Tiger Nuts

Food 6 Minutes

Tiger nuts are not nuts, but tubers with a lightly sweet, nutty flavor with nutrients and health benefits. Here’s what you need to know. Despite their name, tiger nuts aren’t actually nuts. These wrinkly little foods are actually tubers like potatoes and yams.

Tiger nuts are also known as yellow nutsedge, chufa, or earth almonds. This grass-like weed is common in Mediterranean and tropical climates around the world. Tiger nuts have a slightly sweet, nutty flavor. They’re “roughly the size of a garbanzo bean (chickpea)” and “wrinkly, almost like a raisin,” says North Carolina-based RDN Sheri Vettel at the Institute for Integrative Nutrition.

These nuts are also a great source of fiber, magnesium, and potassium. “Their texture is like a Brazil nut but has the sweetness of pecans and the earthiness of a sweet potato” adds Mary Gollan, RDN and board member of the Connecticut Academy of Nutrition and Dietetics.

Tiger nuts were one of the first foods grown in ancient Egypt, and people have been eating them for thousands of years. Now the snack is becoming popular as a healthy, plant-based boost for everything from weight loss to heart health, explains Mascha Davis, RDN. However, it’s important to note that the science behind some of the purported benefits is up for debate.

A 2018 market research study revealed that an increased demand for healthy plant-based snacks has fueled the sales of tiger nuts in recent years.

There’s not a lot of research on these interesting tubers, but here’s what our panel of experts say we know right now. (Learn about these fall superfoods.)

Tiger nut nutrition basics

Nuts are known as a great source of plant-based protein. But what about tubers such as tiger nuts?

“Tubers are vegetables that grow underground attached to the root of the plant and are usually high in starch,” says Melissa Kathryn, RD, a certified holistic nutritionist. She points out that tiger nuts are loaded with fiber and a great source of resistant starch—a kind of carbohydrate that is difficult to digest and can actually help feed healthy bacteria in the large intestine. “They also have complex carbs, which provide energy for the body to function,” says Kathryn.

Tiger nuts are starchy like potatoes but have a similar fiber content to almonds. The fat and protein content is lower than typical tree nuts such as almonds, cashews, or hazelnuts.

“They provide a great number of nutrients such as calcium, magnesium, potassium, sodium, phosphorus, zinc, and vitamins E, C, and folic acid,” says Kathyrn. While you might not get enough of these micronutrients from one handful of tiger nuts, eating them regularly could help you get enough of these vitamins and minerals over time.

The health benefits of tiger nuts

Tiger nuts are packed with resistant starch, fiber, and micronutrients, such as magnesium and potassium. In theory, consuming these nutrients should result in better health. However, research on the direct health benefits of tiger nuts is still limited—at least in humans, anyway. Most research on tiger nuts has been animal or cell studies.

KaNisha L. Hall, MD, physician and wellness coach in Houston, says that although the vegan snack has grown in popularity there is little concrete and reproducible data to support that the actual health benefits are greater than placebo. “Based on the fiber content, claims have been made that it improves digestion and glucose levels. The antioxidants are suggested to prevent harm from free radicals and furthermore prevent heart disease and cancer. Some sources have also claimed the food to be an aphrodisiac,” she says. However, Dr. Hall cautions that “credible research has not supported these findings.”

Tiger nuts may ease constipation

Gollan, Kathryn, and Vettel agree that tiger nuts could help make your bowel movements smoother and easier, relieving constipation. Constipation is usually a clear sign that you’re not eating enough fiber. According to Gollan, the combination of fiber and magnesium “keep our bowels regular and happy.” Kathryn adds that tiger nuts are a good source of insoluble fiber in particular, which is known to add bulk to stools and help clean out the intestinal tract.

Tiger nuts may be an aphrodisiac

Historically, people sometimes have eaten tiger nuts to improve sexual performance. But despite claims in the Middle East and parts of Africa that this snack increases men’s sexual arousal, there is no scientific data to support this claim. In one animal study published in BMC Complementary Medicine and Therapies, male rats that received doses of raw tiger nut powder did engage in more frequent sexual activity than rats without tiger nut powder. However, there’s still a lack of evidence when it comes to linking tiger nuts to human libido.

