The little-known ‘superfood’ hailed as ‘most nutritious’ grain is one of the healthiest carbs you can eat
Experts are singing the praises of another ancient grain that could be a welcome addition to health-conscious pantries.
Teff, scientifically known as Eragrostis teff, is a sweet and earthy grain that is no larger than a poppy seed and is packed with more minerals, energy, protein and more fiber than buckwheat and quinoa.
Unlike other whole grains, it is also loaded with all nine essential amino acids, which are the building blocks of cells; this is a rare trait in plants where at least one of them is normally missing.
First cultivated in Ethiopia more than 6,000 years ago, the ‘superfood’ is today particularly popular with long-distance runners for its nutritional profile. Ethiopian Olympic gold medalist and former world record holder Haile Gebrselassie called this the secret to his country’s success on the track.
It is also consumed by gluten-free adults and those suffering from celiac disease, a condition in which the body’s immune system attacks gluten found in staple grains such as wheat, couscous, and rye.
Sold for $14 per 24 ounces at food stores like Walmart, it can be cooked the same way as quinoa or used to make porridge.
Nutritionist and performance consultant Dr. has a doctorate in metabolism and nutrition. Scott Robinson previously said: ‘Teff is a small but mighty grain. IT Wheat stands out as a nutritional star food when compared to other popular grains such as rice and quinoa.
‘It also offers athletes and active individuals a unique opportunity to discover a new competitive advantage, not only in terms of athletic performance but also, more importantly, overall health and wellbeing.’
Above are teff grains roasted in Ethiopia. These will be turned into injera bread, a light-textured flatbread that is an Ethiopian staple food.
It is best consumed as part of a balanced diet, he added, and said people should consider consuming whole grains as well as other foods.
A 1/4-cup serving of uncooked teff contains about 190 calories, 6 grams of protein and 3 grams of fiber.
It is also a powerful source of nutrients and contains 101 milligrams (mg) of calcium for strong bones and 3 mg of iron to strengthen the circulatory system.
For comparison, the same size serving of uncooked brown rice contains 170 calories, 3 grams of protein and 2 grams of fiber. It also contains no calcium and only 0.6 mg of iron.
The same serving of quinoa grains contains 170 calories, 6 grams of protein and 5 grams of fiber. It also contains 15 mg calcium and 2 mg iron.
Previous research has already pointed to teff’s potential health benefits.
A little England Working from 2014 Iron levels increased in 11 female runners with low iron levels who ate iron-rich teff bread every day for six weeks.
Above is Ethiopian long-distance runner Haile Gebrselassie competing in the men’s 10,000 meters during the Athens Olympics in August 2004. Olympic gold medalist says teff grains are the secret to his run
another one paper A study of 1,800 people with celiac disease who asked themselves to eat teff showed a decrease in symptoms after the intervention.
Warning signs of celiac disease include chronic diarrhea, constipation, foul-smelling stools, abdominal pain and bloating.
A 2023 UNC Greensboro study also found that it has antioxidant effects in cells, suggesting that the grain may help reduce cellular damage.
Experts have previously suggested that teff’s high iron and calcium content may help protect bones and the circulatory system.
Some have also claimed that its high levels of protein and fiber, which can help a person feel full for longer, may also help people lose weight.
Texas-based Dietitian Lindsey Schoenfeld has previously told people to ensure they eat a variety of foods rather than focusing on a single grain.
He said: ‘The magic is in eating a variety of grains. A grain should not remain alone. They need to complement each other.’
He added: ‘It is more important to rotate foods rather than order them. Eat a variety of grains, such as amaranth, brown rice, quinoa, oats and farro.
‘If we put a food on a pedestal, people will often only eat that food and then run out. They’re also missing out on the nutritional benefits of mixing a variety of whole grains and fake grains, which supports gut health and is much more realistic.’
