Benefits of Tiger Nuts: A Healthy Treat

Feb 14, 2022

Tiger nuts, also known as chufas, are native to the African continent. As tiger nuts gain popularity in preparing herbal remedies, desserts, and snacks, they become more readily available. What are tiger nuts? Are they something that you should be eating? Did you know that tiger nuts could make your next cocktail a little healthier? If you've been asking yourself these questions about tiger nuts, then you're in luck. Here is everything you need to know about tiger nuts to help answer your most pressing questions.

Tiger Nuts - A Novel Food That Has Several Health Benefits

Tiger nuts were one of the first plants to be cultivated in Egypt, and they have long been used as a food and medicinal in the country.

They're high in several nutrients and have been linked to a variety of health benefits, ranging from improved digestion to a lower risk of heart disease and other diseases such as cancer.

Tiger nuts provide many health benefits, which are listed below.

Can Help With Weight Management

One of the most essential elements in weight management is fiber. Fiber provides several benefits to the digestive system and helps you maintain a healthy weight by encouraging regular bowel movements, preventing constipation, and promoting feelings of fullness. Just one ounce (28 grams) of tiger nuts contains four times as much fiber as an apple.

Tiger nuts also make a great addition to a weight loss diet because they contain high levels of resistant starch, which is going to be very filling and will help suppress the appetite.

Good Source of Vitamin C

Tiger nuts are a good source of vitamin C. This powerful antioxidant helps protect us from free radicals, the cause of many degenerative diseases. A 100g serving contains over 60% RDA for vitamin C.

Vitamin C is also essential for healthy bones, skin, and teeth. It aids in iron absorption, which is vital for endurance during exercise and a healthy immune system.

Essential Minerals and Vitamins, Including Magnesium and Manganese

Tiger nuts contain essential minerals and vitamins such as magnesium and manganese. Magnesium plays a crucial role in cell function, neuromuscular contractions, cardiac rhythm, bone strength, blood glucose control, and energy production. Manganese is used by the body to aid various enzymes involved in breaking down carbohydrates so they can be used for energy.

Other beneficial minerals include potassium, zinc, and iron. Zinc boosts the immune system, while iron is vital to good blood circulation and, therefore, healthy skin and muscles. Potassium aids in proper hydration, while copper helps generate energy for cells throughout the body. Both are also great for the nervous system.

Can Help Lower Your Cholesterol Levels

Tiger nuts can help lower your cholesterol levels due to their unsaturated fatty acids. They contain about 14g of fat per 100g serving, but only 1g of that is saturated. The rest consists of polyunsaturated and monounsaturated fats, which are known to fight LDL cholesterol while increasing HDL cholesterol. 

Promote Heart Health as Well as Healthy Circulation

In addition to helping decrease cholesterol, tiger nuts also have benefits for heart health. They contain high levels of Vitamin B1, which allows the body to convert carbohydrates into glucose used for energy or stored in the liver and muscles as glycogen. This means they can help promote healthy circulation and a steady heart rate.

Anti-inflammatory Properties

Tiger nuts also have anti-inflammatory properties with the ability to reduce inflammation in the digestive system. They can help combat inflammatory bowel diseases such as Crohn's Disease and Ulcerative Colitis by reducing intestinal damage caused by irritants within the intestines. Their anti-inflammatory effects may even help prevent cancer.

Tiger Nuts Prepared in a Variety of Ways

These delectable micro-powerhouses of wellness can be used in a wide variety of ways. Here are some examples of how to take advantage of them:

Eat Tiger Nuts Right From the Bag

Who needs a bowl? The tiger nut has very thin and edible skin and a lovely crunchy texture in its natural state.

Milk From Tiger Nuts

One of the first tiger nut recipes you'll want to try is simple dairy-free milk that you can make in your blender. All you need is a high-powered blender and either a cheesecloth or a nut milk bag to make this delicious treat. However, you can always skip this step and purchase pre-made kinds of milk instead.

Prepare your tiger nuts by soaking them overnight and combining them with two cups of water to one cup of tiger nuts and half a vanilla bean in a blender until they are smooth. Separate the milk from the pulp by squeezing it through a nut milk bag.

Tiger Nut Flour Can Be Used in Baking

Tiger nut flour may be used in baking just like any other gluten-free flour, and it has a similar texture. It is also more nutritious than many other gluten-free flours because it is high in protein and fiber. Companies that sell tiger nut flour typically recommend using it in a 1:1 ratio when substituting it for grain- or nut-based flours in bread, pancakes, cookies, and muffins.

Here at Eat G.A.N.G.S.T.E.R., we sell Organic Tiger Nut Flour at $10.99 per bag on our website and our reviews are overwhelmingly positive. We also sell VEGAN Banana Bread MixSalted Choconut Frosting MixOatmeal Schmoatmeal Cookie Mix, and many more that you'll surely want to try.


Ultimately, tiger nuts are a healthy, nutritious snack. They're great for anyone looking to add a little variety to their diet and who enjoys a bit of crunch. You can expect the nuts to taste a bit like peanuts or almonds, but they're also slightly sweet and have their unique flavor, too. In addition to being tasty and fun to eat, tiger nuts are very good for you. That makes them worth trying if you haven't already, if only to appreciate them for what they are: tiger nuts! Be sure to check out our Recipes!

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