The little-known ‘superfood’ hailed as ‘most nutritious’ grain is one of the healthiest carbs you can eat
Experts are heaping praise on another ancient grain that would be a welcome addition to a health-conscious pantry.
Teff, scientifically known as Eragrostis tef, is a sweet and earthy-tasting grain no bigger than a poppy seed that is packed with minerals, energy, protein and more fiber than buckwheat and quinoa.
Unlike other whole grains, it is also loaded with all nine essential amino acids, the building blocks of cells — a rare feature in plants, which normally lack at least one.
First cultivated in Ethiopia more than 6,000 years ago, today the ‘superfood’ is particularly popular among long-distance runners for its nutrient profile. Ethiopian Olympic gold medalist and former world record holder Haile Gebrselassie called it the secret to his nation’s track success.
It is also consumed by gluten-free adults and those suffering from celiac disease, a condition where the body’s immune system attacks the gluten found in staple grains such as wheat, couscous and rye.
Available at food stores such as Walmart for $14 for 24oz, it can be cooked in the same way as quinoa or used to make porridge.
Nutritionist and performance adviser Dr Scott Robinson, who has a PhD in metabolism and nutrition, said previously: ‘Teff is a tiny but mighty grain. It stands out as a nutritional all-star when compared to other popular grains like wheat, rice and quinoa.
‘It also presents a unique opportunity for athletes and active individuals to discover a new competitive edge, not only for athletic performance but also, importantly, for overall health and wellbeing.’
Shown above are teff grains being roasted in Ethiopia. They will be turned into injera bread, a staple in Ethiopia that is a flat bread with a light texture
He added that it would be best consumed as part of a balanced diet, and said people should consider consuming the whole grain alongside a wide variety of other foods.
A 1/4 cup serving of uncooked teff contains about 190 calories, six grams of protein and three grams of fiber.
It is also a strong source of nutrients and contains 101 milligrams (mg) of calcium, for strong bones, and 3mg of iron, to boost the circulatory system.
For comparison, the same size serving of uncooked brown rice contains 170 calories, three grams of protein and two grams of fiber. It also does not contain calcium and has only 0.6mg of iron.
For the same serving size of quinoa, the grain has 170 calories, six grams of protein and five grams of fiber. It also contains 15mg of calcium and 2mg of iron.
Previous research has already pointed to the potential health benefits of teff.
A small UK study from 2014 on 11 female runners with low iron levels who ate iron-rich teff bread every day for six weeks found that their iron levels rose.
Shown above is Ethiopian long-distance runner Haile Gebrselassie competing in the men’s 10,000-meter in August 2004 during the Athen’s Olympics. He said that teff grains were his secret to his Olympic gold-winning running
Another paper on 1,800 people with celiac disease that asked them to eat teff found that, after the intervention, patients had a reduction in symptoms.
Warning signs of celiac disease include chronic diarrhea, constipation, foul-smelling stools, abdominal pain and bloating.
A 2023 UNC Greensboro study also found that it had antioxidant effects in cells, suggesting the grain could help to reduce cellular damage.
Experts have previously suggested that teff’s high iron and calcium content could help to maintain bones and the circulatory system.
Some have also claimed that its high protein and fiber levels, which can help someone to feel fuller for longer, may also help people to lose weight.
Dietitian Lindsey Schoenfeld, based in Texas, previously told people to ensure they are eating a range of foods rather than focusing on one grain.
She said: ‘What’s magical is eating a variety of grains. One grain should not stand alone. They should complement each other.’
She added: ‘It’s more important to rotate foods than to rank foods. Eat a variety of grains like amaranth, brown rice, quinoa, oats and farro.
‘If we put one food on a pedestal, people often eat only that food, and then they burn out. They also miss the nutritional benefits of mixing a variety of whole grains and pseudo grains, which support gut health and is much more realistic.’
