Teff Flour Guide: Nutrition, Uses, and Health Benefits
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Time to read 7 min
If you are allergic to gluten or are avoiding white flour to adopt a healthier lifestyle, you can still have your favorite rotis, bread, or flatbreads. A lot of gluten-free alternatives to all-purpose flours are now available. One such flour is teff flour, which is naturally gluten-free and a powerhouse of nutrients.
Do you know what teff flour is? This article provides all the information on teff flour, teff flour nutritional facts, and what you can make using it.
What Is Teff Flour?
Teff is an Ethiopian cereal grain and a staple in Ethiopian households. It has been in use for a long time and was domesticated around 4000 and 1000 BCE. Teff is the smallest grain in the world and looks similar to millet. A teff grain is just 1/100th the size of a wheat kernel.
It is ground to make teff flour and fermented teff flour is used to make flatbread like injera.
Teff can grow in any environment, even during a drought. It is available in many varieties, but the most popular ones are brown and ivory. It has an earthy and nutty flavor, and the lighter varieties have a slightly sweeter taste.
Teff flour is naturally gluten-free, so it is gaining popularity in Western culture as an alternative to all-purpose and wheat flour.
Nutritional Value Of Teff Flour
Teff flour is rich in dietary fiber, proteins, and other essential nutrients. Since the teff grains are very small, it is difficult to remove the bran and germ during milling. Due to this, teff flour is usually whole-grain flour. So unlike wheat, which loses its germs and bran during processing, teff flour doesn’t lose these parts, which are packed with vitamins and minerals.
Here is a list of nutritional value of teff flour. 100gms of teff flour contains:
| Nutrient | Quantity |
|---|---|
| Energy | 371 kcal |
| Protein | 11.4 g |
| Total Fat | 2.86 g |
| Carbohydrate | 77.1 g |
| Fiber | 5.7 g |
| Sugar | 2.86 g |
| Calcium | 180 mg |
| Iron | 5.71 mg |
| Potassium | 486 mg |
What are the Health Benefits Of Teff Flour?
Teff flour is rich in proteins, dietary fiber, and numerous minerals, making it healthier. There are many benefits of teff flour:
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Regulates Blood Sugar
Teff flour has a low glycemic index (GI), so it does not cause a spike in blood sugar levels after meals and helps maintain stable levels. Therefore, teff flour is more suitable for diabetic patients.
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Supports Bone Health
Teff flour has a high calcium content. This makes it an excellent source of calcium for people on a plant-based diet, and the high calcium content helps strengthen bones and prevent osteoporosis.
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Boosts Energy Levels
Teff flour is rich in complex carbohydrates, providing long-lasting energy without any sugar spikes or crashes.
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Promotes Heart Health
Teff flour is rich in fiber and iron, which help reduce high cholesterol levels and support healthy cholesterol levels. Fiber and iron also help improve heart health.
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Aids in Weight Management
The high fiber and protein content in teff flour keeps you full for longer after meals, reduces cravings, and helps you manage your weight more effectively.
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Gut Health
Teff flour is a great source of dietary fiber, which aids digestion, supports gut health, and prevents constipation. So, teff flour is good for overall gut health.
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Gluten-Free
Teff flour is naturally gluten-free, making it ideal for people who are allergic to gluten or have celiac disease.
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Rich in Antioxidants
Teff flour contains polyphenols, which are antioxidants that help reduce inflammation and protect against chronic diseases.
How To Use Teff flour?
Traditionally, teff flour has been used extensively in Ethiopian dishes, but recently, it has gained popularity worldwide. Many recipes use teff flour instead of white or wheat flour to make the recipe healthier and gluten-free.
Teff flour is great for baking and can be used either by itself in specific recipes or in combination with other flour. Teff flour also pairs very well with chocolate. The slightly grainy texture of teff flour gives recipes a unique texture. However, you can reduce the grainy texture by letting the batter soak a little extra.
Here are some of the ways to use teff flour:
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Injera (Ethiopian flatbread)
Injerra is a staple Ethiopian flatbread made with teff flour. It is thin, spongy, and slightly sour. You can have it in various stews, lentils, or vegetables.
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Teff Roti
If you love to have your dals/lentils, curries, or vegetables with some good old rotis, you can make teff flour rotis. Rotis made using teff flour are more nutrient-dense and healthy.
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Baking
Teff flour can be used to make various baked items such as muffins, pancakes, cookies, pie crusts, etc. It can also be used in place of a portion of regular flour in any recipe to make it healthier and give it a tender texture. Remember, teff flour absorbs a lot of moisture, so recipes with teff flour may require extra water. Teff flour pairs well with nuts, seeds, fruits, and cocoa powder.
