One of the hottest superfood trends of late is the tigernut, which you may have heard of if you’re in the market for tigernut butter, a spread that can be compliant with popular eating plans including Whole30 and the paleo diet. That’s thanks to the fact that the tigernut is not actually a nut, says Jackie Newgent, RDN, a plant-forward culinary nutritionist and the author of The Clean & Simple Diabetes Cookbook.
A Primer on Tigernuts
Tigernuts are “chewy little tubers that look like wrinkly chickpeas and have a mild nutty, earthy taste with a hint of sweetness,” says Newgent. Scientifically known as Cyperus esculentus, they are one of the most ancient food sources known to man, as NPR reported. If you haven’t come across this food item alongside popular picks like peanuts, almonds, and walnuts in your local grocery store, there is a key reason. Not only are tigernuts unrelated to tigers — they aren’t part of the hard-shelled fruit family, either. “They are a vegetable that grows underground on the root of a plant,” says Keri Gans, RDN, a nutrition consultant and the author of The Small Change Diet. Other, more familiar tubers include potatoes and carrots, Gans says. RELATED: What to Eat and Avoid on a Plant-Based Diet
Tigernut Butter: Where to Buy It and How to Make It
Newgent explains that the demand for “foods free of allergens” could be behind the tigernut’s surge in popularity and why tigernut butter may be one of 2021’s dominating “It” foods. Gans says, “With the rise of plant-forward or plant-based diets, it’s only natural that it would gain popularity at this time.” You can pick up a jar of tigernut butter at your local health food store or order it online. One family-owned brand, Roots, is entirely devoted to the tubers, offering plain and flavor infused (including carob, honey, and cinnamon) varieties. It’s also relatively easy to make this spread at home by blending tigernut flour and oil in a food processor. “I do it this way and use sunflower seed oil or avocado oil,” she says. “More traditionally it’s made by blending drained, water-soaked tigernuts along with a little oil. If you buy it jarred, it may also have added salt or flavorings, like vanilla extract.” RELATED: 7 Healthy, Protein-Packed Nut Butters
Inspiration for Eating Tigernut Butter
You eat it just like you would any nut butter. Gans suggests spreading it on toast or an apple or mixing it into oatmeal or yogurt. “It also works well in baking because of its natural sweetness,” adds Newgent. She uses it to make a Thai-style sauce, “which I enjoy tossed with noodles,” and homemade chocolatey “power ball” bites based on a blended combination of dates, coconut flour, cocoa powder, and tigernut butter. RELATED: 6 Hangover Cures That Actually Work
Is Tigernut Butter Healthy?
What makes the tigernut a contender for superfood status? Gans says they are high in fiber, monounsaturated fat, and antioxidants, which may help with everything from improving digestion and libido to improving overall heart health. Nutritionally, tigernut butter packs a major punch, which may boost your health in a variety of ways. Here are some of the potential health benefits of tigernut butter.
Tigernut Butter May Help Lower Your Risk of Heart Disease
Tiger nuts have monounsaturated fats, “aka the ‘good’ fat, which may help to decrease the risk for heart disease,” explains Gans. A previous study notes that when added to food, ground tigernuts were effective in lowering LDL (“bad” cholesterol levels), a key way to improve cardiovascular health. Newgent explains that this may be due to the phytosterols in the tuber, “which may interfere with cholesterol absorption.” Plant sterols are in the same family as cholesterol, but come from plants instead of animals. They aren’t regularly absorbed by humans, so when they are they can counteract the animal cholesterol and effectively negate the damage, according to an article published in September 2018 in Nutrients. RELATED: 6 Best Nutrient Pairings for Your Heart
Tigernut Butter Might Improve Gut Health
Tigernuts are a good source of fiber, says Gans. Tigernut butter is, too: Roots Classic Tigernut Butter contains 3 grams per tablespoon. And, while fiber can’t be digested, it is a crucial aid to digestion. “Tigernut consumption has been tied to gut health,” Newgent explains. “The tubers contain insoluble fiber, which gives you a bulkier stool and enzymes that will help you control your gas.”
Tigernut Butter Supports Your Immune System
Gans explains that tiger nuts are known to have antioxidant properties, “from a variety of vitamins and minerals, such as vitamin C and E,” she says, “which may help strengthen our immune system.” Antioxidants are found in the majority of superfoods, and often are key to their superpower claims. Research shows that antioxidants play a role in fighting disease, supporting immunity, and reducing chronic inflammation. RELATED: Will Drinking Mushroom Tea Make You Healthier?
Tigernut Butter May Help Increase Libido
Newgent says that tigernut butter may also help improve your sex life. According to one study, published in September 2015 in BMC Complementary Medicine and Therapies, they were traditionally used in the Middle East to stimulate sexual arousal in men. The researchers tested tigernuts as an aphrodisiac in male rats, finding that when dosed with the tubers, there was a positive effect on their copulatory behavior, enhancing not only their libido but their sexual performance. Nonetheless, it isn’t clear whether the response would be the same with humans; more rigorous studies are needed.
Potential Disadvantages of Eating Tigernut Butter
While there are many purported health benefits of tigernut butter, they’re not the perfect health food.
Their Nutritional Profile Is Imperfect
For one, Gans says: “They have less protein than other actual nuts, such as almonds and pistachios. Therefore, if you’re choosing them for added protein in a plant-based dish, you may wind up with less than you assume.” The same goes when tigernut butter is compared with other nut butters. One tablespoon of Root Classic Tigernut Butter has a single gram (g) of protein, compared with about 3.6 g per tablespoon of peanut butter and 3.4 g for almond butter, as the U.S. Department of Agriculture notes. Newgent says tigernuts also contain antinutrients. Basically, in the same way they interfere with cholesterol absorption, they can do the same with the good stuff as well, “which may negatively impact nutrient absorption.”
It’s Easy to Overeat Tigernut Butter
As with true nut butters, tigernut butter is calorie dense, so enjoy it in moderation if you’re looking to maintain or lose weight. “One tablespoon of tigernut butter is around 100 calories,” Gans says.
Tigernut Butter May Be Pricey and Hard to Find
Only a few brands offer tigernut butter, and you may need to nab a jar online unless you live near a specialty store. Roots seems to be one of the only commercial retail brands. What’s more, tigernut butter may not be cheap for everyone. “It’s relatively pricey, so it’s not an ideal pick if you’re on a tight budget,” Newgent says. For instance, a 7.5-ounce jar of Root Classic retails for $15.99, while 8 ounces of Paleo Tiger Crunchy Tiger Nut Butter sells for $16.99 on Etsy. RELATED: 9 Tips Every Whole30 Beginner Should Try
The Health Experts’ Verdict: Should You Give Tigernut Butter a Try?
Despite the downsides of tigernut butter and the fact that no food is truly “super,” both our nutrition experts encourage giving this trendy spread a try. “There is absolutely no reason one shouldn’t explore the taste and decide for themselves whether or not to include tigernut butter as part of their overall diet choices,” says Gans. Newgent adds that tigernut butter’s potential health benefits are reason enough to add it to your diet, especially “if you need an allergy-friendly alternative to peanuts or tree nuts.” RELATED: The Top Health Food Trends to Expect This Year
