How to reap full benefits of tiger nuts for better blood sugar, heart health

Registered Dietitian Efua Desua Nsiah Normanyo has encouraged people to swallow the residue of tiger nuts after chewing them to maximise the health benefits of the snack.

She explained that the fibre, which is found in the solid portion of the tiger nut, can support blood sugar control and heart health.

Speaking during a discussion on Citi FM on Monday, September 28, 2026, she said people often miss out on the benefits of ingesting the fibre because they spit out the residue after chewing the nuts.

According to Efua Desua Nsiah Normanyo, people who want to benefit from the fibre in tiger nuts should chew them thoroughly and swallow the remaining solid portion instead of discarding it.

“So, for good blood sugar control, for good heart health, you need the fiber. So, please, chew it well and swallow,” she said.

She noted that some people consume tiger nuts mainly for the liquid they produce after chewing or blending them, but this does not provide the same fibre content found in the solid part.

“The milk alone is the fat, but the fiber is the chaff,” she added.

The dietitian’s advice highlights the importance of consuming the whole tiger nut rather than separating the liquid from the solid portion when seeking to increase dietary fibre intake.

Tiger nuts, despite their name, are not actually nuts but edible tubers. They are commonly consumed in Ghana either as a snack or processed into a drink.

Dietary fibre is generally associated with digestive health and can also form part of a balanced diet that supports healthy blood sugar and cholesterol levels.

NA/VPO

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