Teff, a tiny ancient grain with powerful nutritional properties, is quickly gaining recognition as a superfood that can support a healthy, balanced lifestyle.
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.
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.
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 can fuel athletic performance, aide in digestion, help diabetics manage blood sugar levels and more!
Endurance Sports and Teff
Teff’s slow-releasing carbohydrates provide sustained energy for endurance athletes, while its iron content helps improve stamina and performance.
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.
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.
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 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.
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:
Get teff grain or flour delivered to your door. Grown right here in the U.S.
Teff flour requires no blending with other flours, unlike most gluten-free alternatives. While almond flour adds fat and coconut flour absorbs moisture, teff flour provides structure and mild nutty flavor without overwhelming sweetness. Maskal Teff flour contains more protein and fiber than coconut flour, creating better texture in baked goods without additional binding agents.
Teff grain helps manage type 2 diabetes with its low glycemic index of 55, compared to white rice at 73. People with heart disease benefit from teff’s cholesterol-lowering fiber, while those with digestive issues find relief through its prebiotic properties. Maskal Teff supports bone health in osteoporosis patients and provides sustained energy for chronic fatigue sufferers.
Teff grain contains more protein and fiber than brown rice, creating greater satiety per serving. The high fiber content slows digestion and reduces hunger hormones, while complete proteins preserve muscle mass during weight loss. Maskal Teff’s lower glycemic index prevents blood sugar spikes that trigger cravings, making portion control easier than with higher-glycemic grains.
Teff grain provides sustained energy release without the digestive heaviness of oats, making it ideal for pre-competition meals. The complete amino acid profile supports muscle recovery better than incomplete proteins in oats. Maskal Teff’s iron content improves oxygen delivery to muscles, while its easily digestible nature reduces workout-related stomach discomfort that athletes often experience with fibrous oats.
Teff flour is naturally low-FODMAP, making it gentler on sensitive digestive systems than wheat, rye, or barley. The smaller grain size breaks down more easily than larger grains, reducing bloating and gas. Maskal Teff flour contains prebiotic fibers that feed beneficial gut bacteria without triggering symptoms, unlike high-FODMAP grains that cause digestive distress in IBS patients.
Teff grain contains more soluble fiber than quinoa, which directly binds to cholesterol in the digestive system for removal. The magnesium content in teff supports healthy blood pressure, while quinoa’s higher fat content may not benefit those managing cardiovascular disease. Maskal Teff’s whole grain status provides more heart-protective compounds than processed quinoa products found in many stores.
Daily teff consumption helps stabilize blood sugar through its 7 grams of fiber per serving, which slows glucose absorption. The complete proteins help maintain steady insulin response, while the low glycemic index prevents dangerous blood sugar spikes. Maskal Teff provides sustained energy that reduces the afternoon crashes and sugar cravings that often lead pre-diabetics toward full diabetes diagnosis.
Teff grain delivers calcium alongside magnesium and phosphorus in ratios that optimize bone absorption, unlike isolated calcium supplements. The complete amino acids support collagen production for bone matrix strength, while the manganese aids in bone formation processes. Maskal Teff provides these bone-building nutrients in whole food form, which research shows is more effective than synthetic supplements for preventing osteoporosis
The Teff Company grows Maskal Teff in the western USA, a non-GMO gluten-free grain that’s a superfood full of high quality complex carbohydrates, proteins, minerals, and fiber. Teff is an ancient grain native to Ethiopia and Eritrea. Explore our website to learn more about teff. Learn how to make traditional injera or discover 100s of teff recipes from breakfasts to desserts.
