arginine also appears to be important for blood sugar levels. Protein stimulates the secretion of insulin, which in turn accelerates the removal of sugar from the blood and maintains blood sugar balance. Tiger nuts are rich in arginine. In order to directly affect the blood sugar level, very large amounts of tiger nuts must be consumed. Therefore, walnut nodules should not be accused of having a miraculous effect on blood sugar regulation. Instead, research results support the statement that tiger nuts can have positive effects as part of a balanced diet.

It can support vascular and heart health

The fatty acid profile in tiger nuts is no different from that in olive oil. Tiger nuts are composed of more than 25% fat, including many monounsaturated fatty acids. Like the fatty acids in olive oil, the fatty acids obtained from tiger berries can have a positive effect on blood vessel health. Balanced diets high in monounsaturated fats mean lower levels of bad LDL cholesterol and higher levels of good HDL cholesterol. Low-density lipoprotein cholesterol is responsible for clogged arteries, which can lead to heart attacks and strokes.