What is TEFF?
Its a seed of a grass plant, very tiny seeds less than 1-mm in diameter, and a thousand seeds
may weigh just o.3-gram originally belongs to Africa, but now cultivated as a commercial
crop in many places in the world, it's very popular and very rich in very good quality proteins,
and because of this reason, its demand is just rising, actually its Ethiopias lifeline and also
Ethiopia's pride,(1)
let's see
What it has?
Teff cooked, 100-gram, 3.5-oz
Energy.... 101-kcl
Carbohydrate........ 19.86-gram
in this
Dietary fiber........ 2.8-gram
Fat..... ......... 0.65-gram
Protein....... ....... 3.87-gram
Vitamins
Vitamin B1....thiamine. .0.183-mg....... 16%DV
Vitamin B2 riboflavin..0.033-mg..... 3%DV
Vitamin B6 .......... 0.097-mg..... 7%DV
Niacin........ ........... 0.909-mg ..... 6%DV
Folate....... ......... 18-ug......... 5%DV
Minerals
Manganese..... 2.86-mg... ....... 136%DV
Phosphorous.... 120-mg..... 17%DV
Iron.... ... 2.05-mg... 16%DV
Magnesium.... 50-mg..... 14%DV
Zinc..... 1.11-mg... 12%DV
Calcium...... 49-mg 5%DV
Potassium..... 107-mg 2%DV
What is the TEFF protein profile?
In comparison to other grains, teff contains higher amounts of all amino acids and it
has been found that its amino acid profile is very close to eggs, at the same time its gluten
free, let's see, so its 9-essential amino acids are ,(2)
in 100-gram serving
Amino acids Amounts %DV
Histidine 0.3-gram.... 40%
Isoleucine 0.5-gram...... 33%
Leucine 1.1-gram..... 37%
Lysine 0.4-gram.... 17%
Methionine 0.4-gram 55%
Cystine 0.2-gram.... 77%
Threonine 0.5-gram......... 45%
Valine 0.7-gram...... 35%
Phenylalanine 0.7-gram.... 74%
Tyrosine 0.5-gram... 49%
As you see it has almost all essential amino acids and also in very good amounts, but its
in- complete protein because lysine is low in amounts, apart from these very essential
amino acids it also has other amino acids which also contribute to health in a big way
What is its position in Glycemic Index?
Glycemic index, is a marker for food that indicates that how much that food can raise
blood sugar levels, its very basic guidelines for diabetic patients, all foods are divided in
3-categories
-Low GI foods............... .GI values less than 55
-Medium GI foods........ .GI values between 55 and 69
-High GI foods......... GI values more than 70
just for an idea
Rice............. 78+-9
Potatos........ 78+-4
and
Teff Injera........ 36, low
Corn Injera......... 97, very high
Injera is a flatbread made from fermented flour called batter, teff injera is very popular
the national dish of Ethiopia
Is teff is gluten-free?
Yes its 100%, gluten-free, apart from gluten-free its very healthy food
What are the health benefits of TEFF?
All around its very healthy food and it has lot numbers of health benefits, so let's follow,(3)
-healthy heart
It's more friendly to the heart reduces overall strain on the heart,, reduces blood pressure
and also overall risk for heart
-celiac support
It's gluten-free and it becomes an alternative to wheat, barley, and rye all gluten-containing
foods at the same times, it's rich in vitamins and minerals, so good for those having this disease
-increases blood circulation
Its very good in iron and other minerals, and because of them it increases the blood circulation
-boost digestive system
It accelerates the digestion process, slightly laxative, maybe because of the very high content of
fiber
-promote growth
It has all the good elements required for growth, good amino acids, vitamins, minerals all only
support growth
-diabetic control
It regulates insulin levels, and in that way, it reduces the spikes of blood sugar in the bloodstream
-support energy production
It contains a number of minerals, which in the end contributes to an increase in energy production
-healthy bones
Again it has calcium along with minerals, which contributes the overall bone health
-support the immune system
It has all the ingredients to support the immune system, good amino acids, good amounts
of minerals, along with vitamins, they all help in supporting the immune system
-help in PMS
Premenstrual syndrome, here teff is found to be helpful, reducing the cramps, also reduces
pain in muscles, because of high amounts of the phosphorous present in it
-loose weight
It's helpful in reducing weight, as one hand its rich in protein and on another hand it has
good fibers they both contribute to weight loss
Is any negative points about TEFF?
Up to now, we have addressed all possible good points about teff, now this question comes in
that what if any adverse reports are around about teff, so let's examine it
-though its not very clear but excessive consumption of teff, may create a problem like
bloating and gas
-it has less thiamine and less lysine they both can contribute to some minor health syndromes
-it has very high amounts of phytate, which interfere in the absorption process of minerals
All these possibilities can be taken care of if you take teff along with garlic onion, and with
vegetables.
Does it easy to cook?
Very often it is asked that how easy to cook, it's much easier than quinoa, it cooks very
fast, and most of the time most of the persons are taking it in the form of Injera, or mix
its flour with wheat flour and make bread
How to use TEFF in food?
-Its used as a cereal for making bread and as a fermented food
-Its used in making Injera, a fermented pancake bread
-Grains can be consumed as breakfast cereals in the form of porridge
-Flour is used for making injera, pancakes, waffles, warps
-Teff is also used in making alcoholic drinks, and gluten-free bears
-It's used by mixing it with other grains such as wheat, soybeans, chickpea
So, where this TEFF stands from Plant Sources of Proteins' point of view?
Our stand is very clear, its a very important protein source, and at the same time friendly
to diabetics, and also gluten-free, in any given situation its great food for vegetarians
and vegans very much trusted food for centuries, and we are recommending it to
everyone who wants to enjoy a very healthy life
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The Information Which Can Be Helpful To You
-Your morning starts with COFFEE or TEA, why not just think of starting it
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-Very few people aware of the possibility that food what they eat
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