It’s time to talk teff – as in teff, an ancient grain that is also a major source of nutrition and a staple food for two-thirds of the population of Ethiopia.  Grown in Ethiopia, this poppy seed size fine grain has a very mild, almost sweet nutty flavor and comes in a variety of colors, from white and red to dark brown.  But don’t let its tiny size fool you – teff’s diminutive size is overshadowed by Teff’s powerful nutritional perks.

Teff’s nutritional integrity

Teff is a unique grain in that unlike most other grains, the entire teff grain is whole, because the kernel is too small (only about 1/150 the size of a wheat kernel) to mill making it impossible to be turned into a refined grain product such as wheat.  Lucky for us since most Americans consume primarily wheat as their only whole grain. 

Those with celiac disease needing to avoid gluten can tolerate teff as an alternative to wheat. 

Here’s how teff stacks up when compared to other ancient grains:

·         It has the highest calcium content of all other grains – one cup of cooked teff contains 123 milligrams of calcium.

·         Teff is also high in the minerals manganese, phosphorous, iron, copper and the vitamins of thiamin and vitamin C (which is normally not found in grains). 

·         Teff is high in resistant starch, a type of dietary fiber that can benefit those with diabetes needing to manage their blood sugars.  It also has a relatively low glycemic index helping those with diabetes to better regulate their blood sugar levels. 

·         This same resistant starch is valuable in aiding individuals trying to manage their weight and improve intestinal health.

·         Naturally very low in saturated fat.

·         It has an excellent balance of amino acids, the building blocks of protein and is a good source of iron, phosphorus, and magnesium.

A 2008 study on teff’s effect on almost 1800 celiac patients came to the conclusion that the patients who consumed teff regularly experienced a significant reduction in their symptoms.  

Women who tend towards being iron-deficient should consider adding teff to their diet.  A study at the Manchester Metropolitan University in England, found that female runners deficient in iron who consumed bread made from teff each day for six weeks, had increases in their iron levels. 

Teff can be eaten whole and steamed, boiled, and baked as a side dish or a main course.  Due to its growing popularity, teff has been incorporated into foods such as pasta, protein bars and pancake mixes.  The best sources of finding teff are The Teff Company, Bob’s Red Mill, and Shiloh Farms.