Teff (Eragrostis tef) is a tiny cereal grain native to Ethiopia that has been gaining global recognition for its nutritional value and health benefits. Naturally gluten-free and packed with essential nutrients, teff is used in a variety of foods, including the traditional Ethiopian flatbread injera.
This ancient grain is rich in minerals like iron, calcium, magnesium, and potassium, and is a good source of protein and dietary fiber. It contains all nine essential amino acids, making it a complete protein, which is uncommon among grains.
Thanks to its low glycemic index and antioxidant properties, teff has been studied for its role in blood sugar regulation, heart health, and supporting the immune system. Its versatility in food preparation and digestibility make it a popular option for people looking to maintain a balanced diet.
Health benefits
Teff provides several potential health benefits, many of which are backed by clinical research and nutritional analysis.
1. Helps control blood sugar
Teff has a low glycemic index, which means it causes a slower rise in blood sugar levels. Studies show that teff may help manage blood glucose levels, especially in people with diabetes. In animal studies, mice fed teff showed better glucose tolerance and reduced weight compared to those fed wheat.
2. Supports heart health
Regular consumption of teff may improve cholesterol levels. In a three-month study, people who consumed teff had lower fasting blood glucose, total cholesterol, and LDL (“bad”) cholesterol levels compared to those on a Mediterranean diet.
3. Prevents iron deficiency anemia
Teff is naturally high in iron and may help reduce the risk of anemia, particularly in women of reproductive age. A hospital-based study in Ethiopia found that women who ate teff daily were less likely to have anemia than those who consumed it less often.
4. Rich in antioxidants
Teff contains antioxidant compounds that help protect the body’s cells from damage. In lab studies, teff increased glutathione levels and activated antioxidant gene pathways, with brown teff varieties showing the strongest effect.
5. Suitable for gluten-free diets
Teff is naturally free from gluten and is considered safe for people with celiac disease or gluten sensitivity. It can be used as a substitute for wheat in many recipes, offering both nutritional and functional benefits.
Types
Teff is available in different colors, with white, brown, and mixed (sergegna) being the most common types. Each type varies slightly in flavor and nutrient profile. White teff tends to have a milder taste, while brown teff offers a richer flavor and often contains more antioxidants.
How to eat
Teff can be consumed in several forms. Its nutritional value can be enhanced through certain preparation methods.
1. Whole grain
Whole teff can be cooked like quinoa or porridge. To prepare, combine 1 cup of teff with 3 cups of water, bring to a boil, then simmer for about 20 minutes until soft. It can be eaten as a breakfast cereal or used in savory dishes.
2. Flour
Teff flour is often used to make injera, pancakes, or baked goods. It can be used alone or mixed with other flours. Fermentation improves the bioavailability of minerals by reducing phytic acid content.
3. Fermented products
Fermentation of teff increases its phenolic content and antioxidant potential. Injera is a common example of a fermented teff product that is both nutritious and easy to digest.
4. Supplements and mixed products
Teff is sometimes added to breads, cereals, and nutritional bars. Incorporating up to 5% teff flour into wheat bread has been shown to improve nutrition without affecting taste or texture.
Nutritional information
The following table summarizes the nutritional composition of 100 g of teff grain:
The exact values may vary slightly depending on teff variety (white, brown, mixed) and growing conditions.
Healthy recipes
Teff can be used as a part of any of your meals. Check-out some ideas below:
1. Creamy teff porridge (breakfast bowl)
This is a warm, comforting breakfast loaded with fiber, iron, and calcium.
Ingredients:
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1 cup teff grain
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3 cups water or unsweetened plant-based milk
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1 tsp cinnamon
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1 tbsp maple syrup or honey (optional)
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Sliced banana, berries, or nuts for topping
Instructions:
In a saucepan, combine teff and water (or milk). Bring to a boil, then reduce heat and simmer for 15–20 minutes, stirring occasionally, until thick and creamy.
Stir in cinnamon and sweetener and serve warm with your favorite toppings.
2. Savory teff grain bowl with vegetables
Try this recipes as a hearty and gluten-free lunch or dinner that's packed with nutrients.
Ingredients:
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1 cup teff
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3 cups water
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1 tbsp olive oil
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1 garlic clove, minced
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1 cup cooked chickpeas
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1 cup sautéed spinach
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½ cup roasted sweet potatoes
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Lemon juice and salt to taste
Instructions:
Rinse teff and cook it in water over medium heat for 15–20 minutes, until it reaches a soft, slightly gelatinous consistency.
In a skillet, heat olive oil and sauté garlic, then add chickpeas and spinach. Season with lemon juice and salt. Serve teff as a base topped with sautéed mix and roasted sweet potatoes.
3. Teff flatbread (Injera-inspired quick version)
This is a simplified, non-fermented take on the traditional Ethiopian flatbread.
Ingredients:
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1 cup teff flour
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1¼ cups water
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Pinch of salt
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Olive oil for the pan
Instructions:
In a bowl, whisk together teff flour, water, and salt until smooth. Let rest for 10–15 minutes.
Heat a nonstick skillet over medium heat and brush with a little olive oil. Pour about ¼ cup of batter into the pan and swirl to spread thinly. Cook for 2–3 minutes until bubbles form and edges lift. No need to flip.
Remove and repeat with remaining batter.
Side effects
Teff is generally safe when consumed as part of a balanced diet. However, eating large amounts may cause mild digestive discomfort, such as bloating or gas.
There has been one documented case of an allergic reaction to teff. Though extremely rare, symptoms may include itching, swelling, or difficulty breathing. People with known grain allergies should exercise caution.
Contraindications
There are no widely recognized contraindications to teff, but people with known food allergies or intolerances should be cautious when trying it for the first time. As with any new food, it is advisable to introduce teff gradually into the diet.
Food safety and contamination
Studies have found that teff grown in Ethiopia can sometimes be contaminated with mycotoxins like aflatoxin B1 or pesticide residues. However, traditional processing methods such as fermentation and household washing have been shown to significantly reduce these risks.