What flashes in your mind’s eye when you think of superfood whole grains? Well! Maybe quinoa or Chia seeds! But do you know that a super grain called ‘Teff’ is the latest food craze amongst the fitness freaks? This world’s smallest food grain having Ethiopia as its origin is sure to pose a tough challenge to the other whole grains in the health world. Being a nutritional atom bomb, this whole grain is yet to gain its popularity in the developing countries while it has already made a powerful impact in the western world. Let us try to explore this tiny nutritional powerhouse which is definitely becoming a raging sensation.
Teff comes in different colors ranging from white and red to dark brown though there is not a much of difference in its nutritional values. It is believed that because of its tiny size it is known in an Afroasiatic language – Amharic, as “lost”. Also, belonging to the species of lovegrass, it is also known as annual bunch grass. Now, coming to its flavor, it is mild and nutty which resembles a lot like hazelnut and its texture is almost similar to millet.
Want to know why this tiny grain has gained so much popularity as a superfood? Well! The well-known idiom ‘Big things come in small packages’ is very appropriate to describe this miracle food. A single cup of this super grain is loaded with high concentrations of several essential minerals, vitamins and amino acids. One look at its nutritional facts will leave you in total awe and you cannot just resist yourself from knowing more about the various benefits it has to offer. Let us without delay take a quick glance at its astounding nutritional facts:
(Borrowed)
One cup of cooked Teff has about:
- 255 calories
- 1.6 grams fat
- 20 milligrams sodium
- 50 grams carbohydrate
- 7 grams dietary fiber
- 10 grams protein
- 0.46 milligrams thiamine (31 percent DV)
- 0.24 milligrams vitamin B6 (12 percent DV)
- 2.3 milligrams niacin (11 percent DV)
- 0.08 milligrams riboflavin/vitamin B2 (5 percent DV)
- 7.2 milligrams manganese (360 percent DV)
- 126 milligrams magnesium (32 percent DV)
- 302 milligrams phosphorus (30 percent DV)
- 5.17 milligrams iron (29 percent DV)
- 0.5 milligrams copper (28 percent DV)
- 2.8 percent zinc (19 percent DV)
- 123 milligrams calcium (12 percent DV)
- 269 milligrams potassium (6 percent DV)
- 20 milligrams sodium (1 percent DV)
Now let us explore some of its many surprising health benefits.
Teff can ease menstrual problems: Suffering from heavy flow or severe cramps during your menstrual cycle? Not to worry! This tiny grain can be a solution to get a relief from those difficult times! Want to know how? Teff is well known for its anti-inflammatory properties which provides a soothing sensation and makes life much easier.
Teff can help you shed those extra pounds: Are you on the road to achieve weight loss goals? The large amounts of dietary fiber present in this tiny grain can go a long way in helping you to shed those extra pounds by keeping your tummy full for longer periods. This, in turn, helps you control the hunger cravings thereby aiding in weight reduction.
Teff is a boon to those suffering from celiac disease: Let me first throw some light on this disease so that one can appreciate the role of Teff in helping such patients. People suffering from celiac disease are allergic to gluten, a type of protein. If they happen to consume gluten rich food like wheat, barley, rye etc. it can severely affect their small intestine leading to various other complications. Teff being a gluten-free grain can be incorporated into such people’s diet as it is rich in other proteins and prevent them from becoming anemic.
Teff can immensely help diabetic patients: This tiny grain plays a vital role in regulating blood sugar levels! Thanks to its low glycemic index, high content of resistant starches and fiber. It helps in the slow release of insulin into the bloodstream, thereby managing the glucose levels very effectively. Diabetic patients can, without a second thought, incorporate this miniature sized miracle into their diet.
Your stomach and heart will simply love this superfood: For us to lead a healthy lifestyle it is necessary to have all the vital organs in our body functioning properly and Teff plays a major role in this regard. As far as digestion and bowel movements are concerned it helps to keep their processes smooth by providing the necessary roughage to the large intestine. Also, the dietary fibers present in this grain can save us from a lot of intestinal disorders. Its rich fiber content helps to keep the bad cholesterol in check by absorbing them, thus, keeping various heart-related disorders at bay.
Contributes to the growth of luscious hair: Why not turn to Teff for long locks of hair than to resort to some artificial means? Rich in minerals like zinc and copper, Teff can prevent premature hair loss and aid in hair growth.
Storage:
When comes to storage, it is not much of a problem with Teff. It requires a cool, dry, dark cabinet and sealed airtight containers to prolong its shelf life up to one year.
A simple recipe with Teff:
Teff Porridge:
First of all, toast the Teff (half a cup) in a preferably heavy bottomed pan, for about 5 to 10 minutes until the grain makes a crackling sound and pop. To this add one and a half cups of water, half a teaspoon of cinnamon and dates and stir well! It should be gently boiled for about 15 minutes. Once the porridge has thickened to the consistency of your liking you can add a little cream milk after removing it from the fire. Serve hot with a few cut apples, pecan and powdered cinnamon.
This super grain is all set to make a grand entry in the Indian farm sector according to the Mysuru-based Central Food and Technological Research Institute (CFTRI).
Three cheers to this super grain that has taken the health worl
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