Do you know how tiger nuts got their name? Certainly, they are not associated with tigers in any way! But they are called so due to the stripes on their surfaces. More importantly, tiger nuts are not really nuts. They are tubers similar to sweet potatoes, but much smaller in size. We get tiger nuts from a plant known as “yellow nutsedge.” Tiger nuts are known to be healthy, but people with diabetes wonder if they can add these nuts to their diet. In this blog, let’s learn more about tiger nuts and diabetes.

Tiger nuts have other names, such as “earth almonds,” and “earth nuts.” They are rich in several nutrients, because of which they are considered a “superfood.” The health benefits of tiger nuts are many and varied. They are chewy and taste a bit like almonds. Some may find their taste to be similar to pecans. Let’s now learn more about the importance of tiger nuts and find out if they are healthy for people with diabetes.

How Are Tiger Nuts Beneficial to Diabetics?

Tiger nut and blood sugar levels are directly linked. These nuts might taste a bit sweet but contain only minimal amounts of sugar. 

The nuts contain protein, which has arginine, an amino acid that increases the production of insulin. As insulin is crucial for blood sugar management, tiger nuts directly help in controlling sugar levels among people with diabetes. In addition, the nuts have the ability to reduce the spikes in blood sugar. Therefore, you can take them as part of your diabetics healthy diet plan.

Add tiger nuts to your diabetic healthy diet plan

Tiger Nuts and Digestive Health

People with diabetes need to have a proper diet and their digestion should be a smooth and easy process. When digestion is concerned, the uses of tiger nuts are many. They are connected to improved gut health. Fiber plays a significant role in the digestion process, absorption of nutrients, and movement of the body’s waste products through the colon. In short, fiber is crucial for proper bowel functioning. An ounce of tiger nuts contains around 10 grams of fiber. That’s how tiger nuts aid in proper digestion. Therefore, diabetics can add these nuts to their diet. 

When you start taking tiger nuts, you might initially experience bloating or unpleasant gas. So, try increasing their portions gradually.

Tiger Nut Glycemic Index

Tiger nuts have a low Glycemic Index (GI), which means that they are less likely to increase blood sugar levels. A low GI is also linked to weight loss. If people with diabetes gain weight, it will have a drastic impact on their diabetic symptoms. In other words, tiger nuts are associated with weight management, which is crucial for people with diabetes.  

Tiger nuts and weight management

Tiger Nuts and Heart Health

There are several advantages of tiger nuts that contribute to improved heart health. The fat profile of tiger nuts is similar to that of olive oil, which improves heart health. Moreover, these nuts reduce the risks of stroke and heart attack. Do you want to know how? We are getting to that part…

Diabetes is associated with increased risks of stroke and heart attack. However, the monounsaturated fats present in tiger nuts reduce these risks by lowering the levels of bad cholesterol (LDL or low-density lipoprotein) in your body. This is yet another reason why doctors recommend tiger nuts for diabetes control. 

Tiger nuts lower the risks of heart attack

Although there are several easy ways to lower your cholesterol, consuming tiger nuts is one of the best.

Tiger nuts are also a rich source of antioxidants, which are known to lower the risks of cancer and diabetes (for people who might have the tendency to get affected by diabetes). So, this is the role played by tiger nut for diabetes prevention.

Ways to Add Tiger Nuts to Your Diet

You can eat tiger nuts raw if you like their taste. There are several amazing benefits of raw food in our lives. Or else, add them to your diet in roasted or boiled form. You can even make a juice out of tiger nuts and dates. Dates are also highly nutritious and you will get the combined benefits of tiger nuts and dates.

Tiger Nut Diabetes Benefits

We have seen how tiger nut plays a role in diabetes management. We have also looked at all the other tiger nut benefits to man. Consult your doctor or healthcare provider before you begin adding tiger nuts to your diet. Find out the side effects of tiger nuts that may result from their inclusion in your diet. If your doctor gives you the green signal, go ahead and include the recommended dose of tiger nuts in your diet. 

By now, you would have got the answer to your question, “Is tiger nut safe/healthy for people with diabetes?” By taking the recommended dose of tiger nuts, you can stay hale and healthy.