How many tiger nuts should I eat a day?
A handful of tiger nuts per day is just enough for you. Tiger nuts, also known as chufa nuts are very nutritional root vegetables with stripes running across their bodies.
They are known for their small bud sizes, sweet taste, and coconut flavor. Most times, the sweetness of the buds could push you into eating more than a handful.
The consequences of that have been fully noted in the following ways;
- Flatulence: This can be defined as the accumulation of gas within the GIT (gastrointestinal) tract. It usually occurs when one swallows more air than usual or by eating a food that takes a lot of effort and time to digest.
- Abdominal pain:This pain usually occurs when the abdomen is bloated. This bloating can occur as a result of you overeating, consuming too much alcohol, or when you are on your period.
- Constipation: Constipation is the result of a highly reduced intestinal motility. As a result, you don’t visit the toilet as often as possible. You also end up passing out very hard and bumpy stools.
As a result of the reasons listed above, it is very necessary that you regulate the amount of tiger nuts that you eat per day. You can eat your tiger nuts the way they are or extract the liquid out of them—tiger nut milk.
Some people would rather have their tiger nuts ground into powder. Lastly, tiger nuts are ingredients that should be integrated into cashew butter as they are very healthy additions.
Benefits of tiger nut
Check out the following benefits of tiger nuts;
- Tiger nuts may contribute to weight loss
Tiger nuts alone are not enough to stand in as meals. But then, if you integrated them into your normal weight-loss diet, you’d notice several amazing results. One of those is linked to weight loss.
A serving if tiger nuts will fetch you about ten grams of fiber. You should note that foods rich in fiber contribute to the fullness of the stomach.
- Tiger nuts help with the digestion of your food
This factor is also linked to the high fiber content of tiger nuts. Fiber increases the rate of intestinal motility to a fair extent. As a result, you can avoid issues like bloating and constipation.
Tiger nuts have been noted to increase the population of good bacteria in the intestines. Lastly, within these nuts are enzymes like lipases and amylases that help to easily break down the food in the stomach.
- Tiger nuts make excretion easier
Fiber adds bulk to the excreta flushed out of the body. As a result, you don’t have to exert much strain or force in order to get your poop out.
- Tiger nuts are great for diabetic patients: Tiger nuts are indeed sweet, but then, the sweetness is perfect enough for diabetic patients—the healthy kind of sugar.
Asides from that, the presence of fiber in the nuts reduces the rate at which sugar is absorbed in the small intestine.
You might also have heard that tiger nuts contain Arginine, an amino acid that helps to increase the level of insulin sensitivity in the body.
- Tiger nuts help to boost the health of the heart:
The good thing about tiger nuts is that they contain saturated fatty acids that are responsible for the reduction of the level of bad cholesterol in the body.
The lower the levels of bad cholesterol in the body, the lesser the chances of an individual having heart diseases or stroke.
Another good thing about tiger nuts is that their Arginine content makes nitric oxide available. Nitric oxide helps with the dilation of blood vessels and consequently, the lowering of blood pressure.
- They are good aphrodisiacs
Aphrodisiacs are good in improving the libido levels of an individual. It is for this particular reason that tiger nuts are very common amongst African men.
Asides from boosting sperm count, it also helps with the treatment of erectile dysfunction. The manifestation of the activity of tiger nuts is an increase in the level of testosterone in the body.
- Tiger nuts strengthen the immune front of the body
The extract from Tiger nuts have shown resistance to strains of bacteria like Salmonella, Escherichia coli, Staphylococcus spp.
As a result, the health of an individual can be boosted by the integration of tiger nuts into the everyday diet.
Below is a more detailed list of the nutrients contained in tiger nuts and their nutritional values;
- Fat: 23g
- Omega 6 Fatty acid: 12%
- Calories: 71%
- Carbohydrates: 46g
- Sugar: 18g
- Protein: 5g
- Fiber: 32g