Teff grain (Eragrostis Tef), a grain product native to Eritrea and Ethiopia, comes in three varieties: white, red and brown. Teff, which has tiny grains among grains, has begun to be used in the cake, cookie, biscuit and bread industry and has become one of the grains used as an alternative in consumers' search for healthy food.
Teff is one of the smallest grains in the world and is difficult to refine. However, it is a grain that is quite resistant to harsh environmental conditions.
Research shows that Teff's dietary fiber is higher than most grains with and without gluten, and 20-40% of the carbohydrates it contains are resistant starch. Diets containing whole grains and rich in resistant starch; Since it increases sensitivity to insulin, it reduces the incidence of Type 2 diabetes. Although it has been observed that it reduces body weight by affecting the satiety mechanism with its high fiber content, more research is needed.
Since there is no daily intake recommendation for Teff grain, the portion amount has been determined as 100 g. Intake levels are based on 80 kg for men and 65 kg for women between the ages of 31-50.
With the calcium it contains, 100 g (1 tea glass of cooked Teff) exceeds the daily calcium requirement for men and women aged 31-50. It covers 17-27%. Teff seed has high content, especially calcium, phosphorus, magnesium, copper, zinc and iron. Compared to bulgur in terms of iron; It contains approximately 3 times as much iron as bulgur. It should also not be forgotten that; The same is not the case with teff seed tea.
Although its sodium value is low for hypertension patients, care should be taken in its consumption as it should meet less than the daily intake when looking at the intake recommendations.
Teff is rich in essential amino acids. Although wheat is richer than barley, its protein level is almost the same as wheat and barley. In fact, Teff seed attracts attention because it does not contain gluten, which is found in grains such as wheat, barley and rye.
While food alternatives for celiac patients are mostly based on corn, rice and soy, although teff grain is a different variety, in terms of its content, it is actually buckwheat, amaranth. , is no different from quinoa.
If you are not sensitive to gluten, bulgur is ideal for everyone.
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