Tiger nuts may help your heart

“Beyond the tiger nuts’ contribution to a healthy gut, they are also high in iron as well as healthy fats, specifically monounsaturated fatty acids,” says Vettel. “These types of fats, also found in healthy foods such as avocado, olive oil, and nuts such as almonds and walnuts, are known to lower cholesterol and promote heart health.” A 2018 study published in the American Journal of Clinical Nutrition also found that plant-based monounsaturated fatty acids are particularly helpful for reducing the risk of heart disease in both men and women.

Tiger nuts could aid weight loss

While tiger nuts will not directly improve your body’s ability to burn fat, they can be a healthy snack for those trying to lose weight. That’s because of their high percentage of insoluble dietary fiber. According to a tiger nut review published in Comprehensive Reviews of Food Science and Food Safety, “The intake of this kind of fiber is linked to a sensation of satiety since the fiber absorbs water and takes up space in the stomach and diminishes the need to consume more food.” So, eating tiger nuts has the potential to help you feel fuller, reducing cravings, and encouraging you to eat fewer calories.

Beware the side effects of too much fiber

When it comes to excess fiber consumption, our experts do caution against adding too many tiger nuts to your diet all at once.

“Tiger nuts are quite high in fiber at 10 grams per 1 ounce serving. For this reason, they should be added to the diet gradually to assess tolerance and reduce the risk of any digestive issues. It’s also important to note that some individuals may have allergies to tiger nuts, including those who are allergic to pollen,” says Vettel.

Gollan adds that getting bloated or gassy after eating tiger nuts is probably an indication that you’re not getting enough daily fiber. “Any food that contains a high amount of fiber may cause bloating and flatulence,” she says. “If you start eating more fiber-rich foods regularly, you will lessen your chance of experiencing these symptoms.”

Tiger nuts are an allergy-friendly snack

Nutritionists agree that tiger nut products offer a variety of options for people who have food allergies, including gluten, dairy, and nuts.

“Tiger nut milk is a good non-dairy alternative and can add a semi-sweet flavor to the products you use it in,” says Gollan.

“Tiger nut flour is also very popular in gluten- and grain-free baking, as the consistency is very similar to other nut flours. This kind of flour is made by roasting the nuts first and then grinding them into a fine powder,” Vettel adds. “They are similar in size and taste to actual nuts, makes them a wonderful option for those with nut allergies, or for those following dietary approaches where nuts aren’t recommended.” For example, these dietary approaches may include an autoimmune dietary protocol or following a low histamine diet.

How to eat tiger nuts

It’s safe to eat raw tiger nuts, though they can also be cooked, baked into desserts, or made into tiger nut milk. You can boost their antioxidant levels by roasting them before eating to improve the absorption of nutrients. You can germinate, or grow them too.

“Keep in mind that they tend to be softer and much easier to chew when they have been soaked or boiled in water,” Davis says. “Soaking or roasting tiger nuts prior to eating can boost their antioxidant levels and improve your body’s ability to absorb the nutrients.”

Gollan says she enjoys tiger nuts roasted in the oven with cinnamon, while Vettel uses tiger nuts as a crunchy topping on yogurt or smoothie bowls. Kathryn adds that they’re a great, easy snack to have on the go whenever hunger pangs strike.

SOURCE: The Healthy

By Leandra Beabout

Medically reviewed by Elisabetta Politi, CDE, MPH, RD

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Published by pat frederick

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184 thoughts on “Tiger Nuts”

  1. “Egypt’s Olympic volleyball duo defiantly competed fully-clothed in the Paris game before slamming the county’s hijab ban for French athletes. Images of Egyptian athletes Marwa Abdelhady and Doaa Elghobashy sporting an all back outfit and hijab, playing against bikini-clad Liliana Fernandez Steiner and Paula Soria Gutierrez of Spain have gone viral for their stark contrast in competition gear.

    Following Egypt’s 2-0 loss to Spain, the pair were seen embracing in their long-sleeve top, leggings, and headscarf while the Spanish duo celebrated their victory in a tight red bikini and matching sun visor.

