When it comes to nuts, we often think of almonds , walnuts , pistachios, Brazil nuts, etc. But have you ever heard of Tiger nuts? Well, despite their name, they are not nuts. They are small, tuberous rhizomes of a plant called Cyperus esculentus, which is commonly known as yellow nutsedge or earth almond......See Full Story>>.....See Full Story>>
Tiger nuts have been consumed for centuries, particularly in Africa, where they have been both used as a food source and for medical purposes. They have a chewy texture and a naturally sweet, nutty flavor.
Tiger nuts are high in dietary fiber, with about 10 grams per serving. Fiber benefits your body by aiding digestion and preventing . Fiber adds bulk to stool and facilitates the easy passage of food that has been digested in your stomach. Additionally, by boosting the variety of good bacteria in the gut, tiger nuts aid in better nutrient absorption and lower the likelihood of constipation. Tiger nuts also contain enzymes such as lipases, amylases, and catalases that aid in digestion
In addition to improving digestion, fiber helps keep you feeling fuller for longer and reduces hunger cravings, which can help you decrease your overall calorie intake and support healthy weight maintenance.
The high insoluble dietary fiber content of tiger nuts helps regulate blood sugarlevels. Because fiber slows down sugar absorption in the gut, eating high-fiber foods like tiger nuts do not cause sudden blood sugar spikes.
Tiger nuts are rich in nutrients that help with lower blood pressure and cholesterol levels, particularly the levels of low-density lipoprotein (bad) cholesterol. This is due to their healthy fat content, such as monounsaturated fatty acids, which help improve heart and blood vessel health and can help lower the risk of heart disease
Tiger nuts, particularly the brown type, are an excellent source of plant-based protein. Protein plays a crucial role in the synthesis of vitamins, enzymes, and hormones needed to build and maintain bones, cartilage, muscle, blood, and skin.
Comparing Tiger nuts with walnuts and almonds
To understand whether Tiger nuts are better than walnuts and almonds, it’s essential to compare their nutritional profiles and health benefits.
Walnuts
Walnuts are understood for their high content of omega-3 fatty acids, particularly alpha-linolenic acid (ALA), which is useful for heart health. They are also rich in antioxidants, vitamins (such as vitamin E), and minerals (such as magnesium and copper). They have been broadly researched for their prospect to reduce inflammation, lower the risk of heart disease, and improve brain health due to their high antioxidant and omega-3 content.
Almonds
Almonds are a great source of vitamin E, magnesium, protein, and healthy fats. They also contain fibre, although not as much as Tiger nuts. Almonds are known for their potential to improve heart health by lowering bad cholesterol levels and maintaining healthy blood pressure.
How do Tiger nuts compare? Fibre content:
Tiger nuts have a significantly higher fibre content than both walnuts and almonds. While walnuts and almonds do provide some fibre, Tiger nuts offer more than double the amount per serving, making them a superior choice for those focused on digestive health and weight management.
Healthy fats:
All three foods contain healthy fats, but the type and quantity differ. Walnuts are the best source of omega-3 fatty acids, which are particularly beneficial for heart and brain health. Almonds provide a good balance of monounsaturated and polyunsaturated fats, which are also heart-healthy. Tiger nuts primarily offer monounsaturated fats, which are excellent for heart health, but they lack the omega-3 content found in walnuts.
Protein content:
Almonds have the highest protein content among the three, making them a better option for those looking to increase their protein intake. Walnuts and Tiger nuts provide less protein in comparison, but they still contribute to a balanced diet. Tiger nuts contain about 2 grams of protein per 30 gms, which is lower compared to almonds and walnuts. Almonds on the other hand, provide around 6 grams of protein per 30 gms, while walnuts offer about 4 grams.
Antioxidants:
While all three foods contain antioxidants, the types and quantities differ. Walnuts have a higher concentration of polyphenolic compounds, which provide strong antioxidant and anti-inflammatory effects. Almonds also contain a good amount of antioxidants, particularly in their skin. Tiger nuts offer a unique range of antioxidants, including vitamin E and certain polyphenols, but their overall antioxidanrams, while walnuts offer about 4 grams.
Is Tiger nut better than walnuts and almonds?
The response counts on individual health purposes and dietary choices. Tiger nuts offer extraordinary advantages, particularly for digestive health due to their high fiber content. They are an excellent choice for those looking to improve gut health, manage blood sugar levels, or lose weight. Their mild flavour and versatile use in various dishes also make them a delightful addition to any diet.
Nevertheless, if you’re particularly looking for heart health advantages and anti-inflammatory properties, walnuts might be a better choice due to their high omega-3 content. For those focused on boosting protein intake and obtaining vitamin E for skin health, walnuts are preferable.
Here are a few different ways you can eat tiger nuts: