Teff – Nutritional Value, Health Benefits, Recipes

Teff, (Eragrostis tef), sometimes spelled tef, annual cereal grass (family Poaceae), grown for its tiny nutritious seeds. Teff is native to Ethiopia and Eritrea, where it is a staple food crop to millions of people.

Eragrostis tef, also known as teff, Williams lovegrass, or annual bunchgrass, is an annual grass, a species of lovegrass native to the Horn of Africa, notably to modern-day Ethiopia.^[rx] It is cultivated for its edible seeds, also known as teff. Teff was one of the earliest plants domesticated. It is one of the most important staple crops in Ethiopia and Eritrea.

Description

Eragrostis tef is a self-pollinated tetraploid annual cereal grass.^[rx] Teff is a C₄ plant,^[rx] which allows it to more efficiently fix carbon in drought and high temperatures, and is an intermediate between tropical and temperate grass. The name teff is thought to originate from the Amharic word ጠፍፋ teffa, which means “lost”.This probably refers to its tiny seeds, which have a diameter smaller than 1 mm.^[rx] Teff is a fine-stemmed, tufted grass with large crowns and many tillers. Its roots are shallow but develop a massive fibrous rooting system. The plant height varies depending on the cultivation variety and the environmental conditions.^[rx] As for many ancient crops, teff is quite adaptive and can grow in various environmental conditions;^[rx] particularly, teff can be cultivated in dry environments, but also under wet conditions on marginal soils.^[rx]

Teff is tufted or bunching grass with thin narrow stems and a broad crown. The shallow fibrous roots form a massive root system, and the plant is resistant to both drought and waterlogging. The self-pollinating flowers are borne in open panicles and produce seeds that range in color from white to deep red-brown. Teff seeds are among the smallest of all cereal grains, usually measuring less than 1 mm (0.04 inch) in diameter. Teff utilizes a photosynthetic pathway known as C₄ carbon fixation, which largely prevents photorespiration and thus contributes to the plant’s drought tolerance.

Teff is an ancient crop and was likely domesticated more than 6,000 years ago in Ethiopia, which is the major center of the plant’s diversity. The name teff is thought to originate from the Amharic word teff, which means “lost” and likely refers to the minute seeds. Teff is a labor-intensive crop and requires significant soil preparation to ensure even sowing and proper seed depth. Additionally, harvesting, threshing, and winnowing are often done by hand, and the tiny seeds are tedious to handle and transport without loss.

Teff flour is used extensively in Ethiopia to make injera, a soft flatbread prepared from slightly fermented batter, and the grains are also used in stews and porridges. The grains have a mild, nutty flavor and are a good source of dietary fiber and protein, and are high in magnesium, calcium, and other minerals. Teff has increased in popularity as a gluten-free health food in developed countries and has potential as an alternative food crop. In some places, the plant is also grown as a forage or hay crop, and the stalks are commonly fed to livestock postharvest.

 

Teff scientifically known as Eragrostis tef is a common cereal crop of Poaceae or Gramineae family with small grains. The plant is believed to have originated in Ethiopia between 4000 and 1000 BC and can be grown over a very wide range of altitudes (sea level to 3,000 m). Teff is now grown in India, Europe, Australia, Canada, and America. Some of the popular common names of the plant are Williams’s love grass, annual bunch grass and taf, tef, teff, Abyssinian love grass, Ethiopian millet, and Teff grass. The plant is primarily a cultivated cereal crop in Ethiopia with high market prices and socio-economic values. There are many teff varieties, with special merits for production in different agro-ecologies. The whitest grain color varieties are considered superior and have high market prices. The Word teff originates from the Amharic word “teff” which means “lost”, due to the incredibly small size of grain (seed has 1/32 parts of an inch in diameter). It’s used in a similar way to quinoa, which is another popular health food. It cooks very quickly and can be used to make flour or bread.

Plant Description

Teff is an annual, leafy, tufted grass that grows about 150-200 cm tall. The plant is found growing in degraded forests and banks of backwaters. It is mainly grown on sandy loams, but it can grow on black, heavy clay soils (black cotton soils) provided they are well-drained and have sufficient N. Neutral or slightly acidic soils are preferred. The culms are fine, erect, simple or sparsely branched, prone to lodging. The root system is shallow and fibrous. Tef is a leafy species. The plant has a hollow, smooth, erect stem that can reach 8 to 47 inches in height. Leaves are glabrous, linear, 25-45 cm long x 0.1-0.5 cm wide. The seed head is a long panicle, 10-65 cm in length, bearing 10-40 slender racemes, which may be either very loose or very compact. Panicles bear 30-1100 spikelets. Fruits are ellipsoid, minute (1-1.5 mm x 0.5-1 mm), yellowish-white to deep brown caryopsis.

Teff is considered a major food crop in Ethiopia and Eritrea, Africa, where it is mainly processed into different foods and beverages, such as bread, sweet unleavened bread, porridges, pancakes, biscuits, cookies, cakes, stir-fry dishes, casseroles, soups, stews and puddings. The teff kernel is extremely small, perhaps the smallest amongst carbohydrate-rich grains, and it symbolizes an exceptional source of fiber and minerals, especially calcium and iron. Due to its high fiber content and gluten-free status, teff is becoming a popular ingredient in many countries for the production of gluten-free foods, especially bakery products.

Health Benefits of Teff Grain

The health benefits of Teff grains is such that it is a rich source of protein, helps in developing good bones and teeth, is free of gluten, helps in reducing premenstrual syndrome, treats constipation, regulates blood sugar levels, is low in fat content, helps in providing long-lasting energy, is loaded with fiber, helps in reducing weight, controls the signs of early aging, prevents heart disease. Let’s take a closer look at the fascinating health benefits of teff grain in detail below.

1. Healthy Heart

Teff grain has been shown to be very beneficial for heart health. Low sodium content guarantees that the body doesn’t clog up the arteries too much, and the grain has been shown to effectively decrease blood pressure in research studies. This can reduce your chances of suffering from heart attacks or strokes, and reduce the overall strain on your cardiovascular system. (1)

2. Celiac Support

Many people are suffering from Celiac disease, it will be important to have alternative options to gluten-containing foods. Celiac disease (gluten intolerance) can be quite painful and dangerous for people who suffer from it, which is why gluten-free options like teff grain, mostly since it’s so nutrient-dense, make for healthy, delicious options for people to avoid gluten.(2)

3. Increased Circulation

Speaking of minerals, the most unusually high mineral content comes in the form of iron. In fact, teff is commonly recommended for patients suffering from anemia. Iron is a key element in our red blood cells, and when there is an iron deficiency in the body, weakness, dizziness, cognitive impairment, muscle cramps, and headaches can often follow (these are symptoms of anemia). If you want to boost your circulation and increase oxygenation to important organ systems and areas of your body, then add some teff grain or injera bread to your diet instantly! (3)

4. Boosts Digestive Health

Teff grain has been used for thousands of years as a laxative, or at least a means to speed up the digestive process. This is likely due to the high content of dietary fiber in the grain, which can bulk up stool, encourage peristaltic motion, and increase the regularity and quality of your bowel movements. Dietary fiber can also balance cholesterol levels in the body by eliminating excess omega-6 fatty acids, in addition to relieving constipation, bloating, cramping, and more serious gastrointestinal issues. (4)

5. Promotes Growth

With eight different amino acids, including a slightly rare one called lysine, teff can deliver substantial support for growth and development. Our bodies need protein to create new cells, repair old ones, and general development throughout our lives. While animal proteins can be helpful, our bodies can more easily break down vegetable proteins into their constituent amino acids, which is why having something like teff in your diet is important for everyone, not just vegetarians and health food fans.(5)

6. Diabetes Control

Teff grain has the ability to help diabetics to manage their condition. By helping to slow the release of insulin into the bloodstream, teff can help diabetics prevent the dangerous spikes and drops that can occur if you aren’t careful. This is partially due to the fiber content of teff grain, but there are more complex chemical pathways also at work in this regard, though research is still in the relatively early stages. (6)

7. Supports Energy Production

Teff grain consists of a good amount of copper, which plays important roles throughout our body, including in energy production, growth and repair, enzymatic reactions, nervous system function, and red blood cell creation. Without proper copper levels, many of our body’s systems will begin to fail, so adding a copper boost with teff is never a bad idea. (7)

8. Healthy Bones

Teff consists of a wide range of minerals and nutrients, but in terms of calcium, it is truly impressive. Calcium is an essential mineral for proper bone growth and development and helps contribute to solid bone mineral density as we age. If you are vulnerable to osteoporosis or have a lack of calcium in your diet, then adding teff can help protect your bone integrity as you age. (8)

9. Stronger Immune System

Although most grains have a wealth of minerals, they aren’t as well known for having a significant level of vitamins, particularly of vitamin C. As you probably know, vitamin C is a crucial part of our immune system, as it encourages the production and activity of white blood cells. However, vitamin C is also the main component of collagen, which is essential for the creation of new cells, blood vessels, organs, and muscle tissue. Together with the high protein content of teff grain, the vitamin C found in this useful dietary staple can have a significant impact on your overall health. (9)

10. Helps Relieve PMS

Premenstrual syndrome is a burden that a lot of women carry for most of their life. Teff has been shown to help with the bloating and cramps that come with it. It also acts as an anti-inflammatory, so therefore it can reduce pain in your muscles.

One of the other components of teff is its high amount of phosphorus, which naturally helps to balance your hormones. It is a wonderful natural remedy for PMS and helps to control those hormones that can cause such disorders on the body. The increased energy levels that come from the copper also help ease the sluggish feelings and fatigue that come from PMS. Overall, teff helps to counteract all the negatives that come from PMs and could leave you feeling a lot better.

11. Lose Weight

Perhaps one of the greatest draws of teff is its ability to help you lose weight. Teff is rich in copper, which does a number of things to your body when it’s consumed with food. Mainly, it encourages your body to create the fuel needed, which will boost your energy levels and burn fat more easily.

Not only does the copper help in helping you lose weight, but teff is low in fat, too, so there is no need to worry about your calorie intake. If you add it to something like a healthy soup, then you’d be well on your way to losing any extra weight that you may wish to.

12. Growth and Development

Teff is an excellent food to add to your kids’ diet. The grain consists of eight unique amino acids that contribute to healthy growth and development. Particularly beneficial for kids who don’t want to eat meat, as it has a high amount of protein but not the fats that often accompany a red meat dinner. Teff is rather unique among grain-like foods in that it has lysine, a rare amino acid associated with protein synthesis and antibodies.

13. Lower Blood Pressure

Teff is a low-sodium grain-like food and won’t contribute to blocked arteries, decreasing your risk of heart attack and stroke. Research on the subject has shown that it can actually help you lower your blood pressure. It also helps to balance cholesterol levels by removing excessive Omega-6 fatty acids in your body.

14. Naturally gluten-free

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. Celiac disease causes your body’s immune system to attack the lining of your small intestine. This can impair nutrient absorption, leading to anemia, weight loss, diarrhea, constipation, fatigue, and bloating. Additionally, some people without celiac disease may find gluten difficult to digest and prefer to avoid it (rx). As teff flour naturally contains no gluten, it’s a perfect gluten-free alternative to wheat flour (rx).

15. High in dietary fiber

Teff is higher in fiber than many other grains (rx). 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 (rx, rx, rx, rx). Women and men are generally advised to eat 25 and 38 grams of fiber per day, respectively. This can be made up of both insoluble and soluble fibers. While some studies claim that most of teff flour’s fiber is insoluble, others have found a more even mix (rx). Insoluble fiber passes through your gut mostly undigested. It increases stool volume and aids bowel movements (rx). On the other hand, soluble fiber draws water into your gut to soften stools. It also feeds the healthy bacteria in your gut and is involved in carb and fat metabolism (rx).

A high fiber diet is associated with a lower risk of heart disease, diabetes, stroke, high blood pressure, bowel disease, and constipation (rx, rx).

16. Rich in iron – Teff is said to be extremely high in iron, an essential mineral that carries oxygen throughout your body via red blood cells (rx). In fact, intake of this grain is linked to decreased rates of anemia in pregnant women and may help certain people avoid iron deficiency (rx, rx, rx). Incredibly, some research reports iron values as high as 80 mg in 3.5 ounces (100 grams) of teff, or 444% of the DV. However, recent studies show that these astonishing numbers are likely due to contamination with iron-rich soil — not from the grain itself (rx). Additionally, teff’s high phytic acid content means that your body probably doesn’t absorb all of its iron (rx).

Nonetheless, even conservative estimates make teff a better source of iron than many other grains. For example, 3.5 ounces (100 grams) of one brand of teff flour provides 37% of the DV for iron — while the same amount of wheat flour offers just 5% (rx, rx). That said, wheat flour in the United States is usually enriched with iron. Check the nutrient label to find out precisely how much iron is in a particular product.

17. Lower glycemic index than wheat products – The glycemic index (GI) indicates how much a food raises blood sugar. Foods above 70 are considered high, which means they raise blood sugar more quickly, while those below 55 are deemed low. Anything in between is moderate (rx, rx). A low GI diet can be an effective way for people with diabetes to control their blood sugar (rx, rx, rx).

Whole, cooked teff has a relatively low GI compared with many grains, with a moderate GI of 57 (25). 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 (rx). However, the GI changes based on how it’s prepared. For example, the GI of traditional injera ranges from 79–99 and that of teff porridge from 94–137 — making both high GI foods. This is due to water gelatinizing the starch, which makes it quicker to absorb and digest (rx).