    The bold move comes after France banned their team members from wearing hijabs, with the country’s sports minister, Amelie Oudea-Castera, saying the move was made to help respect principles of secularism. But despite this, Abdelhady and Elghobashy took to the volleyball court in their religious head-covering and later condemned the ban.”

    Liked by 1 person

  4. Just The News: “U.S. Olympic gymnast Simone Biles on Thursday won a gold medal in the women’s all competition in Paris. She held off Brazil’s Rebeca Andrad for the top finish, according to the Associated Press.

    The 27-year-old Biles is now the oldest Olympic women’s gymnastics champ since 1952, the wire service also reports. The victory is also a comeback in that Biles dropped out of the 2020 Olympics.”

    Liked by 1 person

  5. Just The News: “Tennessee Star CEO Michael Patrick Leahy and media group Star News Digital Media, Inc. (SNDM) on Thursday said they would appeal Chancery Court Judge I’Ashea L. Myles’s ruling that blocked the release of Nashville’s Covenant School shooter.

    Audrey Elizabeth Hale fatally shot six people, including three children, at a school in Nashville in March of 2023. Hale was also killed by police. Hale is biologically female, but identified as male. 

    “We have appealed the very bad decision by TN Chancery Court Judge Myles to prohibit the release of the Covenant killer’s writings on the dubious claim of copyright ownership by intervenors,” Leahy posted to X. “We will win on appeal.”

    Shortly after the shooting, media outlets sought the release of the shooter’s manifesto, but families of the shooter’s victims, along with the school, claimed that the manifesto and other writings should not be released to avoid copycats, per ABC News 9.

    Myles sided with the Covenant Children’s Trust in her ruling last month, after they claimed to have the copyrights for Hale’s journals and writings, according to the Tennessee Star. There has been a dispute over who owns the journals, because Hale did not leave a will that outlined who gets possession. But Hale’s parents, Ronald and Norma Hale, claimed they have the rights to the property, which they then gave to the Covenant Trust. 

    “It was a very bad decision. The judge made a very bad mistake by accepting a very dubious copyright claim by the intervenors who should’ve never been allowed to intervene in the case,” Leahy said after the initial ruling. “We will win the appeal because this novel, ludicrous theory, will not stand the test of appeal.”

    Liked by 1 person

  6. “Wow, her dad was a real-life guardian angel! From a diary entry to Olympic gold—what an amazing journey…”

    ‘He chose to believe’: Meet Lola Anderson, GB rower living her late father’s Olympic dream

    The Guardian, Nick Ames

    British rower dreamed of Olympic glory aged 14 watching London 2012 and her dad fished the discarded diary note out of the bin and kept it for years”

    “Lola Anderson, a member of Team GB’s women’s quadruple sculls crew, poses for a portrait at Kew Gardens in June 2024. Photograph: Tom Jenkins/The Guardian”

    https://www.theguardian.com/sport/article/2024/jul/26/he-chose-to-believe-meet-lola-anderson-gb-rower-living-her-late-fathers-olympic-dream

    Liked by 1 person

  12. letter in the tweet asking merchan’s daughter to preserve and supply documents relating to dems and their contracts with her company..and campaigns she worked on.

    Troublemaker10
    Troublemaker10
    August 1, 2024 4:09 pm

    Julie Kelly 🇺🇸
    @julie_kelly2

    House Judiciary just opened an investigation into Loren Merchan’s firm, Authentic Campaigns, which looks more and more like Fusion GPS 2.0

    Liked by 1 person

  14. EXCERPT: “Call him Ismail — but when you do, refer to him in the past tense.

    On Thursday, we learned that Hamas leader Ismail Haniyeh, who has been living in luxury in Qatar, was taken out by an explosive device placed in a guest house room in Tehran months ago and remotely detonated. Haniyeh was in Iran for the swearing-in of Iran’s President Masoud Pezeshkian, which was scheduled for Tuesday. Haniyeh’s pronouns have now been permanently changed to “was” and “were.”

    The assassination of Hamas political chief Ismail Haniyeh was carried out in Tehran this week using an explosive device that was hidden months ago inside the guesthouse where he was staying, a report says.

