What are the actual health benefits of tiger nuts?
For starters, 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, Nutrition Director at the Good Housekeeping Institute. "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.