Have you Heard of Teff?

Have you ever heard of teff?  Teff (Eragrostis tef) is a type of grain which has gained popularity because of its impressive nutrition profile. To give you a brief overview of the possible benefits of this whole grain, below is a list of 7 key benefits:

1. It has all the essential amino acids. This means our body can create a protein from this food alone.
2. Teff is gluten free! This is great to increase the variety of whole grains someone who is celiac can eat. Variety is important to reduce boredom as well as increase the amount of nutrients your body receives.
3. As a whole grain teff is high in fibre which will keep you feeling fuller for longer and promotes good gut health.
4. Teff is a source of iron. Iron is needed to allow oxygen to be transported throughout your body.
5. Compared to other cereals teff has higher amounts of the minerals calcium, zinc, magnesium, iron, phosphorous and copper.
6. Vitamins are needed in smaller amounts for optimal health. Teff has good amounts of the vitamins C, A ,and the B vitamins niacin, riboflavin and thiamine.
7. As a whole grain teff has a lower glycaemic index compared to more refined grains. This is a useful carbohydrate choice for people with diabetes or anyone wishing to control their blood sugar levels.

Take home message: Teff has many health benefits for your body and including this whole grain as a part of a balanced diet is a good choice.

References:

1. Gebremariam, M. M., Zarnkow, M., & Becker, T. (2014). Teff (Eragrostis tef) as a raw material for malting, brewing and manufacturing of gluten-free foods and beverages: a review.Journal of Food Science and Technology, 51(11), 2881–2895. http://doi.org/10.1007/s13197-012-0745-5
2. Critical study of the iron content of TEF (Eragrostis tef). Besrat A, Admasu A, Ogbai M Ethiop Med J. 1980 Apr; 18(2):45-52.
3. Bultosa G, Taylor JNR. Teff. In: Wringley C, Corke H, Walker C, editors.Encyclopedia of grain science. Oxford: Academic; 2004. pp. 281–289
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5. Seyfu K (1997) Teff (Eragrostis tef(Zucc.) Trotter): promoting the conservation and use of underutilized and neglected crops. Institute of plant genetics and crop plant research, International plant genetics resources institute, Rome, Ital
6. National Research Council .Lost crops of Africa. Volume 1: grains.Washington DC: National Academy Press; 1996
7. Jansen GR, DiMaio LR, Hause NL. Amino acid composition and lysine supplementation of teff.J Agric Food Chem. 1962;10:62–64.
8. Efficacy of gluten-free diet alone on recovery from iron deficiency anemia in adult celiac patients.