Teff: The Gluten-Free Superfood to Start Eating Today

If you’re looking for a gluten-free superfood to add to your diet, look no further than teff. This ancient grain is native to Ethiopia and Eritrea and has been gaining popularity in the Western world in recent years. 

Teff is an excellent source of fiber, protein, and a variety of vitamins and minerals. It’s also gluten-free, making it a great option for those with celiac disease or gluten intolerance.

Teff can be used in a variety of ways – it can be cooked and eaten like rice or quinoa or ground into flour and used for baking.

It has a mild, nutty flavor that pairs well with both sweet and savory dishes. If you’re looking for a nutritious and delicious way to add more gluten-free grains to your diet, start with teff!

Also see, Teff And Coconut Biscuit and 10 Super Healthy Gluten-Free Grains

teff in a wooden spoon

Teff Nutrition

  • Calories: 255
  • Fat: 1.6 grams
  • Sodium: 20 milligrams
  • Carbohydrates: 50 grams
  • Dietary fiber: 7 grams
  • Protein: 10 grams
  • Thiamine: 0.46 milligrams, or 31 percent of the daily requirement
  • Vitamin B6: 0.24 milligrams, or 12 percent of the daily requirement
  • Niacin: 2.3 milligrams, or 11 percent of the daily requirement
  • Riboflavin/vitamin B2: 0.08 milligrams, or 5 percent of the daily requirement
  • Manganese: 7.2 milligrams, or 360 percent of the daily requirement
  • Magnesium: 126 milligrams, or 32 percent of the daily requirement
  • Phosphorus: 302 milligrams, or 30 percent of the daily requirement
  • Iron: 5.17 milligrams, or 29 percent of the daily requirement
  • Copper: 0.5 milligrams, or 28 percent of the daily requirement
  • Zinc: 2.8 percent, or 19 percent of the daily requirement
  • Calcium: 123 milligrams, or 12 percent of the daily requirement
  • Potassium: 269 milligrams, or 6 percent of the daily requirement

Teff Health Benefits

1. Promotes weight loss

Incorporating teff into your diet can be a helpful tool in your weight-loss journey. Teff is a nutrient-rich grain that has several properties that make it beneficial for weight loss.

First, teff is high in fiber. Fiber is important for weight loss because it helps keep you feeling full and satisfied after eating, so you’re less likely to overeat or snack between meals. 

Fiber also slows down the digestion of carbohydrates, which can help regulate blood sugar levels and prevent spikes in hunger.

Additionally, teff is a good source of protein. Protein is important for weight loss because it helps build and maintain muscle mass, which burns more calories than fat tissue. Protein also promotes satiety and can help reduce cravings and overeating.

Finally, teff provides a good amount of copper, which has been shown to play an important role in metabolism and energy production.

While copper is not typically associated with weight loss, new research suggests that it may actually promote weight loss by increasing thermogenesis (heat production) and fat oxidation (fat burning).

In a recent study, researchers found that when participants were given a copper supplement, they burned more calories and had greater levels of fat oxidation than those who did not receive the supplement.

The researchers believe that the increase in thermogenesis and fat oxidation is due to the fact that copper helps to stimulate uncoupling proteins (UCPs).

 UCPs are responsible for producing heat within cells by breaking down ATP (adenosine triphosphate), the molecule that stores energy in cells.

So if you’re looking for a nutritious grain to add to your diet that can help promote weight loss, try teff!

2. Aids circulation

The fiber in teff helps keep the blood vessels clear of plaque and cholesterol, while the protein helps repair any damaged blood vessels. The iron in teff is essential for the production of red blood cells, which carries oxygen to different parts of the body. It also has magnesium, which helps relax blood vessels and improve blood flow.

All of these factors help keep the blood flowing smoothly and prevent blockages that can lead to heart disease or stroke.

3. Boosts immunity

There are many ways in which teff boosts immunity, but one of the most important is its high levels of vitamins and minerals.

Teff is a particularly good source of B vitamins like thiamine, which is known for its immune-boosting properties.

They also provide the body with prebiotic fiber. This type of fiber helps promote the growth of healthy bacteria in the gut, which can help to fight off infections.

In addition, teff contains a range of antioxidants that can help protect the body against damage from free radicals.

4. Supports bone health

Teff is a good source of several nutrients that are important for bone health, including calcium, phosphorus, and magnesium.

Calcium is the most abundant mineral in the human body and is essential for bone health. 

 Calcium helps maintain bone density and strength. It also helps prevent osteoporosis, which is a condition where bones become weak and fragile.

Phosphorus is another mineral that is important for bone health. It helps the body use calcium more effectively, which further promotes healthy and strong bones.

Magnesium, on the other hand, promotes bone growth and regeneration and helps prevent bone loss. Magnesium also helps to regulate calcium levels in the body, which is important for bone health.

5. Improves diabetes symptoms

Diabetes is a condition that affects the body’s ability to process blood sugar. When left untreated, diabetes can lead to a range of serious health complications, including heart disease, stroke, and kidney damage.

However, there are ways to manage the symptoms and keep the condition under control. One way to do this is with the help of teff.

It is high in fiber and protein and low in carbohydrates, which makes it an ideal food for people with diabetes.

Studies have shown that teff can help to lower blood sugar levels and improve insulin sensitivity. This means that it can help to keep diabetes under control and reduce the risk of complications.

If you are living with diabetes, talk to your doctor about adding teff to your diet. It may just be the key to keeping your symptoms under control!

6. It’s a healthy gluten-free alternative

Teff is a healthy gluten-free alternative to traditional wheat and other gluten-containing grains.

