Teff Nutrition Facts
Teff is a small grain that is highly nutritious and filled with a wide variety of vitamins and minerals. According to the U.S. Department of Agriculture, 100 grams of uncooked teff contains:
Energy: 367 kcal Protein: 13.3 g Fat: 2.38 g Carbohydrate: 73.1 g Fiber: 8 g Calcium: 180 mg Iron: 7.63 mg Sodium: 12 mg Potassium: 427 mg
This gluten-free cereal also contains magnesium, zinc, copper, manganese, riboflavin, and pantothenic acid. It also has high iron and calcium content. The presence of a wide variety of vitamins and minerals in teff is what gives it its many health benefits. So, what are these health benefits, you ask? Scroll down to find out!
Health Benefits Of Teff
1. Improves Bone Health
Adequate intake of calcium can prevent bone loss (osteoporosis) while aging. Calcium is an essential mineral for bone growth and development. Teff contains 0.165% calcium, which is higher than most other cereals. One study conducted by the University College (Cork) found that calcium supplementation can enhance bone mineral density and reduce the risk of fractures. Another study highly recommended the consumption of red teff grains to prevent osteoporosis and help bone healing. However, more studies are warranted to understand the full benefit of teff in humans.
2. Manages Diabetic Symptoms
A diet rich in whole grains contains dietary fiber, which can reduce the incidence of type 2 diabetes and improve insulin responsiveness. According to a study conducted on mice, a 14-week dietary treatment with teff improves glucose tolerance. The low glycemic index of this Ethiopian grain is highly recommended for diabetic patients. A study conducted by the University of Sydney found that teff improves overall glycemic control in people with diabetes. Also, teff is rich in manganese, which helps improve glucose tolerance.
3. Enhances Digestive Health
Teff has high starch digestibility and contains both soluble and insoluble fiber. This whole grain has been used to speed up digestive processes. According to research, soluble fiber can soften the stools by drawing out the gut’s water and supporting fat metabolism. At the same time, insoluble fiber increases bowel movements. Dietary fiber intake can also stimulate peristaltic motion and relieve constipation. However, more studies are needed to understand this benefit of teff in humans.
4. Supports Cardiovascular Health
As per the Food and Drug Administration , whole grains like teff can help reduce the risk of cardiovascular disease. Teff is also low in sodium, and low sodium intake can assist in decreasing blood pressure, thereby reducing the risk of heart disease. Additionally, the presence of vitamin B6 in teff helps reduce the risk of CVD. Teff is also a rich source of iron that is needed for hemoglobin production and blood circulation. This is important to maintain a healthy heart. However, more research is required to understand this benefit of teff in humans.
5. Treats Iron Deficiency
The high iron content of teff helps people with iron deficiency. In general, you can see many iron deficiency-related cases in pregnant women. Teff consumption is linked with the reduction of anemia in pregnant women. This was seen in a study conducted by the Manchester Metropolitan University. It found that intake of teff flour-rich bread acts against iron deficiency during pregnancy. Also, teff may aid in weight loss. This was shown in a study conducted by the Pennsylvania State University, where teff hay was found to be an appropriate forage source for obese horses. Of course, more research conducted on humans is required to prove the same. Furthermore, much anecdotal evidence suggests that the anti-inflammatory potential of teff helps you deal with menstrual problems like severe cramps, heavy menstrual flow, and pain in muscles.
Types Of Teff
The most common types of teff include:
White teff Red/brown teff Mixed (red, white, brown) teff
White teff is the most expensive teff, and it only grows in certain parts of Ethiopia. Red/brown teff is the least expensive and the more commonly preferred type of teff. How do you add teff to your diet? Scroll down to find some ideas to do so.
How To Add Teff To Your Diet
Teff can be eaten as a grain, or its flour can be used in baked goods and pasta dishes, like Ethiopian injera. Grinding the small seeds of teff gives a fine teff flour, which has a very nutty and sweet flavor. This teff flour pairs best with cocoa powder, nuts, fruits, and chocolate.
