What is teff? Everything you need to know

Teff, scientifically known as Eragrostis tef, is a small, gluten-free cereal native to East Africa, particularly Ethiopia and Eritrea. It is renowned as one of the oldest cultivated cereals in human history and is a staple in the traditional diets of these African regions. In northern Africa, teff is widely recognized and used to make injera, a type of bread low in carbohydrates and high in protein.

A distinctive feature of teff is its extremely small grains, measuring only 0.8 millimeters in diameter, much smaller than those of other cereals like wheat or rice. Grain color can range from white to brown to red, with white and brown varieties being the most common.

In cooking, teff seeds can be treated similarly to millet or quinoa, though their small size requires shorter cooking times and lower temperatures. When ground into flour, the entire grain is preserved, maintaining a high fiber content.

Content index:

Nutritional values of teff

100 g of teff contain approximately:

Calories:

367 kcal

Protein:

13,3 g

Fat:

2,8 g

Carbohydrates:

73,1 g

Fiber:

8 g

Water:

8,82 mg

Calcium:

180 mg

Iron:

7,6 mg

Sodium:

12 mg

Phosphorus:

457 mg

Potassium:

427 mg

Zinc

3,6 g

Does teff contain nickel?

No, teff is not known to contain significant amounts of nickel. However, the presence of nickel or other heavy metals in foods can depend on soil conditions and agricultural practices. Nickel contamination is possible but generally not a common concern for teff.

Teff properties and benefits

Teff is a nutrient-rich cereal with numerous health benefits:

Gluten-free: Naturally free of gluten, safe for people with celiac disease or gluten sensitivity.
Nutrient-dense: Provides protein, fiber, B vitamins (especially folate), and minerals like calcium, magnesium, and iron.
Low glycemic index: Helps maintain stable blood sugar levels, suitable for diabetics or weight management.
High fiber: Supports healthy digestion, regularity, and a feeling of fullness.

Sustainable crop: Adaptable to various climates, contributing to sustainable food production.
Culinary versatility: Can be used in bread, pancakes, sweets, and more.
Vegetarian and vegan-friendly: Excellent protein source for plant-based diets.
Climate adaptability: Cultivable in arid and wet regions, supporting food security.

Including teff in your diet provides nutritional, versatile, and health-promoting benefits, especially when part of a balanced diet.

Teff contraindications

Teff is generally safe when consumed in moderation, but consider the following:

Food allergies: Rare, but some people may be allergic, experiencing hives, swelling, or respiratory difficulties.
Nickel contamination: While usually minimal, it can vary based on cultivation practices.
Digestive issues: Excessive consumption or improper cooking may cause digestive discomfort.

Phytates: Teff contains phytates, which may affect mineral absorption (calcium and iron). Consult a healthcare professional if taking supplements or medications.
Caloric intake: Consider total daily caloric needs to avoid imbalance.

Contraindications may vary individually. If any adverse effects occur, consult a healthcare professional or dietitian.

Does teff contain gluten?

No, teff is naturally gluten-free, making it a safe choice for people with celiac disease or gluten sensitivity. It is an excellent gluten-free alternative for those seeking variety in their diet.

Where to buy teff and its products

Teff is still relatively uncommon and may not be available in all supermarkets. Health food or organic stores are good alternatives.
On La Veronese®’s online shop, a long-established gluten-free company, you can purchase teff flour, high in fiber and protein, perfect for sweet and savory recipes such as cakes, cookies, muffins, pancakes, shortcrust pastry, bread, pizza, and crackers. It is also great for thickening soups, sauces, and creams.
On the La Veronese® gluten-free blog, you can find a simple, step-by-step recipe by Ilaria Moretti for making thin, versatile crepes with teff flour.

DISCLAIMER

Teff