Type 2 diabetes is a huge and growing public health problem, with estimates of half a billion people world-wide living with diabetes, a number that is expected to increase 20% in the next ten years. Type 2 diabetes is a metabolic disease that results largely from the inability of the body to control blood sugar. Blood sugar can be controlled both by physical activity, as well as consuming foods with a lower ‘Glycemic Index’. The Glycemic Index is a measure of how fast foods are converted to sugar that ends up in the blood stream. The lower the index, the slower the sugar is released and the more healthy the food is from the perspective of blood sugar, both for people with and without diabetes. Teff is gaining recognition as an excellent food choice for people with diabetes. Let’s explore the key nutritional benefits that make teff a valuable addition to a diabetic diet:
- Low Glycemic Index: Teff has a remarkably low glycemic index of approximately 36, significantly lower than many other grains. This means it causes a slower, more gradual rise in blood sugar levels after consumption. For diabetics, this slower absorption can help maintain more stable blood glucose levels throughout the day, reducing the risk of sudden spikes or drops.
- Essential Amino Acids: Teff is packed with essential amino acids, particularly lysine. Lysine plays a crucial role in glucose metabolism and may help improve glucose tolerance. Studies have shown that adequate lysine intake can reduce glycation – the harmful binding of glucose to proteins – which is a major concern in diabetes management. Teff’s balanced amino acid profile can contribute to better overall protein utilization in the body.
- Healthy Fats: While not high in fat overall, teff contains beneficial omega-3 fatty acids, particularly alpha-linolenic acid (ALA). These healthy fats may help improve insulin sensitivity and reduce inflammation in the body – both key factors in managing diabetes. The anti-inflammatory properties of omega-3s can also help mitigate some of the long-term complications associated with diabetes.
- High Fiber Content: Teff is an excellent source of dietary fiber, containing both soluble and insoluble types. This high fiber content is particularly beneficial for diabetics as it slows digestion and helps regulate blood sugar levels. Fiber also promotes feelings of fullness, which can aid in weight management – a critical aspect of diabetes control. Additionally, the fermentation of fiber in the gut may have positive effects on insulin sensitivity.
- Vital Minerals: Teff is rich in several minerals crucial for proper glucose metabolism and insulin function:
- Magnesium: Helps improve insulin sensitivity and glucose utilization
- Zinc: Plays a role in insulin synthesis, storage, and secretion
- Manganese: Acts as a cofactor in glucose metabolism
- Iron: Supports overall energy metabolism and may help prevent anemia, a common complication in diabetes
- Versatility in Cooking: Teff’s mild, nutty flavor and versatility in cooking make it easy to incorporate into a diabetic meal plan. It can be used to make porridge, added to baked goods, or used as a base for salads and side dishes. This versatility allows for varied and enjoyable meals while maintaining good nutritional balance.
By incorporating teff into their diets, people with diabetes may experience better blood sugar control, improved insulin sensitivity, and a reduced risk of diabetic complications. Its nutrient-dense profile makes it an excellent choice for overall health as well.
Remember to consult with a healthcare professional or registered dietitian before making significant changes to your diet. Explore teffco.com for delicious teff recipes and more information on how to incorporate this nutritious ancient grain into your meals.
Habte ML, Beyene EA, Feyisa TO, Admasu FT, Tilahun A, Diribsa GC. Nutritional Values of Teff (Eragrostis tef) in Diabetic Patients: Narrative Review. Diabetes Metab Syndr Obes. 2022 Aug 22;15:2599-2606. doi: 10.2147/DMSO.S366958. PMID: 36035517; PMCID: PMC9416382.
