Tiger nuts are also called chufa.
Packed with nutrients, tiger nuts have been associated with diverse health advantages.
Tiger nuts, also called chufa, yellow nutsedge, or earth almonds, aren’t true nuts but edible tubers. With a chickpea-sized, wrinkled appearance, they offer a chewy texture and a sweet, nutty flavour akin to coconut. Initially cultivated in Egypt, tiger nuts served dual roles as both food and medicine. Packed with nutrients, they’ve been associated with diverse health advantages, spanning improved digestion to a lowered risk of heart disease. Here are five emerging health benefits of tiger nuts.
Improves Digestion
Tiger nuts can support digestive health through various mechanisms. Their richness in insoluble fibre, which adds bulk to stools and aids in smooth gut movement, reduces the risk of constipation. Additionally, tiger nuts may harbour resistant starch, a fibre type beneficial for nurturing friendly gut bacteria and promoting efficient digestion.
Controls blood sugar levels
Tiger nuts could contribute to regulating blood sugar levels, as suggested by animal studies indicating a potential reduction in blood sugar with tiger nut extract. The high fibre content in tiger nuts may play a role in slowing sugar absorption in the gut. Additionally, the protein in tiger nuts boasts a notable amount of arginine, an amino acid that might enhance insulin production and sensitivity—crucial factors in blood sugar management.
Gets Rid of Heart Diseases
Tiger nuts may contribute to heart health, thanks in part to their high content of monounsaturated fats, resembling the heart-healthy profile of olive oil. Diets abundant in monounsaturated fats are associated with reduced levels of LDL (bad) cholesterol, elevated levels of HDL (good) cholesterol, and a lower risk of heart-related events such as heart attack, stroke, and heart disease-related death.
Improves Immune System
Tiger nuts might enhance the immune system, as evidenced by a test-tube study where tiger nut extracts demonstrated effectiveness against bacteria like E. coli, Staphylococcus, and Salmonella. Another cell study suggested that tiger nut extracts could potentially combat antibiotic-resistant bacterial infections.
Antibacterial Properties
Initial studies highlight the impressive antibacterial properties of tiger nut extracts. The 50% ethanolic extract from these tubers demonstrated strong antibacterial activity against harmful bacteria such as E. coli, Staphylococcus aureus, and Salmonella spp, suggesting their potential as a natural defence against infections.
