BY STEPHANIE ECKELKAMP
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Tiger nuts, one of the hottest superfoods on the market, are not, in fact, nuts. These wrinkled, marble-sized orbs are small, tuberous rhizomes of a sedge grass (cyperus esculentus lativum) that’s been cultivated for millennia around the world.
With a flavor reminiscent of both coconut and almond, they earn their name from a tiger-striped exterior. They can be eaten freshly dug out of the ground, or roasted, boiled, or juiced. Packaged tiger nuts have been dried to make them shelf-stable; they’re also sold as tiger nut flour and tiger nut milk. All come with numerous health benefits.
Tiger nuts grow as the rhizomes – or roots — of a sedge grass.
"Tiger nuts have been around for 4,000 years," says Jack Sims, who launched America’s first tiger nut company, Supreme Peeled in 2013. He attributes their appeal to the fact that they were a vital component of our ancestors’ diets — plus the fact that the tiny tubers are high in fiber and low in calories and fat.
Jemma Claire, co-founder of UK-based wellness company Na’Vi Organics has been selling tiger nuts for almost three years. Claire notes that tiger nuts are also "high in magnesium, phosphorus, potassium, vitamins C and E," and that some sources suggest they can help to reduce cellular aging through fighting damaging free radicals, to control blood pressure and promote a healthy digestive system. However, there is very few clinical trials about the effects of tiger nuts on humans, so more studies need to be conducted to make more solid conclusions.
What are the actual health benefits of tiger nuts?
What we do know: Tiger nuts are super high in resistant starch fiber, which has been getting a lot of buzz for its weight loss benefits, says Gina Consalvo, RD. Resistant starch passes through the stomach and small intestine without being digested, and may even help you lose weight by reducing blood sugar spikes and keeping you fuller longer than other foods with the same number of calories, she says. It also benefits your gut by acting as a prebiotic, stimulating the growth of good bacteria in the digestive tract.
"Since the gut acts as our immune system's first line of defense, eating foods like tiger nuts that are loaded with resistant starch help our natural protective bacteria," says Jaclyn London, MS, RD, CDN. "Since tiger nuts are so loaded with the stuff, you’re essentially set for the day just by consuming one serving."
One ounce, or about 50 chickpea-sized pieces of plain, raw tiger nuts, contains 120 calories, 10 grams of fiber, 9 grams of naturally occurring sugars, tons of vitamins and minerals such as magnesium and iron, and 7 grams of fat, most of which is oleic acid, a monounsaturated fat that research shows can help reduce appetite and promote weight loss. For some context, a serving of almonds — about 23 nuts — has 163 calories and about a third of the filling fiber of tiger nuts.
Are there any downsides to tiger nuts?
People with digestive issues such as IBS or sensitivities to high-fiber foods might experience some gas, bloating, cramping, or diarrhea if you eat too many tiger nuts, says Consalvo. Raw tiger nuts are also higher in anti-nutrients like phytates, oxalates, saponins, and tannins that may reduce the amount of vitamins and minerals your gut can absorb. You can soak them, boil them, or toast them to increase their nutritional value if you'd like. Other than that, there aren’t many drawbacks.
Where can I buy tiger nuts?
Right now you can buy plain raw tiger nuts, tiger nut granola featuring various seeds and dried fruits, tiger nut flour to use in gluten-free baked goods, and unsweetened and sweetened tiger nut horchatas (a traditional drink in Spain made from water, ground tiger nuts, and a touch of sweetness from sugar or dates) at Whole Foods and online retailers.