Teff
Teff is an ancient grain from Ethiopian highlands. It is both gluten-free and hypoallergenic. As the smallest grain in the world (about the size of the period at the end of this sentence), its germ and bran account for a large percentage of its volume, making for a greater concentration of nutrients. It is naturally high in minerals and protein and is considered to have an excellent amino acid profile, with lysine levels higher than in wheat or barley. It has a malty, rich flavor.
Teff was first domesticated in Ethiopia more than 3,000 years ago, and today it is the most widely planted crop in the country. About 6.5 million Ethiopian households grow teff, which accounts for nearly 15 percent of all calories consumed in the country – much of it in the form of injera, a tart, spongy flatbread that is served with most meals. More than 90 percent of the world’s teff is grown and consumed in Ethiopia.
Most of the teff found in North America and Europe is grown in places like Idaho, the Netherlands, Australia and India. That’s because the Ethiopian government mostly forbids its farmers from exporting teff in a bid to keep the grain affordable at home.
Teff has long been a dietary staple for Ethiopia’s legendary distance runners, like the Olympic gold medalist and world record holder Haile Gebrselassie, who called teff a secret to the success of Ethiopian runners. Endurance athletes like the grain because it’s naturally high in minerals. People who can’t tolerate gluten use teff as an alternative to wheat. I recommend teff as a way for Americans to introduce more whole grains into their diets.
It is a health-conscious choice for consumers who have been gravitating to ancient grains like farro, quinoa, spelt, amaranth and millet because they are nutrient dense and have not been genetically modified.
One study of 1,800 people with celiac disease found that those who regularly ate teff reported a significant reduction in symptoms. Another study led by scientists at Manchester Metropolitan University in England found that female runners with low iron levels who were assigned to consume bread made from teff every day for six weeks had improvements in their iron levels.
The study’s lead author, Dr. Ieva Alaunyte, a registered nutritionist and former competitive runner, said she designed the study because iron deficiencies are especially common among female runners and endurance athletes and teff seemed like a good dietary solution.
Health Benefits of Teff:
- Anemia: Helps regenerate iron in blood, offering about 30% of your daily value of iron.
- Digestion: Thanks to the fiber, this will help with supporting regular bowel movements.
- Weight: One serving of teff provides about 30% of your daily value of copper, a nutrient that supports healthy weight and energy production. Thanks to the fiber and modest calories, teff can help you feel full and satisfied with fewer calories.
- Energy: Copper also increases energy levels, being involved in the synthesis of ATP (your body’s energy molecule that is produced in your mitochondria). Copper also helps liberate iron from protein. This helps with fatigue, especially if you are anemic. Teff is loaded with manganese, which is a mineral that helps with producing digestive enzymes responsible for a process called gluconeogenesis. Gluconeogenesis supports energy, breaking down protein into amino acids, and then into sugar for fuel. This process supports balanced blood sugars and stable energy. Studies have shown that mice who consume enough manganese display better mitochondrial health.
- Fitness: Teff is a great source of protein, which supports lean muscle mass. The copper found in teff also helps relieve muscle and joint pain while minimizing inflammation.
- Heart health: In the process of digesting teff’s insoluble fiber, you will eliminate more cholesterol particles and fats before they are re-absorbed from your intestines. Additionally, teff is rich in vitamin B6, which maintains healthy blood vessels. Vitamin B6 reduces the risk of heart disease by regulating an amino acid called homocysteine. Homocysteine is produced from protein intake, and promotes inflammation. High homocysteine is a significant risk factor for heart disease. Vitamin B6, along with folate, help to prevent homocysteine from accumulating and damaging your blood vessels. Additionally, Vitamin B6 helps manage blood pressure and cholesterol.
- Blood sugar control: Teff slows insulin release in your bloodstream. One serving of teff provides you with 100% of the manganese you need for health. Manganese can prevent high blood sugar levels, and is essential in diabetes management.
- Bone health: Teff is a great source of manganese and calcium, minerals that help maintain bone mass. Manganese helps form hormones and enzymes involved in bone metabolism.
- Detoxifies: Insoluble fiber isn’t absorbed. It passes through our digestive tract, taking with it toxins, metabolic waste, damaging fats and cholesterol particles.
- Pre-Menstrual Syndrome: Helps reduce PMS symptoms. Minerals such as phosphorus and magnesium play a big role in reducing cramping and pain during PMS and menses. Additionally, women who feel sluggish around menstruation may find that teff helps with their energy.
- Gluten-free: Teff is a wonderful choice on the gluten-free meal plan!
How to Buy
Both teff flour and the grain can be found in most co-op in the bulk section. Bob’s Red Mill has it packaged which you will find it in the baking section of your market. You can order teff from, Vitacost, an online market.
Teff comes in a variety of colors, from white and red to dark brown.
How to Store
Store uncooked teff grains in a cool, dry place in a tightly sealed container. It will keep for up to one year if properly stored. Once cooked, store teff in the fridge for up to five days.
How to Cook
Teff may be soaked overnight, but soaking it for a full 24 hours is considered best. Mix teff with the warm water mixture, cover and let sit for 7 to 24 hours. Drain teff through a cheese cloth or a strainer with VERY small openings. Teff is tiny!
Uncooked, whole grain teff can be used in baking (cakes, breads, muffins, etc) much like you would use seeds. Teff is also a great addition to soups and stews. It serves as a nutritious thickening agent, making it great for heavier, cool-weather meals.
To cook on its own, put 1/2 cup teff grains, 2 cups water, and pinch of salt in a saucepan. Bring contents to a boil and then reduce the heat and simmer for about 15-20 minutes or until water is absorbed. Remove from the heat and let stand for about five minutes. You can then use it in a similar fashion as quinoa or oats.