Health Benefits of Tiger Nuts

Tiger Nut

Despite its name, the tiger nut is a tuber, not a nut. A tuber is part of a plant's stem that grows underground. Tubers look like roots but are thicker. Potatoes and Jerusalem artichokes are examples of tubers.

The tiger nut comes from the Cyperus esculentus plant, also known as yellow nutsedge. It has a sweet, almond-like flavor. In ancient Egypt, tiger nuts were a staple food. Today, they are popular in Africa, Europe, and the Mediterranean.

In Spain, tiger nuts are called chufas. They are used to make tiger nut milk, known as horchata de chufa. This cold drink is refreshing and enjoyed during summer months.

Tiger nuts also grow in North and South America. There, they are often used as animal feed. Recently, they have gained popularity in Western health food markets.

You can eat tiger nuts raw or cooked. However, in Western markets, they are mostly sold dried or ground. Common products include tiger nut flour for baking and dried raw tiger nuts for snacking.

Health Benefits

Tiger nuts have been used in traditional medicine for years. However, their health benefits remain largely unstudied by scientists. As research continues, more benefits may be discovered due to their vitamins and minerals.

Allergy Maintenance

Tiger nuts can help manage allergies by replacing common allergens. For example, tiger nut flour is gluten-free and suitable for those with wheat allergies. Tiger nut milk serves as an alternative to lactose-containing cow's milk.

Antibacterial Properties

Initial studies suggest that tiger nut extracts may have antibacterial properties. These extracts show effectiveness against E. coli and Salmonella sp in lab tests. However, further research is needed to confirm these effects on humans.

Constipation Relief

Tiger nuts are high in fiber which aids digestion and relieves constipation.

Some claim that tiger nuts improve male sex drive; however, this remains unproven scientifically. Rat studies indicate that consuming tiger nuts increases sexual behavior and reduces sperm abnormalities in rats.

Nutrition

Tiger nuts provide fatty acids, fiber, vitamins, and minerals.

One ounce of raw tiger nuts contains:

- Calories: 120
- Protein: 2 grams
- Fat: 7 grams
- Carbohydrates: 19 grams
- Fiber: 10 grams
- Sugar: 9 grams

Both raw and ground forms contain vitamins C and B6 along with iron and magnesium.

A quarter-cup of ground tiger nuts has:

- Calories: 120
- Protein: 2 grams
- Fat: Less than 7 grams
- Carbohydrates: 19 grams
- Fiber: 10 grams
- Sugar: 9 grams

Things to Watch Out For

Though they taste nutty, tiger nuts have more carbohydrates than most actual nuts. They also contain higher sugar and fat levels compared to other snacks. Those monitoring carb or sugar intake should be cautious about consuming them.

How to Prepare Tiger Nuts

You can enjoy tiger nuts in various ways:

1. Eat dried raw tiger nuts.
2. Bake bread using tiger nut flour.
3. Make horchata de chufa (Spanish milk).
4. Boil them as a side dish.

Source: WebMD