Chew and swallow tiger nuts for better blood sugar, heart health – Dietitian

Registered Dietitian Efua Desua Nsiah Normanyo has advised people to swallow tiger nuts after chewing them, explaining that the fibre in the nuts supports blood sugar control and heart health.

She gave the advice on Monday, September 28, 2026, during a discussion on nutrition and movement on Citi FM's Traffic Avenue, as part of the Citi FM and Channel One TV Healthy Living Project.

According to her, the fibre is contained in the solid portion of the tiger nut, which is often spat out after chewing.

She encouraged people to chew the nuts thoroughly and swallow the residue rather than discard it, particularly for those seeking to benefit from their fibre content.

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

She explained that taking only the liquid extracted from tiger nuts means missing out on the fibre in the solid portion.

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

The Healthy Living Project is powered by Channel One TV and Citi FM, with sponsorship from the National Health Insurance Authority, Synlab and Bel-Aqua Active.