Cyperus esculentus (also called chufa,tiger nut, atadwe yellow nutsedge earth almond, and in Chishona, pfende) is a species of plant in the sedge family widespread across much of the world. It is found in most of the Eastern Hemisphere, including Southern Europe, Africa and Madagascar, as well as the Middle East and the Indian subcontinent esculentus is cultivated for its edible tubers, called earth almonds or tiger nuts (due to the stripes on their tubers and their hard shell), as a snack food and for the preparation of horchata de chufa, a sweet, milk-like beverage.
Tiger nuts were one of the first plants cultivated in Egypt and traditionally used as both food and medicine.They’re rich in a variety of nutrients and have been linked to several health benefits — ranging from better digestion to a reduced risk of heart disease.
Tiger nuts may promote healthy digestion in various ways. They’re high in insoluble fiber, which passes through your gut without being digested. Insoluble fiber adds bulk to your stools and helps food move through your gut easily, reducing the likelihood of constipation.Tiger nuts are also presumed to contain resistant starch, a type of fiber that can feed the friendly bacteria in your gut, helping your digestion run smoothly.Moreover, tiger nuts may contain enzymes, such as catalases, lipases, and amylases, which help break down foods in your gut, relieving gas, indigestion, and diarrhea.
Tiger nuts may also be good for the health of your heart.That’s partly because of the high amount of monounsaturated fats they contain, which give them a fat profile similar to that of heart-healthy olive oil .Diets rich in monounsaturated fats are linked to lower levels of LDL (bad) cholesterol and higher levels of HDL (good) cholesterol. They are also associated with a lower risk of heart attack, stroke, and death from heart disease.Research also links tiger nuts to better blood circulation and a lower likelihood of blood clots — both of which can reduce your risk of heart disease.
Tiger nuts may help keep your blood sugar levels in check.Animal studies show that tiger nut extract may help reduce blood sugar levels. This may, in large part, be due to the high fiber content of the tubers, which may slow down the absorption of sugar in the gut .The protein in tiger nuts also contains a high proportion of the amino acid arginine, which may increase insulin production and sensitivity, both of which are important for blood sugar management.
Tiger nuts are rich in antioxidants, including vitamins C and E. “Antioxidants help prevent cell damage and may offer protective benefits against the effects of aging, as well as diseases like cancer and heart disease,” notes Culbertson. Roasted tiger nuts tend to have higher amounts of antioxidants than raw or boiled ones.