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Tiger Nuts: What Are They?
Tiger nuts are tubers, which are underground vegetables such as potatoes, sweet potatoes, Jerusalem artichokes, jicama, and yams that grow from the root of a plant. They've been around for centuries and are also known as chufa nuts and earth almonds. They may have originated in Egypt. They have a slightly nutty, earthy flavor with a dash of vanilla. Roasted, crushed (into flour or butter), or even juiced into milk are all common ways to consume them.
Why Have Tiger Nuts Become So Popular?
Since Neolithic Egypt, they've been consumed in some form or another, and Spaniards have loved them since the 18th century. But I can't help but wonder why I'm only now becoming aware of them.
It appears that its newfound popularity is due to the AIP diet, or autoimmune protocol, which is aimed at lowering inflammation, pain, and other symptoms associated with autoimmune illnesses. Some people believe the AIP diet to be a stricter version of the Paleo diet. The science currently available to support the AIP diet's health claims is minimal; yet, this hasn't deterred its popularity.
What are your methods for adhering to the AIP diet?
The AIP diet, like the paleo diet, contains a broad list of items that get a red light or a green light, but it also has two phases:
Foods like grains, legumes, nuts, seeds, nightshade vegetables, eggs, dairy, alcohol, coffee, oils, food additives, refined and processed sweets are all eliminated in the first phase. This phase lasts for 30 to 90 days, or until the person claims to feel better.
The reintroduction phase follows, in which the avoided items are progressively reintroduced into the diet, one at a time, depending on the individual's tolerance. What is tolerated can be reintroduced into a person's diet over time, while what isn't can be avoided.
As you can see from the list of forbidden foods, nuts are included. As a result, the tiger nut has been discovered by individuals looking for a nut substitute.
Is There Any Nutritional Value in Tiger Nuts?
Tiger nuts include 120 calories, 10 grams of fiber, 7 grams of fat (mainly mono-unsaturated), and 2 grams of protein in one ounce. They're also high in antioxidants like vitamin E and C, as well as phosphorus, magnesium, iron, and calcium.
There is insufficient study on tiger nuts and their health advantages; however, we do know that diets high in fiber, antioxidants, and mono-unsaturated fats have overall health benefits.
Fiber-rich foods, for example, have been demonstrated to help relieve constipation, enhance digestive health, lower cholesterol levels, and manage blood glucose levels.
Antioxidant-rich foods have been linked to improved immunity, the prevention of some malignancies, and the reduction of heart disease risk due to anti-inflammatory qualities. Finally, monounsaturated fats are known to protect the heart and provide satiety, which may aid in weight loss.
Tiger Nuts: How to Eat Them
Tiger nuts are similar to typical tree nuts in taste. They can be tossed into a salad, added to trail mix, or blended into yogurts, hot or cold cereals.
They can be crushed into flour and used in baking, particularly muffins, as well as breading for chicken cutlets or fish fillets. Tiger nut butter is delicious smeared over whole-grain bread or crackers, or blended into a smoothie.
Whether or not you follow an AIP diet, tiger nuts should definitely be included in your diet. They're allergy-free, plant-based, and environmentally friendly, as well as nutrient-dense. However, unlike "genuine" nuts, they're poor in protein - in case you're thinking of giving up all nuts. The ultimate test, though, will be whether or not you like them. Please let us know.
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