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Benefits of tiger nuts
What do tiger nuts contain?
Tiger nut are the tubers of the yellow nutsedge plant (Cyperus esculentus).
Originally from Egypt, tiger nuts are tubers that have been cultivated for more than 3,000 years, as confirmed by the findings of the archaeological remains in tombs of Egyptian pharaohs.
The main role of the tiger nuts in food is in the form of a drink, known as horchata de chufa.
The main components of tiger nuts are carbohydrates, like all tubers, followed by fats, fiber, and proteins.
We especially highlight their richness in fats, close to 30%, which is similar to the fat content of nuts, with 40-50% fat.
The type of fats in tiger nuts are mostly monounsaturated, being an important source of Omega 9 oleic acid.
What are the benefits of tiger nuts?
- Digestive properties: Tiger nut milk (horchata de chufa) is a food with digestive properties because the tiger nut tubers contain starches, amino acids, and natural enzymes in the tuber that facilitate digestion. Among their enzymes, tiger nuts, as well as natural tiger nut milk, contain amylase and lipase, which contribute to the digestive process and prevent bloating and flatulence.
Because it is an easily assimilated food, it can be taken in cases of gastritis, stomach pain and heartburn.
- Astringent: Tiger nuts and horchata have a high starch content, with astringent properties. They are suitable food as an antidiarrheal, mainly used for summer diarrhea often caused by viral infections or toxins.
- For cardiovascular health: Tiger nuts are tubers rich in oleic acid (Omega-9) , a type of monounsaturated fat with proven health benefits for the cardiovascular system. A balanced diet rich in Omega-9 helps lower total cholesterol and LDL (“bad” cholesterol, and improves HDL (“good” cholesterol) levels.
Along with their contribution of vitamins E and C, tiger nuts and horchata are foods with antioxidant properties, advisable for people with high cholesterol, diabetes, hypertension, arteriosclerosis, or at risk of cardiovascular diseases. Of course, we would advise these people to look for sugar–free and light versions.
- Prebiotic effect: Tiger nut are tubers very rich in pectin fiber, which is fermented by intestinal bacteria and acts as a prebiotic food in the intestine.
- Boosts immunity: Tiger nuts are very rich in arginine. Arginine is an amino acid involved in the functions of the immune system, which increases the body’s defenses.
- Arginine also helps in the body’s healing processes, so consuming tiger nuts can be beneficial in diets for ulcers.
- Stimulant: Due to its high zinc content (2.5mg/100g), tiger nuts and tiger nut milk are foods with stimulating properties.
- A restorative food par excellence: Due to its nutritional and energy value and easy digestion, horchata de chufa is a recommended drink for athletes, people with stress, nervousness and tiredness or decay.
It is caffeine–free, taurine–free, and also contains no gas (unlike carbonated drinks), making it a healthy and recommended refreshing drink for children, pregnant women, the elderly, and people with osteoporosis who should avoid carbonated drinks.
Tiger nut milk (horchata de chufa) is a natural source of arginine. This amino acid is present in hospital nutrition preparations because it reduces energy expenditure in disease states, preventing patient malnutrition.
Furthermore, horchata has a certain not inconsiderable content of iron, which can be another supplement in the diet for for anemia. These are two more factors that increase the nutritional value of horchata de chufa (tiger nut milk).
Tiger nut horchata as a milk substitute |
| Tiger nut milk (horchata de chufa) is suitable for those with milk allergies and lactose intolerance: natural tiger nut milk contains neither lactose nor fructose, components to which some people may be intolerant. This beverage is therefore a nutritious and healthy drink for people with lactose and fructose intolerance. Since it does not contain cow’s milk, it is suitable for people with milk allergies. Tiger nut allergy is rare or poorly documented. Only two cases of tiger nut allergy have been described. |
What are the contraindications of tiger nuts?
- Diabetes: People with diabetes should avoid consuming horchata due to its high added sugar content. A glass of horchata can contain up to 40g of carbohydrates, that is, more than two servings of carbohydrates. This drink can alter blood sugar levels and cause unwanted effects in diabetic people. As a food, rehydrated dried tiger nuts are suitable for diabetics as long as they are eaten in moderation.
- Allergy: Tiger nut allergy is not common. People with nut allergies should be cautious with natural horchata, as some may contain other nuts and seeds.
- Babies: Tiger nut milk and tiger nuts are Not suitable foods for babies.
- Pregnant and breastfeeding women: Tiger nuts and tiger nut milk are safe foods for pregnant and breastfeeding women.
More information on tiger nuts
