Teff is a highly nutritious ancient grain that originated in Ethiopia between 4000 BC and 1000 BC. Its scientific name is Eragrostis teff. The Amharic word “Teffa,” meaning “lost”, refers to the grain’s small size. Teff is well known by Ethiopians and Eritreans for its superior nutritional quality.
Teff is a tropical grain crop belonging to the grass family, Poaceae. It’s grown primarily in Ethiopia and Eritrea, where it’s thought to have originated thousands of years ago. Resistant to drought, it can grow in a range of environmental conditions and comes in both darker and lighter varieties, the most popular being brown and ivory. It’s also the world’s smallest grain, measuring just 1/100 the size of a wheat kernel. Teff has an earthy, nutty flavor. Light varieties tend to be slightly sweet as well. Much of its recent popularity in the West is because it’s gluten-free.
Nutritional Composition of Teff
Teff contains 11% protein, 80% complex carbohydrates, and only 2-3% fat, including essential omega-6 and omega-3 fatty acids.
Just 3.5 ounces (100 grams) of teff flour provide:
- Calories: 366
- Protein: 12.2 grams
- Fat: 3.7 grams
- Carbs: 70.7 grams
- Fiber: 12.2 grams
- Iron: 37% of the Daily Value (DV)
- Calcium: 11% of the DV
Compared with other grains, teff is a good source of copper, magnesium, potassium, phosphorus, manganese, zinc, and selenium. Additionally, it’s an excellent source of protein, boasting all the essential amino acids.
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It’s particularly high in lysine, an amino acid that’s often lacking in other grains. Essential for the production of proteins, hormones, enzymes, collagen, and elastin, lysine also supports calcium absorption, energy production, and immune function.
Here's a comparison of the nutritional content of teff flour versus all-purpose flour per 100g:
| Nutrient | Teff Flour (100g) | All-Purpose Flour (100g) |
|---|---|---|
| Calories | 366 | 364 |
| Protein | 12.2 g | 10.3 g |
| Fat | 3.7 g | 1.0 g |
| Carbohydrates | 70.7 g | 76.3 g |
| Fiber | 12.2 g | 2.7 g |
| Calcium | 11% DV | Trace amounts |
| Iron | 37% DV | 5% DV (un-enriched) |
Teff is also high in lysine. Teff is an excellent source of iron. Teff also provides more calcium than other grains by a wide margin.
Health Benefits of Teff
Teff grain provides sustained energy through complex carbohydrates while delivering complete proteins for muscle repair. The high magnesium content supports muscle function and prevents cramping, while iron ensures optimal oxygen delivery to working muscles. Teff grain provides calcium, magnesium, and phosphorus in ratios that optimize bone mineralization as you age. The manganese content supports collagen production for joint health, while zinc aids in bone tissue repair.
Growing children need complete proteins for proper development, and teff grain delivers all essential amino acids in easily digestible form. The high iron content prevents childhood anemia, while calcium and phosphorus support strong teeth and bones.
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Maskal Teff provides 37% of daily iron needs in just 3.5 ounces, compared to only 5% from wheat flour. Teff also contains vitamin C and lysine, which enhance iron absorption in your body.
Gluten-Free Alternative
As teff flour naturally contains no gluten, it’s a perfect gluten-free alternative to wheat flour. Gluten is a group of proteins in wheat and several other grains that gives dough its elastic texture. However, some people cannot eat gluten due to an autoimmune condition called celiac disease.
As gluten-free alternatives to wheat are growing in popularity, you may want to know more about teff flour, such as its benefits and uses. This article tells you everything you need to know about teff flour.
High in Dietary Fiber
Teff flour contains 7 grams of fiber per cooked cup, significantly more than refined wheat flour. The smaller grain size makes teff easier to digest, while its prebiotic fiber feeds beneficial gut bacteria. Teff is higher in fiber than many other grains. Teff flour packs up to 12.2 grams of dietary fiber per 3.5 ounces (100 grams). In comparison, wheat and rice flour contain only 2.4 grams, while the same size serving of oat flour has 6.5 grams.
A high fiber diet is associated with a lower risk of heart disease, diabetes, stroke, high blood pressure, bowel disease, and constipation.
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Rich in Iron
Teff is unusually high in iron compared to other grains, so it’s a great choice for increasing your iron intake. Teff is said to be extremely high in iron, an essential mineral that carries oxygen throughout your body via red blood cells. In fact, intake of this grain is linked to decreased rates of anemia in pregnant women and may help certain people avoid iron deficiency.
Lower Glycemic Index
Whole, cooked teff has a relatively low glycemic index (GI) compared with many grains, with a moderate GI of 57. This lower GI is likely due to it being eaten as whole grain. Thus, it has more fiber, which can help prevent blood sugar spikes.
A low GI diet can be an effective way for people with diabetes to control their blood sugar. Although teff may have a lower GI than most grain products, remember that it’s still moderate to high GI. Anyone with diabetes should still carefully control their portion sizes and keep carb content in mind.
Teff in Ethiopian Cuisine
The preferred staple in the Ethiopian and Eritrean diet is engera/injera (pronounced en-jer-a, and sometimes spelled injera), a flat sour-like fermented pancake that is used with “wot”, a stew made with spices, meats, and pulses, such as lentils, beans, and split peas. In Ethiopia and Eritrea, teff is the most common cereal crop used to make engera.
When teff is used to make engera, a short fermentation process allows the yeast to generate more vitamins.
How to Incorporate Teff into Your Diet
You can use teff flour in place of wheat flour in numerous dishes, such as pancakes, cookies, cakes, muffins, and bread, as well as gluten-free egg noodles. For a simple salad, toss the cooked grain with extra-virgin olive oil, garlic, vinegar, and fresh herbs. Top with roasted vegetables and/or a simple grilled protein to create a full meal you’ll love.
Teff flour can be purchased at local ethnic grocery stores and used at home for making traditional Ethiopian bread. In Ethiopian grocery stores, one can buy fresh injera made with a mixture of teff and whole wheat.
Teff can be cooked and eaten as a whole grain or ground into flour and used to make baked goods, breads, pastas, and traditional Ethiopian injera.
Varieties of Teff
There are several varieties of teff, each with characteristics best suited to specific conditions. White teff is the preferred type but only grows in certain regions of Ethiopia. White teff grows only in the Highlands of Ethiopia, requires the most rigorous growing conditions, and is the most expensive form of teff. Red/brown teff, the least expensive form and the least preferred type, has the highest iron content.
Today in Ethiopia, red teff is becoming more popular related to its increased iron content.
Teff and Diabetes Management
Since teff has a low glycemic index, is enriched in essential amino acids and fatty acids, and contains nutritionally balanced minerals, vitamins, and their precursors, it could be a promising food for the prevention and management of diabetes.
Teff contains enough fibers, which can benefit diabetic patients. The cover of teff grain contains slowly digestible carbohydrates and fiber, which benefit diabetic patients more.
Overall, its nutritional compositions make teff one of the healthy nutrients recommended for diabetic patients. Particularly, having a low glycemic index and load, containing essential amino acids and fatty acids, balanced minerals and vitamins, and high fiber compositions make it a reliable and promising food that can ameliorate diabetic complications.
