Meet the tiger nut - the superfood once cherished by our paleo ancestors is now available for your snacking pleasure! Despite the name, tiger nuts are not actually nuts, but small root vegetables. They are known for being an excellent source of resistant starch: a beneficial prebiotic fiber that helps burn fat and reduce hunger. Our Certified Organic peeled tiger nuts have a sweet, nutty flavor and no skin for a soft texture that makes them easier to chew. They are also non-GMO.

How to Eat Tiger Nuts

Peeled tiger nuts are a perfect healthy snack that can be enjoyed straight out of the bag. The firm outer skin has been removed from our tiger nuts so that you don’t need to soak them overnight. Nonetheless, they are still a chewy treat with a texture that is similar to fresh coconut. As you continue to chew on these tasty tiger nuts, you will begin to experience their nutty and slightly sweet taste. If you prefer a softer texture, the tiger nuts can be soaked for a couple hours prior to eating, although this step is not necessary given that the tiger nuts are already peeled.

Mix tiger nuts with other nuts and dried fruit for a unique trail mix, or stir them in oatmeal for a boost of energy and protein. They can even be blended into a sweet and creamy Spanish-style horchata beverage (see recipe below), or strained to make non-dairy tiger nut milk. Alternatively you can make your own tiger nut flour by grinding them in a food processor; the flour can be used to make paleo-friendly and gluten-free baked goods such as breads, muffins and pancakes.

Tiger Nuts Nutrition

Tiger nuts are packed with protein, fiber, healthy fats, and minerals like potassium, calcium and iron. Most notably, tiger nuts are recognized for being an excellent source of resistant starch, which may help reduce blood sugar, support weight loss, and improve gut health. The best part? There’s research to back this up. Check out these promising studies that demonstrate the health benefits of resistant starch:

1) Help control blood sugar levels. Thanks to their rich source of resistant starch, tiger nuts may improve insulin sensitivity. A study published in The American Journal of Clinical Nutrition (2005) examined the effects of dietary resistant starch on insulin sensitivity: the body’s ability to use the hormone insulin to reduce elevated blood glucose levels. Ten healthy participants received 30 grams of resistant starch per day for a period of four weeks. The results concluded that dietary resistant starch has the potential to improve insulin sensitivity.

2) Support weight loss goals. Trying to lose those extra pounds? Tiger nuts may be the belly-slimming superfood you’ve been seeking. The Journal of Nutrition (2012) published a study that evaluated the impact of resistant starch on the diets of overweight and obese men. The men received 15-30 grams of resistant starch per day, and by the end of the study they showed significant improvements in insulin sensitivity. Better insulin sensitivity can result in faster weight loss.

3) Improve digestive health. Take care of your gut just by snacking on some tiger nuts. Resistant starch comes to the rescue yet again when we’re talking about digestive health. The review journal Advances in Nutrition (2013) looked at studies examining the effects of resistant starch on gut bacterial metabolism and gut microbiota. Research shows that resistant starch can provide energy for the good bacteria in the gut. The studies reviewed also suggest that the interactions between gut microbiota and prebiotics, including resistant starches, may be able to prevent or correct human diseases such as obesity, diabetes, and inflammatory diseases.

Tiger Nut Horchata Recipe

If you’re familiar with Mexican horchata, you’ll love this traditional Spanish-style version just as much, if not more! To make tiger nut horchata, first hydrate one cup of tiger nuts by soaking them in water for 24 hours. Blend the hydrated tiger nuts into a paste, adding water as needed. Strain the tiger nut liquid thoroughly through a sieve. Add four cups of hot water and blend until desired consistency is achieved. Sweeten your homemade tiger nut horchata with a touch of cinnamon and sugar. Enjoy! (This recipe makes two servings).

Fun Fact about Tiger Nuts

Also known as chufa nuts or nookon, tiger nuts made up about 80% of our Paleo ancestors’ diet around two million years ago. Not actually nuts, they are considered tubers, small root vegetables. Tiger nuts are an allergy-friendly food because they are gluten-free, dairy-free, soy-free, egg-free and even (you guessed it!) nut-free. It’s a rarity to come across someone who is allergic to tiger nuts!

References

Birt, D. F., T. Boylston, S. Hendrich, J.-L. Jane, J. Hollis, L. Li, J. Mcclelland, S. Moore, G. J. Phillips, M. Rowling, K. Schalinske, M. P. Scott, and E. M. Whitley. “Resistant Starch: Promise for Improving Human Health.” Advances in Nutrition: An International Review Journal 4.6 (2013): 587-601. Web.

Maki, K. C., C. L. Pelkman, E. T. Finocchiaro, K. M. Kelley, A. L. Lawless, A. L. Schild, and T. M. Rains. “Resistant Starch from High-Amylose Maize Increases Insulin Sensitivity in Overweight and Obese Men.” Journal of Nutrition 142.4 (2012): 717-23. Web.

Robertson, M. Denise, Alex S. Bickerton, A. Louise Dennis, Hubert Vidal, and Keith N. Frayn. “Insulin-sensitizing Effects of Dietary Resistant Starch and Effects on Skeletal Muscle and Adipose Tissue Metabolism.” The American Journal of Clinical Nutrition 82.3 (2005): 559-67. Web.