An Ancient Grain
Teff, a tiny ancient grain with powerful nutritional properties, is quickly gaining recognition as a superfood that can support a healthy, balanced lifestyle.
An Ancient Grain with Modern Benefits
Teff offers a long list of health benefits. It's naturally gluten-free and packed with essential nutrients like protein, fiber, iron, and calcium, teff offers a variety of health benefits that make it an ideal choice for people of all ages and dietary needs.
Whether you're looking to improve digestion, manage weight, or boost energy levels, teff provides the nutrients needed to fuel a healthy body. Its low glycemic index also makes it an excellent option for maintaining stable blood sugar levels, particularly for those managing diabetes.
With its rich nutritional profile, teff is an incredibly versatile grain that fits well into gluten-free, vegan, vegetarian, and even paleo or keto diets. Its high fiber content supports digestive health, while its plant-based protein helps maintain muscle and supports athletic performance. Additionally, teff's combination of nutrients promotes heart health, strong bones, and overall well-being.
How Teff Can Improve Your Health
Teff Digestive Health and Fiber
Teff is easy to digest and its high fiber content promotes gut health and can alleviate constipation.
Blood Sugar Management
The low glycemic index of teff ensures a slow release of sugar into the bloodstream, making it ideal for those managing diabetes or blood sugar levels.
Heart Health
Whole grains like teff have been linked to improved heart health, and teff's nutrient profile supports healthy cholesterol levels.
Bone Health
Teff's calcium content makes it a great option for maintaining strong bones, particularly for those on plant-based diets.
Weight Management
High in fiber and protein, teff promotes satiety, helping you feel full longer and manage weight effectively.
Athletic Performance
Teff's complex carbohydrates and protein content make it an excellent source of energy and muscle recovery for athletes.
Teff and Your Diet
Gluten-Free Diets
Teff is a naturally gluten-free grain, making it perfect for those with celiac disease or gluten sensitivity.
Vegan and Vegetarian Diets
As a plant-based source of protein, teff supports muscle growth and overall nutrition for vegans and vegetarians.
Paleo and Keto Considerations
While teff contains carbohydrates, it's a nutrient-rich option that may fit into more flexible versions of Paleo and Keto diets.
Low FODMAP Diet
Teff is a low-FODMAP food, meaning it is easier to digest for those with irritable bowel syndrome (IBS) or other digestive sensitivities.
Teff Benefits a Variety of Lifestyles
Teff can fuel athletic performance, aide in digestion, help diabetics manage blood sugar levels and more!
Teff and Athletic Performance
Endurance Sports and Teff
Teff's slow-releasing carbohydrates provide sustained energy for endurance athletes, while its iron content helps improve stamina and performance.
Teff for Weight Management
Satiety and Fiber Content
Teff's high fiber content helps control hunger and supports a healthy metabolism, making it easier to maintain a balanced diet.
Low Glycemic Index Benefits
Teff's low glycemic index keeps blood sugar levels steady, preventing cravings and energy dips throughout the day.
Protein for Muscle Maintenance
The protein in Teff supports muscle maintenance, especially important for those looking to preserve lean muscle mass while managing their weight.
Teff and Digestive Health
Prebiotic Properties
Teff contains prebiotic fibers that feed beneficial gut bacteria, promoting a healthy gut microbiome.
Fiber for Gut Health
The high fiber content in Teff helps regulate digestion, supporting regularity and reducing bloating.
Managing Digestive Disorders with Teff
Teff is gentle on the digestive system, making it a good option for individuals with IBS or other digestive disorders.
Teff for Heart Health
Cholesterol Management
Teff's fiber helps reduce LDL (bad) cholesterol levels, supporting overall cardiovascular health.
Whole Grains and Heart Health
Studies have shown that consuming whole grains like Teff can reduce the risk of heart disease and hypertension.
Teff and Diabetes Management
Teff is an excellent option for people with diabetes. Teff has a low glycemic index and is high in fiber.
The Glycemic index ranges from 1-100, with low being less than 55. Fermented teff (as used in Injera) has glycemic index of around 36, while unfermented teff is around 55.
Role of Fiber
High-fiber diets are beneficial for individuals with type 2 diabetes, and teff is an excellent source of dietary fiber.
Dietary fiber lowers cholesterol, blood glucose, and blood pressure in all populations, and these effects are particularly important for people with diabetes.
Additionally, teff contains significant amounts of almost all essential amino acids, including lysine. It also is high in iron and contains magnesium, zinc and calcium.
Whole Grains Diet
Maskal Teff offers whole grain teff and whole grain teff flour. Our teff flour is milled from the whole grain, not reconstituted from components as many 'whole grain' flours are. There are myriad health benefits associated with consuming whole grains in the diet, not just teff but any whole grains. Additionally, Teff has excelled in many ways beyond other whole grains. Maskal teff carries the Whole Grains Council badge to show that the grain and flour contains 47g of whole grains per serving.
The benefits of whole grains most documented by repeated studies include:
- reduced risk of stroke
- reduced risk of type 2 diabetes
- reduced risk of heart disease
- better weight maintenance
- less inflammation
- lower risk of colorectal cancer