The Teff Millet Flour Benefits:
Teff is a staple food in Ethiopia and Eritrea. In this article, we will explore the health benefits, uses, and ways to incorporate teff flour into your diet.
Table of Contents
What is Teff Flour?
Most of the people believed that the Teff millets are the oldest millets. They have been using them for 6,000 years. Among all the grains, Teff millets are said to be the very small-sized millets. These are very tiny seeds of the Teff plant. Nowadays it’s getting attention due to its nutritional benefits and versatility.
Teff flour is made from teff plant seeds. These seeds are very common in Africa. These grains are extremely small, like the size of a poppy seed. These tiny grains are ground into powder to make teff flour. This flour is typically a light brown color. This flour can be available in white and red colors. The flour is naturally gluten-free, like all other millets. That’s why it can be used by the people who are suffering with celiac disease.
Teff flour can be used in a variety of dishes, from baking to cooking. This grain provides rich nutrients and replaces the traditional wheat flour. You can make bread, pancakes, muffins, or other baked goods; it is an excellent choice for your diet.
Ethiopia is the largest producer of this teff millet. It is generally grown in the months of July to November. It is very difficult to handle because of its small size.
Types of Teff millets
The grain is available in different colors.
White Teff:
This type of teff is the most known by the people and the preferred Teff. It is very expensive as per the demand. It is grown only in some areas.
Red Teff:
Compared to other Teff’s, it has a larger quantity of iron. It is much less costly.
Brown Teff:
Brown teff has an average value of iron content compared to other Teffs.
The Teff Millet Flour Benefits: Nutritional Values
Teff nutritional value per 100g
| Nutrient | Value per 100 grams |
|---|---|
| Calories | 367 kcal |
| Protein | 13.3 grams |
| Fat | 2.5 grams |
| Fiber | 8.0 grams |
| Sugars | 4.3 grams |
| Calcium | 180 milligrams |
| Iron | 7.6 milligrams |
| Magnesium | 176 milligrams |
| Phosphorus | 285 milligrams |
| Potassium | 429 milligrams |
| Vitamin B6 | 0.3 milligrams |
| Zinc | 2.8 milligrams |
Benefits:
Teff flour has very good nutrients, which makes it a healthy diet. Some of the key health benefits of teff flour are as follows.
1. Good protein content
Teff flour has approximately 13.3 g of plant-based protein. This protein generally repairs muscles, supports the immune system, and supports our overall health. It has all nine essential amino acids, so it is a complete protein. It is the best replacement for animal-based protein sources. Who are pure vegetarians? They should really benefit.
2. Rich in Fiber
The teff flour has 8 g of fiber, which is a good amount. A serving of teff flour contains a required amount of dietary fiber, which is useful in digestion and avoids constipation problems. This will improve your gut health. Also, it regulates your sugar levels and manages your weight.
3. Gluten-Free
The people who are sensitive to gluten,ey without a singlelelele thought eat this. Generally wheat is having gluten, which is not good for most of the people. So you should replace wheat with this teff millet.
4. Low Glycemic Index
Teff flour has a very low glycemic index. The foods with a low glycemic index can help prevent blood sugar spikes, reducing the risk of developing type 2 diabetes.
How to cook Teff Flour in Your Kitchen: Recipes
Now we can see Teff flour to make tasty, delicious, and healthy recipes:
Teff flour pancake
Here’s a simple and delicious teff flour pancake recipe that you can easily make at home:
Ingredients:
- 1 cup teff flour
- 1 tablespoon baking powder
- 1 tablespoon sugar (optional)
- 1/2 teaspoon salt
- 1 cup milk
- 1 large egg
- 2 tablespoons melted butter or coconut oil
- 1 teaspoon vanilla extract
- Butter or oil for cooking
Instructions:
- First take the mixer jar and add equal quantities of teff flour and sugar.
- Add a pinch of salt and one tablespoon of baking powder.
- Add one egg, some oil and milk, and grind to make a soft batter.
- Take a cake maker and add some flour and spread it all over the bowl.
- Switch on the stove and cook for 45 minutes until it gets well cooked.
- Then switch off the stove and cool down the cake maker.
- After cooling off the cake, close the cake bowl with a plate and turn the cake maker upside down.
- Then, your super healthy pancake is ready to eat.
- As per your taste, you can add sugar and oil.
- Serve the pan cake and enjoy.
Conclusion
The research says that the teff millet lowers the blood pressure. The iron content will improve the oxygen circulation in the tissues. It helps to relieve menstrual problems. It relieves the heavy menstrual flow in women.
This teff flour is generally used in the USA and Africa. It is less known for our Indian people. By adding teff flour into your meals, you can definitely enjoy its unique flavor of teff millet and also get the numerous health benefits. Experiment with this teff flour to make a variety of recipes. The CFTRI promotes in India from the year 2016.
FAQ
1. How Does teff millet flour compare to Other Millets?
Teff millet flour has more micronutrients, good protein, and high fiber. While other millets like bajra and ragi are also nutritious, teff has its own benefits, including its amino acid profile.
2. Can I substitute teff flour with other millets in dishes?
Yes. You can substitute teff flour with other millets like bajra, ragi, or sorghum. However, each millet has a unique taste. So you have to adjust as per your taste.
3. Which Millets Are Best for Weight Loss?
Ragi and bajra are good for weight loss due to their high fiber value and low glycemic index value. Teff millet also supports weight management with its protein and fiber-rich profile.
