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Tiger nut which is a small root vegetable that grows in Northern Africa and the Mediterranean is widely known and called by different names, including yellow nutsedge, chufa, and nut grass. This nutritious nut provides a plenty of health benefits that can you can get when its eaten raw or processed into flour.
What are Tiger nuts?
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| [Photo source : gettyimagesbank] |
As mentioned earlier, tiger nut is a nutritious nut. Check out its health benefits that you can get below:
- It contains a high load of antioxidants that protect the body from oxidative damage. It also contains vitamin E that helps you get protected by diseases including heart disease.
- Provides a great source of fiber which helps you consistently feel full, maintain digestive health, prevent heart disease, lose weight and controls diabetes.
- It holds antibacterial properties which help to fight bacteria in the human body.
- It assists your digestive tract by acting as a “resistant starch” prebiotic. Prebiotics function by serving as energy sources for the positive gut bacteria that keep your entire digestive system running smoothly.
- It lowers bad cholesterol.
- Improves individual’s sex life.
Tiger nut calories per serving
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One ounce, or about 50 chickpea-size pieces of plain, raw tiger nuts, contains 120 calories, 10g of fiber (about 40% of your daily value), 9g of naturally occurring sugars, tons of vitamins and minerals such as magnesium and iron, and 7g of fat, most of which is oleic acid, a monounsaturated fat that is said to be of help in reducing appetite and promote weight loss.
What are the side effects of Tiger nuts?
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Despite of this nut's nutritional facts, one should still know the limitation of consuming it as it also has side-effects. Listed below are its side effects:
- Skin reactions (such as angioedema). It could include rash, swelling around the mouth and eye, itching, general redness and tingling sensation in the mouth.
- Respiratory reactions that may include coughing, running nose and sneezing which can cause life-threatening side effects. The swelling in the throat can cause shortness of breath and a tight feeling.
- Gastrointestinal problems like bloating and diarrhea can occur if you eat a lot of fiber.
- Increase in weight due to its high fat content.
- A systemic reaction such as a serious allergic reaction known as anaphylaxis, which can cause collapsed stomach, low blood pressure and loss of consciousness.
- Risk of having a diverticular disease.
- Death which may occur as a result of improper treatment and care of the systemic reactions.
The different uses of Tiger nut powder
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Tiger nut flour is naturally gluten-free and a good cooking and baking protein additive option for persons allergic to nuts. It is light and has a slightly sweet and nutty flavor that allows bakers to cut back on added sugar. It also tends to work well in combination with other flours and starches such as coconut flour, almond flour, gluten-free oats, and arrowroot or potato starch.
Preparation of Tiger nut and its storage
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Preparation:
-You should get organic tiger nuts from the market. They should be hydrated in water before eating.
-Put one ounce of tiger nuts in a small bowl with filtered water for 12 hours.
-Drain the liquid in the morning and eat the tiger nuts with breakfast.
-You can also add another ounce of dry tiger nuts to the bowl and cover it with filtered water. They will be ready for the next day.
-Some people soak tiger nuts for 48 hours. You should experiment and choose the soaking time which suits you best. Generally, 12 to 24 hours is sufficient and preferable.
Storage:
Tiger nuts require a considerable amount of time for storing and drying. Its starch content decreases and the sugar content increases while storing. These nuts can be stored dry and dehydrated by soaking them. if the soaking method is considered, it should be done overnight.
