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Health Benefits of Teff Grain, Uses And Its Side Effects

Last Updated: Sep 03, 2020

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The health benefits of Teff grains is such that it is a rich source of protein, helps in developing good bones and teeth, free of gluten, helps in reducing premenstrual syndrome, treats constipation, regulates blood sugar levels.

Teff Grain is low in fat content and helps in providing long lasting energy. It also loaded with fibre and helps in reducing weight, controls the signs of early ageing, prevents heart disease.

Teff Grain

Teff (Eragrostis tef) is a fine grain, about the size of a poppy seed that comes in a variety of colours, from white and red to dark brown. Teff grows predominantly in Ethiopia and Eritrea, and thrives even in difficult climates. As such, it comprises the staple grain of their cuisines. The grain has a very mild, nutty flavour, and it packs a serious nutritional punch.

Teff has an excellent balance of amino acids, and it is also high in protein, calcium, and iron. Ground into flour, teff is used to make the traditional bread, in jera: a flat, pancake-like, fermented bread that complements the exotic spices found in the regional food.

You can also use teff grain with flour to make excellent gluten-free flour alternative, and can be used to make pie crusts, cookies, breads, and an assortment of other baked goods. Teff grain can also be eaten whole and steamed, boiled, or baked as a side dish or a main course.

Nutritional Value of Teff Grain

Let check out teff benefits nutrition facts, one cup of cooked teff consists of:

Nutritional facts Per 1 cup

1.6 g
Total Fat
20 mg
269 mg
10 g

Vitamins and Minerals

5.17 mg
2.3 mg

Health Benefits of Teff Grain

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You can consume teff flour, teff grain, or seed to get all these nutritional benefits. Mentioned below are the best health benefits of teff grain. Add teff flour in your weight management diet and helps in regulating blood sugar levels. Teff grain low in fat and loaded with fibre and protein. Also, check out the side effects of consuming teff seeds in excess and cultivation details of teff flour.

Teff Grain Rich Source Of Protein

Two ounce serving of Teff grain seeds contains about seven grams of protein which is equivalent to consuming a large egg. Along with this, the seeds also provide eight essential amino acids which are not internally produced in human body.

Teff Grain helps in developing good bones and teeth

According to the studies conducted with teff grain seeds, it has been found that 100 grams of these seeds contains about 180 grams of calcium. So for healthy and strong teeth, nails and bones Teff grain should be included in the diet.

Teff Grain Free Of Gluten

For people who are sensitive to gluten, Teff grain is very useful to them. It is a healthy and gluten free food and hence can be consumed without worries.

Teff Grain helps in reducing pre-menstrual syndrome

Teff grains help to reduce PMS symptoms. Minerals such as phosphorus and magnesium play a big role in reducing cramping and pain during PMS and menses. In addition to this, it also helps women who feel sluggish during menstrual periods and helps by boosting up their energy.

Teff Grain helps to treat constipation

Digestion plays a very significant role in the functioning of overall body and mind. A healthy digestion leads to a healthy body. Teff grain has dietary fibres and gluten protein that supports digestion and cures problems of gas, bloating and constipation.

Teff Grain hhelps to regulate blood sugar levels

Teff grain regulates the blood sugar levels in the body by bringing down higher levels of sugar in the blood. These grains have about 40% of resistant starches with a low glycaemic index and hence it can help patients suffering from diabetes.

Teff Grain Low In Fat

Teff grain has fewer calories and slightly sweet in taste. Intake of these seeds gives an adequate amount of nutrition without adding weight to the body. These seeds are considered to be a wholesome meal that tastes good and do not contribute to body fat.

Teff Grain helps in providing long lasting energy

Many people depend on expensive energy booster drinks to get an instant kick to start a day. Many of these drinks add sugar and fat to their body. Instead of these options one can opt for teff grain seeds which are purely natural, low in fat and provides huge amount of energy to perform any task will full efficiency.

Teff Grain loaded with fibre

Teff grain seeds have plenty of fibre to fulfil the daily requirement of the body. A single serving of these seeds provides about five grams of fibre which is much higher than other whole grain flours.

Teff Grain helps in reducing weight

Loaded with fibre, teff grain also helps in weight control. The more dietary fibre is consumed, the better will be the digestion of the body. Also, it gives a feeling of fullness for a longer time and prevents unnecessary snacking between meals.

Teff Grain helps in controlling the signs of early ageing

Copper is found in large amounts in Teff grain that slows down the process of ageing and maintains the natural vibrant colour of a person’s hair for a longer time.

Teff Grain helps in preventing heart disease

There are a lot of diseases whose main cause is inflammation. A person can prevent these diseases by eating teff grains on a regular basis. Teff also have copper that acts as an anti-inflammatory agent that protects one from heart diseases against deficiencies.

Uses of Teff Grain

Teff grains can be consumed as a whole grain after steaming, boiling or baking. It can also be ground into flour and can be used to make a delicious traditional flatbread called injera. Teff can be used to make breads, pancakes, porridge, cereal and other baked goods that use flour.


Side-Effects & Allergies of Teff Grain

Teff is perfectly safe to be consumed at a moderate level. However excessive consumption of teff might pose adverse effects.

  • Teff is high in fibre and excessive consumption fibre might cause the problem of bloating and gas.
  • The level of thiamine in teff is typically lower than other cereal grains. When it is taken as the major staple food, thiamine supplement is recommended.
  • Teff contains a high amount of phytate which inhibits mineral absorption. People with zinc and calcium deficiency are not recommended to consume teff in large amounts.

Cultivation of Teff Grain

Between 8000 and 5000 BC, the people of the Ethiopian highlands were among the first to domesticate plants and animals for food. Teff was one of the earliest plants domesticated. Teff is believed to have originated in Ethiopia between 4000 BC and 1000 BC.

Genetic evidence points to E. pilosa as the most likely wild ancestor. A 19th-century identification of teff seeds from an ancient Egyptian site is now considered doubtful and they are more likely of E. aegyptiaca, a common wild grass in Egypt.



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    Written ByDrx Hina FirdousPhD (Pharmacology) Pursuing, M.Pharma (Pharmacology), B.Pharma - Certificate in Nutrition and Child CarePharmacology
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    Reviewed ByDt. Ms. Shilpa MarwahB.Sc (Home Science), Post Graduation Diploma in Dietetics and Public Health NutritionDietitian/Nutritionist

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