What tastes like a nut, looks like a tiger but is neither of those things? You guessed it! Antioxidant-rich, antibacterial tiger nuts.
Tiger nuts have been known by many names, including yellow nutsedge, chufa and nut grass. In fact, they’re not part of the nut family and are completely safe for people with any sort of nut allergies. “Tiger nut” actually refers to the tuber of its larger plant, Cyperus esculentus, which is cultivated widely in Spain but considered a weed in many other countries. (1)
One popular use of tiger nuts is the creation of a sweet, milk-like beverage known as “horchata de chufa,” which is especially popular in Spain.
It’s not just a tasty snack or drink ingredient, though. Tiger nuts are also a high-antioxidant food and may help prevent heart disease, making it a handy addition to your pantry.
Benefits of Tiger Nuts
- Contain a High Load of Antioxidants
You probably hear the word “antioxidants” a lot, but do you know what they are and the great things they can do?
In the body, free-flowing oxygen molecules can create free radicals, otherwise known as oxidative damage. This damage can eventually lead to diseases, such as heart disease and cancer.
It’s important to have a diet rich in antioxidants to protect yourself from oxidative damage over time, and tiger nuts are a great source of antioxidants. (2) With high vitamin E content and oleic acid, these “nuts” help you protect your body from disease.
Certain preparation styles change the antioxidant properties of tiger nuts, although they’re all be beneficial to you. For example, when preparing horchata, using germinated tiger nuts helps retain higher antioxidant content than using fresh tiger nuts. (3)
- Provide a Great Source of fiber
One serving of tiger nuts has a whopping 10 grams of fiber, providing you with almost half of your daily requirement! Fiber is an important, if misunderstood, part of nutrition. When it isn’t absorbed by your digestive system, it passes through your system, capturing toxins, waste, fat and cholesterol particles and expelling them from your system.
Fiber helps you consistently feel full, maintain digestive health, prevent heart disease, lose weight and prevent diabetes. That’s good news for tiger nut fans, considering they contain more fiber per serving than many other recommended high-fiber foods, like quinoa or chia seeds. (4)
- Hold Antibacterial Properties
Another tiger nut benefit is the ability to fight bacteria in the human body. One study published in Ancient Science of Life found extracts of Cyperus esculentus actually had bacteria-fighting effects on several dangerous human pathogens, including salmonella and E coli. (5)
Cyperus esculentus is also on a list of several dietary plants that can be used against common bacterial infections, especially for those who have developed antibiotic resistance in third-world countries. (6)
Wherever you live, it’s important to fill your diet with immune system boosters like tiger nuts. Bacteria-fighting food helps you fight off infections and viruses so don’t neglect this important part of nutrition.
- Work as a Prebiotic
While tiger nuts help fight bad bacteria in your body, they also assist your digestive tract by acting as a “resistant starch” prebiotic. Prebiotics function by serving as energy sources (a “fuel,” of sorts) for the positive gut bacteria that keep your entire digestive system running smoothly.
Because a rapid shift in gut microflora can temporarily upset your stomach, it’s a good idea to introduce “resistant starch” prebiotics into your diet gradually. This can help you avoid any temporary gas or bloating you could experience otherwise. (7) Eaten in good, healthy doses, tiger nuts have also been known to relieve flatulence and diarrhea, so you shouldn’t be too worried about brief bloating. (8)
- Control Diabetes
Are you at risk for diabetes or elevated sugar issues? Tiger nuts may be a great addition to your snack cupboard. The insoluble fiber in these tubers helps control blood sugar levels, as it’s a type of carbohydrate that doesn’t raise blood sugar.
A 2015 study published in the Journal of Pharmacy & Bioallied Sciences looked at the effects of Cyperus rotundus — which has many similar antioxidant capabilities that the tiger nut has — on diabetic mice. After three weeks researchers found that the treatment indicated it shows antidiabetic effects. (9) This shows positive signs for the tiger nut working as a diabetes treatment.
- Lower Bad Cholesterol
Even though there is a lot of misinformation out there about good and bad cholesterol, it’s still important to maintain healthy levels of each. Tiger nuts have been proven to lower levels of LDL cholesterol and balance cholesterol levels by absorbing it better due to the fiber content. (10)
- Improve Your Sex Life
A preliminary 2015 study looked at how the consumption of tiger nuts affected the male copulatory behavior in rats. The results of the study showed tiger nuts improved the sex performance of the rats, inferring a possible benefit to human male sexual performance as well. Among other factors, the rats showed briefer intermission times and heightened testosterone levels. (11)
Tiger Nuts Nutrition Facts
One serving of tiger nuts (one ounce or 30 grams) contains about: (12)
120 calories
19 grams carbohydrates
2 grams protein
7 grams fat
10 grams fiber
1.8 milligrams iron (10 percent DV)
28 milligrams magnesium (7 percent DV)
1.1 milligrams zinc (7 percent DV)
215 milligrams potassium (6 percent DV)
0.1 milligrams vitamin B6 (5 percent DV)