Teff: The New "Super-Grain"
posted 19th April 2022
Teff (Eragrostis tef), is traditionally cultivated in Ethiopia and Eritrea, where it is consumed as a staple grain. It is mainly used to make injera, a traditional fermented pancake. Teff is becoming more popular around the world, as the nutritional value, high productivity and resiliency of the plant become more known. Like most other ancient grains, teff is super nutritious. In America and Australia, it has been used as a forage crop for animal feed. However, over the past decade, the recognition that 'teff is gluten-free' has raised global interest. In the developed world it is being called "the new supper-grain" consequently, literature on the nutritional composition, processing quality, and health benefits of teff has grown tremendously.
As Habesha I am extremely proud by the staple food choice of our forefathers. Teff is compacted with numerous advantages. It is low on the carbon. Some even dare to call it carb-free for the fact that the starch that is found inside teff is resistant-starch which is not easily digestible immediately after ingestion. One of the drawbacks of wheat is after consumption it readily releases glucose in our body there by increase the amount of sugar in the blood.
Teff has got vitamin c that you would not find in any of the grains. It is loaded with minerals and vitamins, has the much-needed fibre for the body. It has got almost all type of protein inside this tinny seed. All in all when the UN crown it as the new "supper grain" without any exaggeration it got its deserved place in the grain world.
Recently in an article I wrote about teff a women commented "why are we (Ethiopia and Eritrea) then famine-stricken nations" to which I responded "had it not been for teff I doubt we would make it during those difficult days". And it is entirely true because for one teff is nutritionally very rich and it is also one of the most drought resistant grains ever.
Why are we calling Teff: Carb-Free?
Do you know Complex carbohydrates make up 80 percent of the teff grain? Carbohydrates are the major source of energy for human nutrition and play an important role in metabolism and homeostasis. It has a starch content of approximately 73 percent, making teff a starchy cereal.
However, the most important issue is the extent to which carbohydrate is digested and absorbed in the small intestine. Because it determines health effect of that particular food.
Rapidly digested and absorbed carbohydrates (glycaemic carbohydrates) have greater impact on blood glucose levels, which is associated with metabolic diseases such as type-2 diabetes and cardiovascular diseases. Hence, from a health standpoint, slowly digesting carbohydrates are preferred over rapidly digesting ones.
Teff contains approximately 20 to 40 percent resistant starches and has a relatively low glycaemic index. Like many low carbohydrate, high protein fibrous foods teff helps to slow the release of insulin into the bloodstream. The blood sugar stability it promotes helps to prevent diabetes and weight gain.
A stable blood sugar level is also essential for balance hormones, healthy brain chemistry and great energy levels. Moreover, one cup of teff provides your daily requirement of manganese. This mineral has been shown to help prevent high blood sugar levels that can contribute to diabetes too.
Hence it is this unique slow digestible character that baptise teff its name Low-carb or in rare instances carb free.