, beneficial compounds that protect the body from aging and heart disease. The germination of tiger nuts before eating them increases their antioxidant content. Tiger Nuts, however, also contain antinutrients, such as phytates, oxalates, saponins and tannins, which they can reduce nutrient absorption in the gut. Sprouting or roasting the tubers before consuming them reduces their antinutrient levels, making it easier for the body to absorb and use the many nutrients they contain.
Nutritional values
Values for a 30g portion of Tiger Nuts (or chufa):
- Calories: 103–121
- Fiber: 2-7 grams
- Carbohydrates: 9 grams
- Protein: 1 gram
- Fat: 7-9 grams
- Vitamin E: 278% of the daily value (DV)
- Iron: 13–40% of the DV
- Phosphorus: 9-11% of the DV
- Vitamin C: 2-8% of the DV
- Magnesium: 7% of the DV
- Zinc: 5-7% of the DV
- Potassium: 3-5% of the DV
- Calcium: 1% of the DV
How to eat Tiger Nuts?
Tiger Nuts are very versatile and can be added to the diet in a variety of ways. They can be eaten raw or roasted, or boiled, as a tasty snack, or as a topping for a variety of dishes, such as breakfast cereals, smoothies, salads, and yogurt. They can also be ground and used in bread dough or other baked goods.
Ground tiger nuts are a great gluten-free substitute for flour. They can also be used as a binder in the preparation of veggie burgers. In Spain they are used to make a popular vegetable drink known as horchata de chufa .
. Thanks to their supply of insoluble fibers, which pass through the intestine without being digested, they add volume to the stool and help food move easily in the intestine, counteracting constipation episodes. It is also believed that tiger nuts contain resistant starch, a starch molecule that is indigestible for humans and therefore can be included among the prebioic factors. They contain enzymes, such as catalase, lipase and amylase, capable of breaking down food in the intestine, avoiding the formation of gas and counteracting diarrhea.
in the blood This may be largely due to the tubers' high fiber content which can slow down the absorption of sugar in the intestine. They are also rich in arginine, an amino acid that can increase insulin production and sensitivity, both of which are important for the In addition, test-tube studies show that tiger nut extract can inhibit the action of carbohydrate-digesting enzymes in the gut. . This is partly due to the high amount of monounsaturated fats they contain, which gives them a lipid profile similar to that of olive oil. Diets high in monounsaturated fats are linked to lower levels of "bad" LDL cholesterol and higher levels of "good" HDL cholesterol. They are also associated with a lower risk of heart attack, stroke and heart disease. Furthermore, as mentioned in the previous paragraph, tiger nuts are rich in the amino acid arginine, which is useful in the production of nitric oxide , a compound that helps arteries and veins dilate, thereby lowering blood pressure, contributing to better blood circulation and a lower chance of blood clots, which can reduce the risk of heart disease.
Tiger nuts can help strengthen the immune system. In a test-tube study, tiger nut extracts were tested against different types of bacteria that can infect humans. The extract was found to be effective against bacteria E. coli, Staphylococcus And Salmonella. Another cell study found similar results. The researchers added that tiger nut extracts could also be effective in fighting antibiotic-resistant bacterial infections.