On the other hand, bread made from teff flour has a GI of 74, which — while still high — is lower than bread made from wheat, quinoa, or buckwheat and similar to that of oat or sorghum bread (rx). 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 flour is gluten-free, making it ideal for people with celiac disease. It’s also rich in fiber and iron.

https://www.youtube.com/watch?v=sHRsCyGFcZY

Traditional uses and benefits of Teff

• Teff consists of dietary fiber components that support the body to lose weight and cure obesity.
• It also balances the cholesterol levels within the body to avoid high cholesterol.
• It is used to treat gastrointestinal disorders.
• It is a rich source of amino acids which is helpful for repairing the bones and provides energy to the body.
• It has a high amount of fiber which prevents Indigestion.
• It is capable of avoiding heart diseases and diabetes due to its fiber element.
• It is a gluten-free grain, thus it is often recommended to the patient suffering from Celiac Disease.
• Teff is rich in calcium nutrients, a dominant supplement for the development and growth of bone. Therefore, it is favorable to cure Osteoporosis.
• It contains vitamin B nutrient that boosts up the Immune System.
• It has vitamin C content which is beneficial for the growth and repair of body tissues.
• Teff cures anemia.
• It is a low Sodium supplement that reduces the chances of getting heart attacks.
• The Iron content of this herb reduces the risk of poor blood circulation.
• It cures the inflammation within the body.
• It regulates the flow during Heavy Menstrual Bleeding and provides relief.
• It serves as a beneficial remedy for premenstrual syndrome and cramps.
• It is often used to avoid bloating.
• It is laxative in nature, thus, it is used to counter constipation.

Culinary uses

• It is used as a cereal for making bread and as a fermented food.
• ‘Enjera’ is fermented pancake-like bread that is made from this grain in Ethiopia where it is a staple food.
• Grains can be consumed as breakfast cereals or in the form of porridge.
• Flour is used for the preparation of injera, pancakes, waffles, and wraps.
• Teff is used in the manufacture of gluten-free beer.
• The grain is also used to make local alcoholic drinks, called tela and katakana.
• Tef grain, owing to its high mineral content, has started to be used in mixtures with soybean, chickpea, and other grains in the baby food industry.

Recipe

Teff and peanut butter cookies

Ingredients

• 1/2 cup uncooked teff grain (not ground)
• 1 cup coconut flour
• 1/2 tsp sea salt
• 1/2 cup maple syrup
• 1/2 cup coconut butter
• 1 tsp vanilla paste
• 1 cup crunchy peanut butter
• 1/4 cup cacao nibs
• 1/2 cup chopped pecans
• 26 whole pecans
• 2 eggs, whisked

Directions

1. Preheat the oven to 180°C and line a baking tray with baking paper.
2. In a large bowl combine all the ingredients with ½ cup of hot water.
3. Shape the mixture into walnut-sized balls, then flatten them gently with a fork.
4. Top each flattened cookie with a whole pecan.
5. Bake for 15 minutes, then cool slightly and serve.

Banana Bread with Chocolate and Teff Flour

Ingredients

• 1 cup sugar
• 1/4 cup water
• 1 cup teff flour
• 1/2 teaspoon salt
• 1 cup mashed ripe banana
• 1/2 cup whole-wheat flour
• 1 large egg, lightly beaten
• 1/2 teaspoon of baking powder
• 1/2 teaspoon of baking soda
• 1/2 teaspoon ground cinnamon
• 1/2 teaspoon vanilla extract
• 1/2 cup general-purpose flour
• 5 tablespoons butter, softened
• 1 cup semi-sweet chocolate chips

Directions

1. Preheat oven to 350 degrees F (175 degrees C). Mix the dry flours, cinnamon, salt, baking powder, and baking soda with a wooden spoon.
2. Beat the butter and sugar eat using a stand mixer, hand mixer, or food processor speed until well blended, about 2-3 minutes. Then add the egg and mix again, and then the water.
3. Add the flour mixture into the bowl with the sugar mixture and beat gently at low speed until just blended. Add the chocolate chips and stir through.
4. Transfer the cake batter to a 9-inch (20cm) greased loaf pan, lined with baking paper.
5. Bake for 50 -65 minutes, or until a skewer inserted in the center comes out clean.
6. Remove from the oven and cool in the pan for 10 minutes on a wire rack.
7. Then carefully remove from the pan and cool the cake on a wire rack. Serve just warm.

Artichoke & Teff quiche

Other facts

• Teff is the smallest grain that is less than 1mm in diameter.
• Due to the small size, it got its name from the Amharic word of “teff,” which means “lost”.
• In just one gram of teff, you’d get about 3,000 grains
• It only takes 36 hours to sprout.
• In other countries like Australia, South Africa, and the United States, it is principally used as a forage crop for animal feed.
• Teff can be used as a substitute for eggs, because it contains proteins of the albumin type, just like the egg whites.
• Three thousand grains of teff weigh just one gram (1/28 of an ounce).
• Long-distance runners from Ethiopia consume teff as a major source of protein and energy.
• Teff’s straws mixed with mud are used as “mortar” for building purposes.
• Farmers feed tef straw preferentially to lactating cows and working oxen.

Precautions

• Teff is high in fiber and excessive consumption of fiber might cause the problem of bloating and gas.
• People with zinc and calcium deficiency are not recommended to consume teff in large amounts.

References

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