The tiger nut is known for being the star ingredient of the famous Valencian horchata, but there is much more to this tasty and refreshing drink. The tiger nut is full of benefits for the body, and after reading this text we will want to add it to our diet more times than we have in our entire lives. For example, eating tiger nuts helps us avoid anemia, constipation, reduces bad cholesterol, etc.
Having a balanced diet is of vital importance and among all those plant foods, tiger nuts must appear. In fact, the good thing about the tiger nut is that it is versatile. Horchata is one of the best vegetable drinks, although depending on which brand we buy it can be very sugary and caloric.
They are the size of a chickpea but wrinkled with a chewy texture and a sweet nutty flavor similar to coconut. It is known that they were one of the first cultivated plants in Egypt and were traditionally used as food and medicine. They are rich in a variety of nutrients and have been linked to various health benefits, ranging from better digestion to a reduced risk of heart disease.
Nutritional values of the tiger nut
Eating tiger nuts is a very good idea. They contain a variety of nutrients and beneficial plant compounds. Its specific nutrient content depends on the type. There are three main varieties depending on the color (black, brown and yellow).
Its nutritional values are based on 100 grams, although we already anticipate that this is not the recommended daily amount, it is only a standard value to measure the nutritional values of food.
- Energy: 400 calories
- Carbohydrates: 43 grams
- Protein: 6,13 grams
- Dietary fiber: 17 grams of fiber
- Fat: 24 grams
This is why we do not recommend eating so many tiger nuts in a single day. On the other hand, the vitamins and minerals of this food are the following: Vitamin A, K, B3 and B9, calcium, iron, potassium, magnesium, phosphorus, sodium, zinc, selenium and manganese. An interesting mix that provides the tiger nut with a multitude of benefits that we will see later in another section.
They are also a rich source of Antioxidants, they are beneficial compounds that protect your body against aging and diseases such as cancer and heart disease. Research shows that sprouting tiger nuts before eating them increases their antioxidant content.
That being said, tiger nuts also contain antinutrients, such as phytates, oxalates, saponins and tannins, which can reduce the absorption of nutrients in the intestine. Sprouting or roasting root vegetables before eating them lowers their levels of antinutrients, making it easier for the body to absorb and use the many nutrients they contain.
Daily dose
Well, we have seen how much fiber 100 grams of tiger nuts provide and how many calories, now we have to remove 80% of that amount because according to experts the maximum amount recommended for an average adult in one day is 20 grams.
In that 20 grams enter some 25 tigernuts approximately and with that we will get 1,5 grams of protein, 2,4 grams of fiber, 5,7 grams of fat, 8,5 grams of carbohydrates and a total of 86,5 kilocalories. It cannot be said that it is a dry fruit that makes us fat, as long as we are moderate with its consumption.
Let's remember that it is not recommended to exceed 20 grams due to the amount of calories, sugars and fibers. That is why if we want to add some tiger nuts to our daily diet we can make cakes, biscuits, mousse, rice pudding, vegetable milk, cookies with tiger nut pulp, rolls with tiger nut flour, flan, panellets, granita, ice cream, flour tiger nuts, etc.
Benefits of tiger nuts
We already know all the vitamins and minerals, as well as the nutritional values of the tiger nut, because now it only remains to see what benefits those 20 grams of tiger nuts a day bring us. Let's not get obsessed either. If one day we don't eat tiger nuts, nothing happens, the diet has to be very varied, the more the better.
Cardiosaludable and fights against anemia
We have said heart-healthy, because eating tiger nuts helps reduce triglyceride levels and bad cholesterol. Nor should it be taken as a miracle, but rather must be consistent with a varied diet, where there is a large presence of vegetables, greens, fruits and fresh and healthy products. Also reduce fat, ultra-processed, sugary drinks, etc.
Thanks to its rich fiber content, it helps regulate blood sugar levels. In addition, thanks to the amount of vitamins and minerals, the chances of suffering from anemia are reduced, and if we have it, we can compensate our iron levels thanks to this rich snack.
Weight loss
Being overweight can aggravate health problems and increase the risk of chronic diseases, such as depression, diabetes, and cancer.
Being overweight makes people age faster and significantly reduces life expectancy. Tigernuts have properties that can help control weight, since it promotes appetite suppression largely due to its high content of complex carbohydrates, which are not easily digested by the body.
This increases the feeling of satiety and also reduces the amount of calories absorbed from food.
good for pregnancy
We always say that, when it comes to a pregnancy, it is best to go to a doctor and better the one who knows our case closely. Folic acid is essential throughout our lives, and even more so during pregnancy and lactation, as it helps the normal development of the child.
Folic acid or vitamin B9 helps the formation of red and white blood cells, nerve cells and the formation of antibodies, so we are also strengthening the immune system. A very complete tuber that does us a lot of good, both for us and for children and fetuses.
The tiger nut, being rich in fiber, helps reduce the risk of high blood pressure and overweight problems in pregnant women. It can be considered a healthy alternative for lactose intolerant moms. Milk is essential during pregnancy. But moms with lactose intolerance cannot consume it. Therefore, tiger nut milk can serve as an alternative here.
