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Trending foods on social media aren’t necessarily healthy foods. But now there is a superfood that is full of a host of health benefits and it's growing in popularity. Tiger nuts or chufa are becoming the next big food trend.
Tiger nuts aren’t actually nuts according to the Optimist Daily. While tiger nuts resemble shriveled up chickpeas, they are actually tubers and very nutrient rich. A long-time food staple in Africa and Spain, this versatile superfood can be ground into a flour, used as a cooking oil, blended with milk, or just consumed whole.
Registered dietitian Lisa Moskovitz, told Optimist Daily that tiger nuts, “check all the boxes for a balanced, health-promoting plant food.” Here are six reasons why you should add these healthy tubers to your diet.
Rich in Antioxidants
Tiger nuts have been used medicinally for centuries and that is because of the vitamins, minerals, and antioxidants that they contain. Antioxidants protect your cells from damage caused by oxidative stress. This helps to reduce the risk of chronic health conditions like diabetes, heart disease, and some cancers.
Good for Gut Health
These tiny tubers are packed with fiber. Just a single serving contains 17 percent of your recommended daily value (RDV). Getting enough fiber is especially important for your gut health because it aids your digestion, helps to alleviate constipation, and supports a healthy gut microbiome. But fiber does more than just support gut health. Moskovitz said, “A healthy microbiome influences almost every system in the body.”
Nutritional Powerhouse
Tiger nuts are an excellent source of healthy monounsaturated fatty acids, fiber, antioxidants, as well as vitamins and minerals, stressed WebMD. These tubers contain these important nutrients: calcium, potassium, iron, zinc, magnesium, and vitamins C and B6. While tiger nuts do not contain much plant-based protein, they are still incredibly good for you.
Replaces Common Allergens
You can use tiger nuts to help manage allergies by using them to replace foods that contain allergens. Tiger nut flour can be used as a gluten-free and nut-free option. You can also use tiger nut milk, which can be a non-dairy replacement to milk.
Could Reduce Blood Sugar
Tiger nuts could help regulate your blood sugar levels, according to Healthline. This could be due to the high fiber content they contain which could slow down the absorption of sugar. Having less sugar being absorbed in your gut mimics the same actions as some sugar-lowering diabetic medications. The tubers also contain the amino acid arginine that could increase insulin production, so they are beneficial for diabetics.
Heart Health Properties
The tubers also may improve your heart health. That’s because of the monounsaturated fats they contain. In fact, tiger nuts have a fat profile that resembles olive oil. Diets rich in monounsaturated fats have been linked to lower levels of LDL – bad cholesterol – and higher levels of HDL – good cholesterol – which is associated with a lower risk of heart disease and strokes.
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