Gluten is a protein found in wheat, rye, and barley. It is also found in many processed foods.

Some people have a gluten intolerance or celiac disease and cannot eat gluten. Others may be sensitive to gluten and not even know it.

There are many other dangers of consuming gluten, including gastrointestinal problems like bloating, gas, diarrhea, and constipation. It can also lead to nutritional deficiencies because it interferes with the absorption of nutrients from food.

Additionally, gluten can trigger inflammatory reactions in the body and cause joint pain, skin rashes, and headaches.

Finally, gluten has been linked to several serious health conditions, including cancer, heart disease, and neurological disorders.

7. It’s a good source of protein

Teff is a high source of protein, providing all the essential amino acids your body needs to function optimally.

A single cup of cooked teff provides 10 grams of protein, which is more than 15% of the Daily Value (DV). This makes it an excellent choice for vegetarians, vegans, and people looking to increase their protein intake.

8. Relieves PMS Symptoms

If you suffer from PMS, you know how the symptoms can negatively affect your daily life. 

Teff is an ancient grain that has been shown to relieve some of the symptoms of PMS, like bloating, fatigue, irritability, and cramps.

A study published in the Journal of Women’s Health found that women who ate teff decreased PMS symptoms.

Teff is high in iron, which can help alleviate fatigue. It is also high in calcium and magnesium, both of which are known to help with cramps and bloating.

In addition to relieving physical symptoms, teff can also improve your mood by boosting serotonin levels, the brain chemical responsible for regulating mood.

9. Fights cancer

One of the ways teff fights cancer is by inhibiting the growth of cancer cells. Teff contains high levels of fiber, which has been shown to reduce the risk of colon cancer. Additionally, the antioxidants present in teff help to protect cells from damage that can lead to cancer.

Another way teff helps to fight cancer is by boosting the immune system. The nutrients in it help improve overall health and increase the body’s ability to fight off disease and infection. This includes cancer cells.

So, if you’re looking for a nutritious grain that can help you fight cancer, be sure to add teff to your diet!

How to use teff

1. Make teff porridge

To make teff porridge, you will need the following:

  • 1 cup of teff
  • 2 cups of water
  • 1/4 teaspoon of salt


1. Combine the teff, water, and salt in a medium saucepan.

2. Bring to a boil over medium heat, stirring frequently.

3. Reduce the heat to low and simmer for 15 minutes, stirring occasionally.

4. Remove from the heat and let sit for 5 minutes to thicken. Serve warm with your favorite toppings.

2. In salads

Teff is a delicious and nutritious grain that can be used in salads to add flavor, texture, and nutrients. Here are some tips on how to add teff to salads:

  • Rinse the teff before cooking to remove any dust or debris.
  • Cook it in boiling water for about 15 minutes or until it is tender
  • Drain it and let it cool before adding it to your salad.
  • You can also toast the teff in a dry pan over medium heat for a few minutes before adding it to your salad for a nutty flavor.
  • Add other ingredients to your salad, such as vegetables, fruits, nuts, or dressings of your choice.
3. As a hot cereal or side dish

To cook teff as a hot cereal or side dish, simmer 1 cup of rinsed and drained teff in 2 cups of water for 15 to 20 minutes.

You can also simmer the teff in 2 cups of broth for a heartier flavor. For a porridge-like consistency, add more liquid; for a firmer texture, use less.

Season cooked teff with salt and pepper to taste. Serve hot, topped with butter, honey, or your favorite toppings.

4. In baking

Teff is a versatile grain that can be used in a variety of recipes, including baked goods. When baking with teff, you can use it as a flour replacement or add it to your favorite recipes for an extra boost of nutrition. Here are some tips for using teff in your baking:

To replace wheat flour: For every 1 cup of wheat flour called for in a recipe, substitute 1/4 cup teff flour and 3/4 cup other gluten-free flour. This ratio will work for most recipes.

To add nutrition and texture: Add 1/2 cup cooked teff to bread, cakes, muffins, or cookies. You can also use raw teff grain, which will cook as the baked goods bake.

For a crunchy topping: Sprinkle cooked and cooled teff over the top of pies or casseroles before baking, or use it as a streusel topping on quick bread and muffins.

5. In smoothies

To use teff in smoothies, simply add 2 tablespoons of cooked teff to your blender along with your other ingredients. It has a mild, nutty flavor that goes well with fruits and vegetables. If you find that your smoothie is too thick, you can add a little water or milk to thin it out.

6. In stews

To use teff in stews, simply add the grain to the stew pot along with the other ingredients. It will take on the flavor of the dish, so there is no need to adjust the seasoning. Cook the stew until the teff is tender and cooked through.

Final Thoughts

If you haven’t heard of teff, it’s time to start paying attention. This gluten-free whole grain is a nutritional powerhouse, and it’s been gaining popularity in the natural health world.

It is an excellent source of protein and minerals like iron and calcium. It’s also a good source of resistant starch, a type of fiber that helps boost metabolism and promote gut health.

Teff is naturally gluten-free, making it a great choice for those with celiac disease or gluten sensitivity. And because it’s a whole grain, it’s also more nutrient-dense than refined grains like white rice or pasta.

Not sure how to cook with this grain? Try using it in place of rice in your favorite recipes, or add it to soups or stews for extra nutrition. 

You can even use teff flour to make gluten-free baked goods.

Other Related Articles

  1. Health Benefits Of Amaranth
  2. Foxtail Millet Benefits
  3. Is Quinoa Gluten-Free
  4. Benefits Of Oatmeal
  5. Red Quinoa

injera bread on white plate

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