By now you’ve likely heard some of the hype surrounding Benefits of Tigernuts for Autoimmunity as well as resistant starch.
So, what exactly are tigernuts, and how are they beneficial for those with autoimmune disease?
Tigernuts are a popular food option on the Paleo Autoimmune Protocol diet (aka the AIP).
They’ve also become a saving grace for some people who also need to avoid nut and coconut products due to a sensitivity or an allergy to nuts and coconut, as these tiny tubers can be made into substitutes like dairy-free milk and baking flour or enjoyed sliced as a topping for your salads.
If you’ve been wondering what tiger nuts are, what health benefits they provide, and how to use them, (and want to snag some of my favorite recipes that use tigernuts) then read on, my friend!
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Let’s learn about tigernuts:
What are tigernuts, exactly? The name may be a little misleading since they have nothing to do with tigers…and aren’t actually nuts.
Tigernuts are small tubers (akin to yams or sweet potatoes) that grow wild around the world. They tend to be small and light brown in color.
They’re considered a root vegetable, and are about the same size as a chickpea. You may have seen bags of them at a whole food store.
In Africa, tigernuts have been eaten for centuries! They’re a nutritious food source, so they’re popular around the globe. It’s even believed that ancient Egyptians ate them.
Health Benefits of Tigernuts for Autoimmunity
Tigernuts are a rich source of vitamins and minerals that are essential for those with autoimmune disease. They have high levels of:
Phosphorous
Potassium
Vitamin E
Vitamin C
Zinc
Iron
If you’re also looking for a good source of protein, healthy fats, carbohydrates, and fiber…tigernuts also have your covered there!
They can help you stay full after a meal, so you’re less likely to overeat. They can also help regulate your digestive system because of the high amount of prebiotic fiber.
Naturally allergen-free
Tigernuts naturally don’t contain gluten or dairy, and they are nut-free and nightshade-free, so they’re safe for people with sensitivities to these allergens.
Though when sourcing tigernuts or tigernut flour, be sure to look for brands that are certified gluten-free, because as the popularity of this superfood expands, you may see more companies pop up that may or may not have a dedicated gluten free facility or a dedicated gluten-free processing line.
I love and trust Organic Gemini, Pamela’s, and also Tigernuts USA.
Use code ITSALLABOUTAIP10
Resistant starch benefits
One of the reasons why tigernuts are so popular on the Paleo AIP diet is because of their resistant starch. They boast more resistant starch than potatoes and other vegetables!
Resistant starch is important because it takes longer to digest, so you feel fuller and don’t eat as much.
Another benefit of resistant starch is that it may help colon health.
Research shows that this type of starch may also help control blood sugar levels, and prevent or fight diabetes.
How to find and eat tiger nuts
Tigernuts are generally available at many health food stores. I get mine from Shop AIP – my one-stop shop for all goodies Paleo Autoimmune Protocol style! They can also be purchased on Amazon and Thrive Market.
You can eat whole tigernuts raw and straight from the bag. Some prefer to soak them in water to soften them a bit – making them easier to eat. You can also toss them in a bit of AIP compliant oil (like coconut oil, avocado oil, or olive oil) then sprinkle them with sea salt and roast at 325 F for about 15 minutes.
I love baking with tigernut flour. When combined with a little carrier flour (like coconut flour, cassava flour, or tapioca/arrowroot starch) it can be an excellent grain-free, gluten-free flour replacement. It’s perfect for baked goods, as a casserole topping, and makes delicious breads.
Look for organic and preservative-free tiger nuts. You want to avoid tiger nuts that have been processed with chemicals or have added artificial ingredients. It’s also crucial to avoid the tiger nuts with extra sugar in them since it contradicts the health benefits.
My AIP favorite recipes that contain tigernuts
Plus more delicious, family-friendly and comforting AIP recipes in my cookbook, AIP Gatherings!
Have you experienced the healthy Benefits of Tigernuts for Autoimmunity?
Tigernuts can help you stick to the AIP by incorporating some familiar foods into your diet through substitution cooking. Do you have a favorite tigernut recipe that you’d like to share with me here?
Leave the link in the comments – I’d love to check it out!
XO,
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