    The bomb ended up being remotely detonated around 2 a.m. local time Wednesday, killing Haniyeh and a bodyguard at the compound protected by the Islamic Revolutionary Guards Corps in the northern part of Iran’s capital, Middle Eastern officials told The New York Times.

    Haniyeh was in Tehran for Iranian President Masoud Pezeshkian’s swearing-in on Tuesday. The State Department did not immediately respond to a request for comment from Fox News Digital about the report.

    As of this writing, it’s not known who was behind this, but the one apparent thing is that some serious planning went into this — and whoever carried it out was patient, as the device was planted some months before Haniyeh’s arrival….”

    https://redstate.com/wardclark/2024/08/01/new-details-on-hamas-leader-ismail-haniyehs-death-killed-in-teheran-by-explosive-device-n2177622

    Liked by 1 person

  15. they did the same thing with michael brown

    Martin
    August 1, 2024 4:24 pm

    UK – Southport stabbing attack

    How the media first showed us him vs his arrival in Court.

    We are being totally gaslit over Axel Rudakubana.

    How the media first showed us him vs his arrival in Court. We are being totally gaslit over Axel Rudakubana. pic.twitter.com/ytCHPM6JAn

    — David Vance (@DVATW) August 1, 2024

    Liked by 1 person

  16. The National Pulse: “Kamala Harris Descends from Notorious Slave Owner, Historian Reveals.”

    ENTIRE ARTICLE: “A British historian has traced Vice President Kamala Harris’s lineage to Hamilton Brown, a notorious 19th-century slave owner and plantation manager in Jamaica. Harris, of Indian and Afro-Jamaican descent, has not publicly addressed these historical ties. Her father, Donald Harris, an academic at Stanford University, has written about the family’s connections, noting that Brown is his ancestor.

    Stephen McCracken, a historian from Northern Ireland, has asserted that Hamilton Brown—himself an Ulster Scott—was not only a slave owner but also campaigned against the abolition of slavery. Born in Antrim, Brown relocated to Jamaica where he established a plantation and protested anti-slavery efforts in London.

    Joe Biden has endorsed Harris as the 2024 Democratic Party presidential nominee after Biden decided not to seek re-election last month. While Harris has enjoyed a honeymoon phase in election polling,  critics have pointed to Harris‘s penchant for gaffes and policy decisions as potential liabilities. Her political ascent has been accompanied by controversies, such as her handling of cases as San Francisco’s District Attorney and Attorney General of California.

    Harris is not the only Democratic presidential hopeful who can trace her ancestors back to slave owners. When he was still just a U.S. Senator, Barack Obama was presented with evidence in 2007 that his ancestors were also slave owners on his mother’s side.

    Numerous currently living members of the American political elites have ancestors tied to the slave trade, including five living presidents and senators like Elizabeth Warren and Lindsay Graham, among at least a hundred others. However, one major political figure who appears not to have any ancestors involved in the slave trade is former president Donald J. Trump.

    The legacy of the slave trade remains an issue for some, including Caribbean nations, who have demanded as much as $33 trillion in reparations.”

    Liked by 1 person

  17. The National Pulse: “Russia Frees Evan Gershkovich, Paul Whelan In Prisoner Exchange With U.S. & Other NATO Members.

    ENTIRE ARTICLE: “Evan Gershkovich, a reporter with The Wall Street Journal, has been freed from prison in Russia as part of a massive prisoner exchange with the United States and several other NATO members. In addition, Paul Whelan—a former U.S. Marine—is also believed to have been released by Russia as part of the deal.

    The exact details of the exchange have not yet been made public, but some have speculated this may be the largest exchange of prisoners between the U.S. and NATO on one side and Russia on the other since the end of the Cold War. Gershkovich was tried and convicted on charges of espionage earlier this year while on assignment for The Wall Street Journal in Yekaterinburg. Both the newspaper and the U.S. government deny the spying claims.

