3 health benefits of chufa

Chufas, also known as yellow nuts or ground almonds, are actually tubers and not nuts as many people thought. They are rich in a variety of nutrients and have been linked to several health benefits, ranging from improved digestion to lower risk of heart disease.

 

Here are 3 health benefits of tiger nut products.

 

1. Nutrient-rich

 

Chufa contain a variety of nutrients and beneficial plant compounds.

 

Their specific nutrient content depends on the type. There are three main varieties of chufa:

 

black

brown

yellow

 

On average, 50 grams of tigernuts provide:

 

Calories: 255

Fiber: 16 grams

Carbohydrates: 34 grams

Protein: 1.8 grams

Fat: 12.5 grams

Iron: 1-2% of Daily Value (DV)

Phosphorus: 5-6% of the Daily Value (DV)

Vitamin C: 2-8% of the DV

Magnesium: 7% of the DV

Zinc: 5-7% of the DV

Potassium: 3-5% of DV

Calcium: 1% of the DV

 

Chufas are also a rich source of antioxidants, which are beneficial compounds that protect your body against aging and diseases such as cancer and heart disease.

 

Research shows that roasting chufas before eating them increases their antioxidant content, as well as making it easier for your body to absorb and use the many nutrients they contain.

 

Summary

 

Chufas are tubers rich in fiber, vitamins, minerals and other beneficial plant compounds. Roasting tigernuts before eating them can increase their antioxidant levels and improve your body's ability to absorb their nutrients.

 

2. Can improve digestion

Chufa can promote healthy digestion in several ways.

 

To begin with, they are high in insoluble fiber, which passes through the intestine without being digested. Insoluble fiber adds bulk to the stool and helps food move easily through the intestine, which reduces the likelihood of constipation.

 

Chufas are also supposed to contain resistant starch, a type of fiber that can feed friendly bacteria in the gut, which helps digestion run smoothly.

 

In addition, tigernuts may contain enzymes, such as catalases, lipases and amylases, which help break down food in the intestine, relieving gas, indigestion and diarrhea.

 

Note that the high fiber content of tigernuts may initially cause unpleasant gas or bloating. Those interested in trying them should increase portions gradually.

 

Summary

 

Chufas are a good source of insoluble fiber, which can prevent constipation and help digestion run smoothly. Add them to your diet gradually to avoid unpleasant gas or bloating.

 

 

 

3. Can reduce blood sugar levels

 

Chufa can help keep blood sugar levels under control.

 

Animal studies show that chufa extract can help lower blood sugar levels. This may be due, in large part, to the high fiber content of the tubers, which can slow the absorption of sugar in the intestine.

 

The protein in chufa also contains a high proportion of the amino acid arginine, which can increase insulin production and sensitivity, both of which are important for blood sugar control.

 

However, it should be noted that the amount of arginine used in the human study cited above (9 grams) is much higher than the amount you will find in a single serving of chufa, which contains 1 gram of protein.

 

In addition, test tube studies show that chufa extract can inhibit the action of carbohydrate-digesting enzymes in the intestine.

 

As a result, less sugar may be absorbed from your gut in a similar way to the action of some diabetes medications that lower blood sugar. This is thought to potentially reduce blood sugar levels, although more research in humans is needed.

 

Summary

 

Chufa are rich in fiber and arginine, both of which can contribute to lower blood sugar levels. They also contain compounds that can reduce the amount of sugar absorbed in the intestine after a carbohydrate-rich meal.