If you’re looking for a gluten-free snack, an alternative to traditional flours and milks, or a fiber-rich food, you should try tiger nuts, also known as earth almonds. This plant, which resembles a weed, actually produces edible tubers that are highly regarded for their health benefits.
Tiger nuts appear as small, rough, marbled tubers. Many liken their texture to that of hazelnuts. Indeed, both nuts are crunchy, sweet, and similar in size. To reap its numerous benefits, tiger nuts can be enjoyed raw, dried, or processed into various ingredients.
Fiber for Better Digestion
Tiger nuts boast approximately 33% dietary fiber, a remarkable ratio compared to other foods!
Fiber is crucial for healthy digestion as it helps regulate intestinal transit and prevents constipation. Additionally, a fiber-rich diet is often linked to a reduced risk of colorectal cancer and improved weight management. Fiber also acts as a prebiotic, nourishing beneficial gut bacteria, thus promoting gut microbiota. In short, it’s a perfect cocktail for digestion.
Tiger Nuts Are a Natural Source of Antioxidants
Antioxidants, which are abundant in tiger nuts, help reduce potential inflammation, bolster the immune system, and enhance skin health. They also play a role in decreasing the risk of degenerative diseases like Alzheimer’s.
Tiger Nuts Regulate Blood Sugar and Assist with Diabetes Management
Tiger nuts have a low glycemic index, which means that they cause a slow and steady increase in blood sugar after consumption. This property may seem trivial to some, but it is highly beneficial for those with diabetes as it helps prevent blood sugar spikes.
Moreover, the fiber in tiger nuts slows down carbohydrate absorption, contributing to improved blood sugar management.
Tiger Nuts Are Perfect for Gluten-Free Diets!
Tiger nuts are gluten-free, making them a valuable food for individuals with gluten intolerance. Unlike grains like wheat, rye, and barley, tiger nuts lack “gliadin” and “glutenin,” the proteins responsible for autoimmune reactions in gluten-sensitive individuals.
Thus, by consuming tiger nut flour or milk, those with gluten intolerance can enjoy its rich fiber, antioxidants, and essential nutrients without the risk of triggering adverse symptoms.
Maintain Bone Health with Tiger Nuts
Tiger nuts are an excellent source of calcium, magnesium, and phosphorus—essential minerals for bone health.
Calcium and magnesium collaborate to maintain strong bones and prevent conditions like osteoporosis. Moreover, magnesium reduces the risk of bone fractures in seniors, helping to avoid dangerous injuries such as hip fractures. Therefore, tiger nuts are particularly beneficial since they contain all three minerals in significant amounts.
Tiger nut milk serves as an excellent alternative to cow’s milk for those looking to increase their calcium and magnesium intake without dairy, particularly in vegan diets.
How to Incorporate Tiger Nuts into Your Diet?
Tiger nuts can be enjoyed raw as a snack, but there are many other ways to incorporate them! They can be transformed into various foods such as milk, flour, or oil, which serve as ingredients in numerous recipes.
- To prepare tiger nut milk, soak tiger nuts in water for 24 hours, then blend them with fresh water until creamy. Strain the mixture to remove solid pieces, add a hint of vanilla or honey for extra flavor, and your tiger nut milk is ready to enjoy…
- Add soaked tiger nuts to smoothies for an added fiber and nutrient boost. Blend soaked tiger nuts with your favorite fruits, tiger nut milk, and a touch of honey or maple syrup for a delicious, healthy smoothie.
- Tiger nut flour can be used in various healthy baked goods. Substitute part of wheat flour with tiger nut flour in your muffin, cookie, or bread recipes to increase the fiber content in your treats.
- You can also create homemade energy bars by mixing chopped tiger nuts with nuts, seeds, honey, and oats.
Tiger nuts are a health powerhouse, rich in fiber, antioxidants, and essential nutrients that help improve digestion, regulate blood sugar, support heart health, and strengthen bones.
GOOD TO KNOW
Tiger nuts are easy to grow yourself! They thrive in a variety of soil conditions and can even flourish in nutrient-poor soils. This resilience makes them a viable crop in areas where other plants might struggle to survive.