Use teff as an alternative to wheat flour in numerous dishes, such as pancakes, cakes, cookies, and muffins, as well as gluten-free egg noodles. You can use it as a crunchy salad topping. Use teff as a substitute for polenta. You can spread cooked teff on the bottom of a pan and top it with mixed eggs. Try swapping out your usual oatmeal for teff in a breakfast bowl. Add teff to your homemade veggie burgers.
Here in this blog, the blogger, Shannon, takes us on her impromptu baking adventure with teff flour, a gluten-free and nutrient-packed option. Sharing her spontaneous approach, she explores the world of Teff flour and its diverse uses, ultimately crafting gluten-free carrot cake breakfast cookies. She mentions, “Teff is a nutritional powerhouse. Very high in fiber, protein, iron, and all the B vitamins.” (i) You can also easily prepare some delicious recipes with teff. Check out three tasty recipes below.
4 Easy And Delicious Teff Recipes
1. Teff Peanut Butter Cookies
What You Need
Teff flour – 1½ cups Vanilla extract – 1½ teaspoons Salt – ½ teaspoon Pure maple syrup – ½ cup Canola oil – ½ cup Smooth peanut butter – 1 cup
Process
2. Teff Muffins
What You Need
Teff flour – ¾ cup Unsweetened apple sauce – ½ cup Sea salt – ¼ teaspoon Brown rice flour – ¾ cup Water – 2/3 cup Eggs – 2 Arrowroot starch – ½ cup Baking powder – 1½ teaspoons Olive oil – 1/3 cup Chopped hazelnuts – ½ cup Ground cinnamon – ½ teaspoon
Process
3. Teff Banana Raisin Bread
What You Need
Teff flour – 1¾ cup Chopped dates – ½ cup Chopped walnuts – ½ cup Whisked egg – 1 Ground cinnamon – 1 teaspoon Coconut oil – ½ cup Stevia – 1 cup Baking powder – ½ teaspoon Baking soda – ½ teaspoon Vanilla extract – 1 teaspoon Salt – ½ teaspoon Mashed banana – 1 cup
Process
4. Teff Pancake
What You Need
Teff flour – 1 cup Sugar – 1 tablespoon Milk – 1 cup Egg – 1 Melted butter – 2 tablespoons Baking powder – 1 teaspoon Salt – ½ teaspoon
Process Note: Teff should be stored in a cool, dry place. Teff flour can last up to one year, and teff grain can last up to two years. An opened flour bag should be kept in the fridge to avoid rancidity. Consumption of a limited quantity of teff is considered safe. But, are there any risks associated with excess intake? Find out in the next section.
Risks And Precautions
Intake of teff is generally considered safe. But, excess consumption may cause side effects in some people. As teff is high in fiber, it may cause gas or bloating. Also, it can contain high amounts of phytate, which inhibits mineral absorption in the body. Fermented teff formulas contain lower amounts of phytates People with celiac disease should consume pure teff, which is free of gluten. When purchasing, always look for gluten-free certifications on product labels. People with calcium and zinc deficiencies should limit the intake of teff. Is teff a superfood? Teff is rich in protein and other essential minerals and is considered a superfood for its many benefits. Is teff healthier than oats? Teff grain provides more calcium than most other grains and is healthier than oats. Which is better: teff or quinoa? Teff is better than quinoa as it contains more protein than quinoa. Is teff good for kidneys? Teff is good for kidneys due to its rich fiber content. In general, foods rich in fiber may help prevent kidney disease. Is teff prebiotic? Yes. Teff is prebiotic. The insoluble fiber in teff can feed the bacteria in the gut, and a healthy balance of gut bacteria is essential for health. Teff grains have surprising health benefits, and are becoming popular each day. Watch the video to learn more about the nutritional secrets of this unique grain and how to incorporate it to make your diet wholesome.