Pregnant mothers need a wide range of vitamins in their diet. Tigernuts contain a large amount of vitamins, so they are ideal for pregnant women. Furthermore, they are famous for stimulating the production of breast milk from a woman's breasts during pregnancy. They are also rich in magnesium, which helps the easy contraction and relaxation of the uterus during childbirth.
Perfect for growing ages
If we have growing children at home, tiger nuts are the perfect ally, even if they only take 20 or 25 a day. This tuber is highly recommended for children and young people of growing age, since there is a high demand for energy and essential nutrients such as calcium, iron, sodium, potassium, magnesium, etc.
The sweet taste of horchata makes it easy for children to admit tiger nuts into their diet, which, as we said before, are somewhat hard for some teeth. However, if we grind them and prepare biscuits, flans, milk, rice pudding, etc. children will enjoy them much more.
Natural energy supply for athletes
The tiger nut has a large amount of vegetable protein and is a natural energy source, apart from having a high fiber content, reducing cholesterol and regulate glucose levels. Being a source of vegetable protein, it contains a good amount of essential amino acids, including lysine, which participates in the formation of collagen, and glycine, which is a neurotransmitter.
Eating tiger nuts every day benefits athletes, thanks to their energy intake that benefits physical performance. If we usually train with a certain intensity and have a very clear goal in mind, a handful of tiger nuts a day will help us a lot thanks to its protein and extra energy supply.
Reduces blood sugar level
Tigernuts can help keep blood sugar levels under control. Animal studies show that tiger nut extract may help lower blood sugar levels. This may be due, in large part, to the high fiber content of the root vegetables, which can slow the absorption of sugar in the intestine.
Tiger nut protein also contains a high proportion of the amino acid arginine, which can increase insulin production and sensitivity, both of which are important for blood sugar control. However, it should be noted that the amount of arginine used (9 grams) is much higher than the amount you'll find in a single serving of tiger nuts, which contains 1 gram of protein.
Additionally, test-tube studies show that tiger nut extract can inhibit the action of carbohydrate-digesting enzymes in the intestine. As a result, less sugar can be absorbed from the intestine in a manner similar to the action of some diabetes medications that lower blood sugar. This is thought to potentially lower blood sugar levels, although more research in humans is needed.
Improves digestion
Tiger nuts can promote healthy digestion in several ways. For starters, they are high in insoluble fiber, It passes through the intestine without being digested. Insoluble fiber adds bulk to your stool and helps food move easily through the intestine, reducing the chance of constipation.
Tigernuts are also supposed to contain resistant starch, a type of fiber that can feed beneficial bacteria in the gut, helping digestion to run smoothly. Additionally, tiger nuts may contain enzymes, such as catalases, lipases, and amylases, which help break down food in the intestine, relieving gas, indigestion, and diarrhea.
Keep in mind that the high fiber content of tiger nuts can initially cause unpleasant gas or bloating. It is recommended to gradually increase the portions.
Increase libido
Tiger nuts have a history of being used to increase libido. They are used as an aphrodisiac in Ayurvedic medicine. Additionally, men in Nigeria have used tiger nuts for generations to treat erectile dysfunction, increase sperm and libido.
That being said, few studies have investigated these purported aphrodisiac properties. A study in rodents showed that tiger nuts helped preserve testicular weight and sperm production after heavy metal poisoning. Even eating a large quantity of tiger nuts for 30 days increased testosterone levels, boosted sexual activity and reduced intermission time between mating sessions.
Antibacterial properties
Another benefit of the tiger nut is the ability to fight bacteria in the human body. One study found that extracts from Cyperus esculentus actually had bacteria-fighting effects on several dangerous human pathogens, including salmonella and E coli.
Cyperus esculentus is also on a list of various dietary plants that can be used against common bacterial infections, especially for those that have developed resistance to antibiotics in less developed countries. It is important to complete the diet with immune system stimulants such as tiger nuts. Bacteria-fighting foods help you fight infections and viruses, so we shouldn't neglect this important part of nutrition.
prebiotic function
They also help the digestive tract by acting as a "resistant starch" prebiotic. Prebiotics work as energy sources for the positive gut bacteria that keep the entire digestive system running smoothly.
Because a rapid change in intestinal microflora can temporarily upset the stomach, it is a good idea to introduce "resistant starch" prebiotics into the diet gradually. This can help us avoid any temporary gas or bloating that we might otherwise experience.
Tiger nuts are also known to relieve flatulence and diarrhea, so we shouldn't worry too much about brief bloating.
Cancer prevention
Colon cancer is cancer of the large intestine and the most common gastrointestinal type. Also known as colorectal cancer, it is caused by an abnormal occurrence during the replacement of normal cells in the lining of the colon.
This causes cells to start dividing independently of the normal checks and balances that control growth. Tigernuts are excellent colon cleansers due to their very rich fiber content and antioxidants that play an important role in preventing cancer.
Contraindications
To tell the truth, tiger nuts do not have any contraindications, beyond the excess fiber if we consume more than 50 grams.
