Carbohydrates are the basic nutrients of our diet. To protect our health and benefit from its consumption we must select the most appropriate. Therefore, in addition to pasta and rice, you will find many alternative sources of carbohydrates such as Teff. In this article we will talk about its properties, benefits and how to use it in the kitchen.
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Teff Characteristics
The real name is Eragrostis tef. Tef is a grain of Ethiopian origin that helps to obtain high-quality carbohydrates. High-quality carbohydrates contain a high proportion of almost all essential amino acids (except lysine), fiber, and numerous micronutrients.
According to the FAO, teff is high in plant-based iron and calcium, as shown in a study published in Economic Botany. Similarly, teff is a grain rich in B vitamins and contains copper, phosphorous, zinc, and other trace elements. In addition, since it does not contain gluten, it is suitable for coeliacs.
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Its cultivation can be carried out in dry and water-filled soil under different climatic conditions, and the cultivation time is also relatively short, so it is very environmentally friendly. Its environmental impact is low and its production is safe and sustainable in the long term.
Advantages of Tef
Due to its high nutritional value, Teff helps to improve the quality of the diet, especially when dairy products are not consumed in a vegetarian diet. This is because you can get a high ratio of high-quality protein and calcium.
In addition, Teff is high in fiber (approximately 7%) which makes Teff an ideal source of carbohydrates as it can be beneficial for long-term energy gains and can have a big impact on metabolism. satiety of the body Especially when you’re looking to lose weight.
Similarly, teff can be mixed with other whole grains such as bran in the form of flour, including elements that benefit the body, such as probiotics, phytochemicals and antioxidants. As revealed in a study published in Food & Function, Teff is particularly useful in the prevention of various metabolic disorders such as diabetes, heart disease, vascular problems, obesity, dyslipidemia, and hypertension.
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In addition, Teff, as Cariab Bay demonstrates in his book about this ancient grain with its valuable properties and benefits, has the amount of iron and vitamin B that are necessary to prevent anemia.
How to use Teff in the kitchen
Teff is commonly used as a flour to make a variety of breads and cakes. Among them, the classic injera or Ethiopian bread stands out. Which is like a crepe given its properties and is used to accompany preparations of all kinds.
Of course, instead of other more classic cereals, it can be used to make dough for cakes or pies, muffins, cookies, sauces or other flour-based preparations that are more nutritious and gluten-free.
You can also find Tef flakes in herbalists, stores that sell imported products or online stores with which you can make a delicious breakfast, replacing other commercial cereals that are not so nutritious.
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Whether you’re a celiac or a vegetarian or an omnivore, teff is a grain that can diversify your diet and add superior nutrients as well as other health-boosting properties. Do not stop trying it!