    Like Gershkovich, Whelan was also tried and convicted on spying charges. Whelan was in the midst of serving a 16-year sentence prior to the announcement of the exchange late Wednesday night—spending more than five years in prison. Gershkovich had been detained in a Russian prison for 16 months prior to his trial in July.

    Additional details on the exchange, including which Russian-aligned individuals have been released and if any additional Americans are part of the deal, are not yet public.

    This story is developing…“

    Liked by 1 person

  20. Troublemaker10

    August 1, 2024 4:40 pm

    Reply to  Troublemaker10

    Insurrection Barbie
    @DefiyantlyFree

    A new lawsuit has been filed by a FL resident against Mayorkas as well as the Florida District Attorney and the Florida Secretary of State (among others) alleging a conspiracy to commit election fraud by using noncitizens and having NGOs register them to vote. Once the illegals are registered, the NGOs request ballots which get sent to them by mail. And you can guess the rest.

    Cont…

    A new lawsuit has been filed by a FL resident against Mayorkas as well as the Florida District Attorney and the Florida Secretary of State (among others) alleging a conspiracy to commit election fraud by using noncitizens and having NGOs register them to vote. Once the illegals… pic.twitter.com/PE6nBylOaY

    — Insurrection Barbie (@DefiyantlyFree) August 1, 2024

    Liked by 1 person

  21. NF: I was wondering recently what the status was with her family and the lawsuit that was filed….

    “Lawsuit Alleging Hospital’s COVID Protocol Caused Death of 19-Year-Old to Move Forward After Judge Grants Partial Win in Gag Order Motion — A Wisconsin judge partially lifted a gag order in a wrongful death lawsuit filed by Scott Schara, father of Grace Naomi (Emily) Schara, who died Oct. 13, 2021, at age 19 just days after she was admitted to Ascension St. Elizabeth Hospital in Appleton, Wisconsin, with a COVID-19 diagnosis.

    by Michael Nevradakis, Ph.D., August 1, 2024

    grace schara and gavel with words "wrongful death"

    EXCERPT: “A Wisconsin judge partially lifted a gag order in a wrongful death lawsuit filed by Scott Schara, father of Grace Naomi (Emily) Schara, who died Oct. 13, 2021, at age 19 days after she was admitted to the hospital with a COVID-19 diagnosis.

    At two recent hearings — on July 22 and July 29 — Judge Mark J. McGinnis of the Circuit Court of Outagamie County, Wisconsin, partially overturned the May 21 gag order imposed against Schara, allowing him and his legal team to disclose audio recordings and written transcripts — but not videos — of depositions in the case.

    McGinnis also allowed the plaintiffs to move forward with deposing an additional doctor, added to their lawsuit in June. As a result, the trial date, originally scheduled for Nov. 4, 2024, will be rescheduled to June 2, 2025, with the new date set to be formalized in the coming weeks.

    In April 2023, Grace’s family sued Ascension St. Elizabeth Hospital in Appleton, Wisconsin, and several doctors and nurses, alleging the hospital’s protocols — including the administration of Precedex, lorazepam and morphine,  and the implementation of a do not resuscitate (DNR) order against the family’s wishes — directly resulted in Grace’s death.

    Schara told The Defender that the partial lifting of the gag order is “an example of the judge taking the middle of the road,” and was “a disappointment, but not a surprise.” Responding to arguments from the defendants that the release of the transcripts of their depositions puts them at risk, Schara said, “I don’t understand how me sharing their video testimony puts them at risk.”

    Schara said the continued prohibition on releasing these videos violates his First Amendment rights, but appealing this prohibition would further delay the lawsuit. “We needed to get those depositions done. We were at a stalemate,” Schara said.

    Schara said the case remains in the discovery phase, and attorneys for the newly added defendant have 45 days to respond, after which the scheduling order for the case will be formally adjusted to reflect the new trial date….”

    https://childrenshealthdefense.org/defender/lawsuit-covid-hospitals-protocol-death-grace-schara-gag-order/

    Liked by 1 person

  22. I am adding a short daily prayer to the board. I would invite each of you, if you wish, to also add one or maybe two of your own liking. I do not want to stifle anyone but please limit yourself to one or two religious postings. here’s one I found that I liked.

    Like

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