If we are going through a period of stress or a specific situation in which our intestinal transit is not regulated, we could use these tubers and eat a cup almost on an empty stomach to force the body, but it is not recommended to take it as a habit, since we could irritate the colon or cause daily diarrhea, and it's not good.
On the other hand, the juice of the tiger nut can become contaminated, especially when it is prepared in unsanitary conditions. Contaminated tiger nuts and their juice can cause food poisoning with symptoms such as abdominal cramps, vomiting, diarrhea, etc.
Even swallowing the shell of tiger nuts can irritate the respiratory tract and cause cough.
How to eat them?
Tiger nuts are very versatile and can be added to the diet in a number of ways. They can be eaten raw or roasted and tend to be softer and easier to chew when soaked or boiled in water. They make a tasty snack, but can also be used as toppings for a variety of dishes, including breakfast cereals, smoothies, salads, and yogurts.
Additionally, tiger nuts can be mixed with nuts and dried fruit for an alternative version of trail mix. They can also be ground up and used in bread or other baked goods. Ground tiger nuts are a great gluten-free replacement for flour or binder in veggie burgers.
In Spain, the tiger nut is used to make a popular vegetable milk known as Tiger nut milk shake. They can also be made into dairy-free yogurts and ice creams.
Roasted tiger nut as a snack
The traditional way of preparing the tiger nut included roasting it. Roasting them is not only an easy way to eat tiger nuts, but also brings out their best flavor and makes them easy to digest.
To do so, we will preheat the oven to 200ºC. We will spread the tiger nuts on a baking tray and toast them for approximately 20 minutes, or until they are golden. We can then eat them plain or with a little salt and pepper or enjoy them with other roasted foods like Brussels sprouts, carrots, and sweet potatoes for more variety.
dried tiger nut
The dehydrated tiger nut is the raw material with which various products are made. This tuber (in its dehydrated form) has become a delicious and sweet snack, perfect for eating between meals.
The process that must be followed to obtain high-quality dry tiger nuts is long and delicate, since after harvesting and washing, they must remain for more than three months in dryers, where they are removed daily so that they lose their moisture evenly and, over time, they acquire that sweetness that characterizes them. After this curing process, the Valencian tiger nut is mechanically and manually selected to finally achieve an exceptional product.
Add in salads and soups
Adding tiger nuts to a salad is a great way to help increase your daily fiber intake. We will combine them with any combination of green leafy vegetables, vegetables and fruits. We'll be sure to add a light vinaigrette dressing and enjoy a healthy, fiber-rich meal that doesn't feel heavy. We can also use tiger nuts as a substitute for croutons on top of salads.
Also one of the easiest versions is cooking them in soups. We will simply boil or sauté the soup and add some ground tiger nuts. We can also add some herbs and spices such as paprika, pepper or nutmeg to give it more flavor.
Include soaked tiger nuts in smoothies
Smoothies are easy and healthy breakfast options. We'll mix them with tiger nuts for a healthy boost of protein and essential fats.
We will add 1-2 tablespoons of tiger nuts and then fill the blender with fresh fruits and green leafy vegetables, such as strawberries, spinach or kale. We can also add coconut water for additional hydration. Shakes are versatile, so feel free to experiment with new combinations.
Use them in cakes
Tigernuts have a nutty flavor that pairs well with pastries, such as pie crusts. We can also grind the tiger nuts into a fine flour and use it to bake bread.
We love tiger nuts because they are high in protein but low in fat, which is great for those trying to lose weight or cut back on red meat. They are also high in fiber and low in cholesterol.
tiger nut butter
Tigernuts have a thick, creamy texture similar to peanut butter. We can use them as a base for nut butter.
Crush some almonds and mix them with tiger nuts. We can add honey and cinnamon to give it flavor. We can even use the chugas in the same way that we would with almonds, cashews or other common nut bases.
tiger nut milk
A cup of tiger nut milk contains an impressive 20 grams of protein, with all eight essential amino acids. Plus, tiger nut milk offers a healthy dose of calcium, B vitamins, iron, and other nutrients you wouldn't expect from a cup of regular nuts.
We will soak a cup of tiger nuts overnight. Drain the water, add three cups of fresh water and mix for about 5 minutes or until smooth. Strain through a fine strainer and store in the refrigerator for a maximum of 3 days.
Is horchata healthy?
Dairy products are the foods that provide the most calcium to our body. This mineral is the main component of bones and teeth, it prevents bone diseases, it is involved in blood clotting and in the transmission of nerve impulses.
A normal portion of horchata is 200 ml. This provides 59,5 mg of calcium, which makes it the perfect vegetable drink as a substitute for milk of animal origin. It is ideal for people with lactose intolerance, and especially for those who follow a vegan diet.
Horchata is a refreshing drink, without stimulants or gases, so it is a natural energy drink, with less sugar and caloric content than commercial soft drinks. Given its benefits, its consumption during pregnancy is recommended for the correct formation of the fetus, and for the growth period of children and adolescents, and of course for diabetics.
In addition, the tiger nut and its derivatives are a very versatile food that adapts to all kinds of sweet and/or savory recipes, whether in cookies, muesli, cakes or bread, so we can add calcium to the diet with the tiger nut in different products.