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Breads
Bread made from teff flour has a unique flavor, is soft on the inside, and nicely crusted on the outside. It is very easy to make, doesn’t get gooey, and you will relish it! You can also add sunflower seeds to the dough and top it with sesame seeds.
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Porridge
It is easy to make teff porridge. Toast the teff in a pan for 2 minutes and transfer it to a pot. Boil it for around 20 minutes, and a nice, nutty-flavored teff porridge is ready. It is a great alternative to oatmeal. All of the regular oatmeal ingredients, such as bananas or any fresh fruit, any milk, maple syrup, or sweetener of choice, will go well with the teff porridge.
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Pudding
Teff flour pudding is delicious and healthy. Teff flour’s natural sweetness makes the pudding flavorful and you can also add vanilla and cardamom to enhance the flavors even more. You can top the teff flour pudding with whipped or coconut cream and berries and can have it for breakfast, snack, or dessert.
How To Store Teff flour
Always store teff flour in an airtight container in a cool, dry place. Most seeds and grains, including wheat, contain natural oils that cause the grains to turn rancid as the oils oxidize. Teff has less natural oil, so it stays good for longer. If stored well, teff flour can stay good for almost a year. But it is always better to use freshly milled teff flour. Also, keep it away from pests like moths and beetles.
Where Can You Buy Teff Flour?
If you want to try recipes using teff flour, you can easily find it in any Indian grocery store, supermarket, or any other grocery store like Walmart. It has become popular due to its health benefits and gluten-free qualities, so it is now easily available. If you want to buy teff flour online, you can try these sites:
Conclusion
With such great alternatives to wheat flour available, you never have to worry about completely giving up your favorite bread or cakes. Teff flour is naturally gluten-free and an excellent source of dietary fiber and protein, making it a great choice for people looking for healthier alternatives or who are allergic to gluten.
Try some of the recipes, especially the rotis made in Rotimatic, when you are short of time and don’t want to compromise your health.
Frequently Asked Questions
What Is Teff Flour?
Teff flour is made from teff, the world's smallest grain and a traditional Ethiopian staple. It has a nutty, earthy flavor and is naturally gluten-free. It is available in brown and ivory. Teff is a healthy wheat flour alternative that thrives in a variety of climates and is commonly used to make injera.
What are the Health Benefits Of Teff Flour?
Teff flour provides numerous health benefits. It regulates blood sugar, promotes bone and heart health, increases energy, and aids in weight management. It is high in fiber, protein, calcium, and antioxidants, stimulates digestion, decreases inflammation, and is naturally gluten-free, making it ideal for people who have celiac disease or gluten sensitivity.
How To Use Teff flour?
Teff flour is versatile and gluten-free, and is used to make Ethiopian injera, nutrient-dense rotis, breads, cereal, and puddings. It's ideal for making muffins, cookies, and pancakes, which are frequently topped with chocolate, nuts, or fruit. Its slightly gritty texture adds character, and recipes may require additional moisture for best results.
How To Store Teff flour
Teff flour should be stored in an airtight container in a cold, dry place to stay fresh and pest-free. Although it contains less natural oil and can last up to a year, freshly milled flour is preferable. Proper storage avoids rancidity and protects against moths and beetles.
Is teff better than millet?
Teff flour often stands out compared to millet due to its high nutritional profile. It is richer in calcium than millet; in fact, a cup of teff flour has more calcium than a cup of milk! Plus, teff flour is rich in iron, resistant starch, and protein, making it a better choice.
Can diabetics eat teff flour?
Teff flour is rich in Vitamin D, which helps regulate blood glucose. Teff also contains polyphenols, which are effective antioxidants. So, it is actually a great daily food ingredient for diabetic patients.
How does teff taste?
Different varieties of teff flour have different tastes. White or ivory teff has a very mild flavor, while the darker varieties have a more earthy taste. Teff flour tastes slightly sweet when it is not fermented.
Is teff good for weight loss?
Teff flour is high in fiber, essential amino acids, and minerals like calcium, zinc, copper, iron, and phosphate. These minerals and fiber help maintain a healthy weight and also aid in weight loss.
What is a substitute for teff flour?
Sorghum flour is a good substitute for teff flour. It has a milky, sweet flavor and a smooth consistency. Sorghum flour is also naturally gluten-free and packed with nutrients, so it is a good choice for making bread, cookies, muffins, cakes, etc.
Is teff hard to digest?
No, compared to other grains, teff flour is easier to digest. So, it is suitable for people who have a sensitive gut or are facing digestive issues.