Tiger nuts, which are not nuts at all, are gaining popularity in various kitchens across the country. Known also as chufa nuts, earth almonds, or earthnuts, these tubers have been utilized for centuries, even found in the tombs of ancient Egyptians likely for their consumption in the afterlife. Nowadays, they are garnering attention in the United States for their health benefits.
What are Tiger Nuts?
Tiger nuts are small, bulbous roots that grow underground, nourishing the yellow nutsedge plant (Cyperus esculentus lativum), found primarily in Africa and Spain. Unlike traditional nuts, these tubers bear a closer resemblance to potatoes or yams in structure, although they are about the size of a marble and have distinctive stripes. Registered dietitian Gillian Culbertson highlights their versatility, stating they can be consumed raw, dried, or cooked and possess a sweet, nutty flavor akin to that of almonds. They can be prepared in various ways, including ground into flour, roasted for snacking, or boiled to create milk or juice. They are a key ingredient in the Spanish beverage horchata de chufa, a sweet nut milk.
Nutritional Breakdown
A 1-ounce serving (about 50 raw tubers) of tiger nuts contains approximately:
- 120 calories
- 19 grams of carbohydrates
- 7 grams of fat (mostly heart-healthy monounsaturated)
- 10 grams of fiber
- 1 to 2 grams of protein
- 9 grams of sugar
Health Benefits of Tiger Nuts
Despite limited scientific research on their health benefits, preliminary studies suggest that integrating tiger nuts and their products into the diet could be beneficial in various ways:
- Mineral Richness: Tiger nuts provide essential minerals that enhance bodily functions, including calcium for bone strength, iron for oxygen transport, magnesium for regulating blood sugar and pressure, and potassium for managing fluid levels and blood pressure.
- Vitamin Supply: They are a robust source of vitamins, notably Vitamin C for immune support, Vitamin D for calcium absorption, and Vitamin E as an antioxidant that combats free radicals.
- Antioxidant Activity: Rich in antioxidants, tiger nuts may protect the body against aging and diseases such as cancer and heart disease. Roasted varieties have higher antioxidant levels compared to their raw counterparts.
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Heart Health: The high monounsaturated fat content in tiger nut oil supports healthy cholesterol levels, potentially lowering the risks of heart disease and stroke while also containing beneficial chemical compounds with antibacterial and anti-inflammatory properties.
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Digestive Health: Tiger nuts are abundant in insoluble fiber, which can enhance digestive health by preventing constipation and helping to maintain a feeling of fullness. Their resistant starch also encourages the growth of beneficial gut bacteria.
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Blood Sugar Management: Being high in fiber assists in preventing rapid blood sugar spikes, with the added benefit of arginine, which can stimulate insulin production and improve sensitivity.
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Bone Strength: With a complete amino acid profile similar to that of eggs, tiger nuts provide essential nutrients necessary for the health of bones, muscles, and connective tissues.
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Potential Libido Enhancement: The flavonoid quercetin, which contributes to the yellow color of tiger nuts, may also possess aphrodisiac properties, and research is ongoing to explore its effects on libido.
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Culinary Uses: Tiger nut flour is an excellent gluten-free alternative, delivering superior taste and texture, making it a great option for baked goods and pasta. Tiger nuts and their derivatives are especially beneficial for those adhering to nut-free, gluten-free, or dairy-free diets.
Incorporating tiger nut products into diets offers a flavorful and nourishing addition that could enhance overall wellness.
