Tef – the unknown gluten-free cereal

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Tef – the unknown gluten-free cereal
Tef – the unknown gluten-free cereal

Tef is a cereal that is little known in our country, but can be found in the commercial network. Teff does not contain and is extremely beneficial in valuable nutrients, minerals and vitamins that improve overall he alth. His homeland is Ethiopia and Eritrea. It is used for the preparation of bread and cereals. It can be added to meat and vegetable dishes. It is also available in flour form as a wonderful substitute for gluten flours. This makes teff an extremely valuable product for people suffering from gluten intolerance or allergy.

What are the benefits of consuming teff?

Nutritional composition of teff

Half a cup or about 100-120 grams of teff contains:

  • 128 calories;
  • 4.9 g protein;
  • 0.82 g fat;
  • 25 g carbs;
  • 3.5 g fiber;
  • 61 mg calcium;
  • 2.6 mg iron;
  • 63 mg magnesium;
  • 3.6 mg manganese;
  • 135 mg potassium;
  • 1.4 mg zinc.

Tef does not contain gluten

Celiac disease is an autoimmune disease that causes the body to react violently when eating foods with gluten. It is contained in wheat, barley, rye. The condition causes abdominal pain, diarrhea, bloating, extreme fatigue, anemia, inflammation of the intestines, and many other symptoms.

People suffering from gluten intolerance or gluten allergy often suffer from malnutrition, osteoporosis, infertility. In order to be able to live fully and to control their condition, they need to completely exclude gluten from their menu.

This is why teff is one of the very suitable crops for the purpose. It is gluten free and rich in many nutrients.

Good source is of amino acids

Amino acids are of two types – replaceable and non-replaceable. Some are synthesized in the body, others are imported through food. Teff is high in amino acids and proteins unlike wheat. It provides 9 of the valuable amino acids you need to get through your diet.

Contains resistant starch

Resistant starch is a type of carbohydrate that is not processed in the small intestine, but goes straight to the large intestine, where the fiber in it is fermented. These fibers feed the beneficial bacteria in the gut and increase the productivity of short-chain fatty acids.

When the menu is rich in resistant starch, the metabolism improves, blood sugar stabilizes, the work of the digestive system is normalized.

Teff helps normalize blood sugar

Teff has a low glycemic index. The high fiber content contributes to the slower absorption of sugars from food, which ensures balance in blood glucose levels. Steady rates of carbohydrate absorption help control and prevent diabetes.

Contains calcium

Calcium is a very important mineral for the whole body. It is necessary for building teeth and bones, the nervous system and blood vessels. It is extremely important for bone density and the prevention of osteoporosis. If you add teff to your diet, it means that one cup of it will bring you about 123 mg of calcium, which is about 10% of the body's daily need.

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