Tiger Nuts Overview
Tiger nuts (actually small tubers) provide exceptional prebiotic fiber from resistant starch that feeds beneficial gut bacteria, along with heart-healthy oleic acid and minerals for digestive and metabolic health.
Why Tiger Nuts Helps With Heart Health
Your heart health is directly influenced by what you eat. A heart-healthy diet focuses on foods that reduce inflammation, lower LDL cholesterol, and support healthy blood pressure—all while providing essential nutrients for cardiovascular function.
Tiger Nuts Nutrition Facts
Per 28g (1 ounce (28g) raw tiger nuts)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 120 | — |
| Protein | 2g | 4% |
| Total Carbohydrates | 19g | 7% |
| Dietary Fiber | 10g | 36% |
| Sugar | g | — |
| Total Fat | 7g | 9% |
| iron | 1.4mg | 8% |
| magnesium | 32mg | 8% |
| potassium | 200mg | 4% |
| vitaminE | 2.8mg | 19% |
GI: 55 ()
Key Nutrients in Tiger Nuts for Heart Health
Fiber
10gSupports heart health by providing essential fiber
Potassium
200mgSupports heart health by providing essential potassium
Magnesium
32mgSupports heart health by providing essential magnesium
Best Ways to Eat Tiger Nuts for Heart Health
- Soak raw tiger nuts in water for 12-24 hours to soften before eating
- Blend soaked tiger nuts with water to make horchata de chufa (tiger nut milk)
- Use tiger nut flour in baking as grain-free, nut-free alternative
- Roast lightly for enhanced flavor and easier digestion
Pro Tip:
Focus on the overall dietary pattern rather than single 'superfoods.' Consistent consumption of a variety of heart-healthy foods provides the greatest cardiovascular protection.
Tiger Nuts Health Benefits
- Highest prebiotic fiber content (30% by weight) feeds beneficial gut bacteria
- Resistant starch improves insulin sensitivity and supports healthy blood sugar
- Rich in oleic acid (same healthy fat in olive oil) supports cardiovascular health
- High in iron (3.5mg per 100g) and magnesium (80mg) for energy and muscle function
Important Considerations
- Very high in fiber (30g per 100g)—start with small amounts to avoid gas and bloating
- Can cause digestive discomfort if not properly soaked or chewed thoroughly
- May be too hard to chew for people with dental issues unless soaked or ground
- High in natural sugars and calories—watch portions for weight management
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