Teff is a tiny, ancient grain that packs a powerful nutritional punch. In just one cup (193.0 g) of raw teff, you'll find 708 calories. It's a great choice for those looking for a healthy, gluten-free alternative to wheat or other grains.

Teff is incredibly rich in protein, iron, and antioxidants. It's also low in fat and is great for digestion.

In this article, we'll explore the history of teff, its health benefits, and some delicious teff recipes.

What is Teff?

Teff is a gluten-free grain that is native to Ethiopia. It's been used as a dietary staple in Africa for thousands of years but has just recently gained popularity in other parts of the world. The grain is incredibly small, measuring less than 1mm in diameter, and comes in a range of colors, including white, brown, and red. Teff is incredibly versatile and can be used in a variety of dishes, including bread, porridge, and even beer.

The History of Teff

Teff has been a staple in Ethiopia for thousands of years. It's believed to have originated in the region around 4000 BC and has been a dietary cornerstone ever since. In Ethiopia, teff is used to make a traditional flatbread called injera, which is eaten with almost every meal. In recent years, the grain has gained popularity in other parts of the world due to its unique nutritional profile and gluten-free status. Today, teff is grown in a variety of countries, including the United States, where it is used in a range of dishes.

Teff is Gluten-Free

For those with celiac disease or gluten intolerance, teff is an excellent alternative to wheat and other gluten-containing grains. The grain is naturally gluten-free, making it a safe and healthy option for those on a restricted diet.

Teff Is High in Protein

Teff is an excellent source of plant-based protein, with one cup (193.0 g) of raw teff containing 26 grams of protein. This makes it an ideal option for vegetarians and vegans looking to increase their protein intake.

Teff Is an Excellent Source of Iron

Teff is also rich in iron, with one cup (193.0 g) of raw teff containing 7.2 milligrams. This is a significant amount, considering that the recommended daily intake of iron for adults is 18 milligrams. Iron is an essential nutrient that helps to transport oxygen around the body and plays a crucial role in energy production.

Teff Is Rich in Antioxidants

Teff is packed with antioxidants, which help to protect the body against damage from free radicals. These harmful molecules can cause oxidative stress and increase the risk of chronic diseases such as cancer and heart disease.

Teff Is Low in Fat

Teff is a great option for those looking to reduce their fat intake. One cup (193.0 g) of raw teff contains just 2.4 grams of fat, making it a low-fat alternative to other grains and starches.

Teff Is Great for Digestion

Teff is an excellent option for those with digestive issues. The grain is high in fiber, which helps to keep the digestive system healthy and functioning correctly. It's also easy to digest and has been found to be beneficial in managing conditions such as irritable bowel syndrome (IBS) and colitis.

Teff Can Help Control Blood Sugar Levels

If you're looking to manage your blood sugar levels, teff is an excellent option. The grain has a low glycemic index (GI), which means that it releases glucose into the bloodstream slowly and steadily. This can help to prevent spikes in blood sugar levels and make it easier to manage conditions such as diabetes.

Teff Has a Nutty Flavor

One of the unique characteristics of teff is its nutty, slightly sweet flavor. This makes it an excellent option for a range of dishes, including bread, pancakes, and porridge. The flavor of teff can be enhanced by toasting the grains before you cook them, which can add an extra layer of depth and complexity to your dish.