The nutritional value of teff grain is similar to traditional cereals, it is considered to have excellent amino acid composition (all 8) with lysine levels higher than that of wheat or barley and slightly less than that of rice or oats. Mineral levels are higher particularly iron, but teff is totally gluten free.

Teff is a very versatile grain, when uncooked it can be added to most baked foods or substituted for nuts and other grains. Because of its small size and high density, less teff is used compared to other grains, cooked teff gelatinous and adds body to puddings and pastries. It's a good thickener for soups, stews and gravies. Teff is mild and has a slightly molasses-like sweetness making it easy to use for making breads, biscuits, cookies and cakes, stir fry dishes and casseroles.

Energy
Protein
Carbohydrates
Fat
Dietary Fibre
Starch
RD Starch
SD Starch
R Starch

Sodium
Magnesium
Iron
Calcium
Vitamin B1
Vitamin B2
Vitamin B3
Vitamin B6
Vitamin C

1452Kj/100
10g/100g
70g/100g
2.5g/100g
7.6g/100g
57.3g/100g
11.4g/100g
29.6g/100g
16.3g/100g

<10mg/100g
185.7mg/100g
5.4mg/100g
160mg/100g
0.5mg/100g
<0.1mg/100g
0.8mg/100g
<0.1mg/100g
0.2mg/100g

Teff is an important source of water soluble vitamins, especially vitamins B1, B2, B3 and B6. In contrast to other cereals Teff also contains vitamin C.

Vitamin B1 (thiamin) is vital for for the breakdown of food, especially carbohydrates, to release energy and for a healthy nerve and muscle function.

Vitamin B2 (riboflavin) is essential for the release of energy from foods and for healthy skin, eyes and growth.

Vitamin B3 (niacin) is vital for energy release in tissues and cells. The body is capable of synthesizing niacin from the essential amino acid thryptophan.

Vitamin B6 (pyridoxin) plays an essential role in the protein metabolism and is important for maintaining a healthy nervous system, skin, muscles and blood.

Vitamin C (ascorbic acid) is involved in a great number of processes in the human body. It is important for the production of collagen, connective tissue and protein fibers that give strength to teeth, gums, muscles, blood vessels and skin. In the immune system ascorbic acid helps the white blood cells to fight infections. Ascorbic acid also helps to absorb iron and it functions as an anti oxidant, protecting the body from the harmful effects of too many free radicals.

Carbohydrates These provide energy for the body. Many whole-grain carbohydrates are good sources of essential vitamins, minerals and other essential phytonutrients that are essential for good health and that you can't get out of a supplement bottle(ii)

Starch can be classified in rapidly digestible (RDS), slowly digestible (SDS) and resistant starch (RS), dependant on the rate of starch breakdown into glucose by digestion enzymes in vitro (iii). The role of RS on health and weight loss is discussed, however there is still a lack of comprehensive data in humans (iv). RDS normally results in rapid available glucose in the human body. However, the digestion in the gut is more complex and influenced by more mechanisms(vi)

A new system classifying carbohydrates in relation to health is called the Glycemic Index (GI). It measures how fast and how far blood sugar (glucose) rises after you eat a food containing carbohydrates. A high GI is 70 or more, a low GI is less than 55. All relevant information on GI can be found at www.glycemicindex.com High GI foods, causing quick and strong increases in blood sugar levels, have been linked to an increased risk for both diabetes type 2 and heart disease(i).

Diabetes type 2 is striking an ever-growing number of adults and is now beginning to show up in teenagers and children. In the USA 14% of children aged 6-9 are considered to be overweight or obese and this number is rising(vi). In southern Europe 30% of the children are overweight(vii). Type 2 diabetes is largely preventable by controlling your weight, physical activity, not smoking and good food (whole grain products with a low GI)(viii). Stay lean and stay active.

Dietary fibers are carbohydrates that cannot be digested by intestinal enzymes. Dietary fibers enhance the satiety(ix) and consequently can play a positive role in weight control. From studies it is concluded that the in take of fibers, especially from grains, was linked to the prevention of atherosclerosis (caused by build up of cholesterol in the coronary arteries), constipation, a lower risk of type 2 diabetes and diverticular disease(x)

Teff contains typically 25% fibers (8% dietary fibers + 17% resistant starch) 30% slowly digestible starch and 10% rapidly digest able starch.

(i) L J Lewis, Alternatives to Wheat and Flour in Baked Goods. Cereal Foods World 48 (2003), 61-63
(ii) Harvard School of Public Health - Carbohydrates (review)
(iii) Englyst H N et al, Eur J Clin Nutr 46 (1992), S33-S50
(iv) Higgins J, Agrifood Industry Hi-tech (2004) 45-47
(v) Englyst H N et al, Am J Clin Nutr (1999) 448-454
(vi)Harvard School of Public Health - Healthy weight (review)
(vii) Mol E van Nutrinews 2 (2004) 3-9
(viii) Harvard School of Public Health - Diabetes (review)
(ix) Schaafsma G J Nutrinews 5 (1997) 3-6
(x) Harvard Scool of Public Health - Fibers (reviews)

Protein Protein is a major food component for good health. Proteins are composed of amino acids. Typically in the human body 350g of protein per day are broken down into amino acids. Most of the amino acids are recycled in the body, but some is excreted via urine. An amount of about 0.9g per kg of body weight is recommended.
The protein content of Teff is typically 12-14% (on weight). The amino acid composition is relatively high in essential amino acids. Teff delivers a surplus on all essential amino acids and is consequently a very good source.

Minerals Calcium is essential for numerous metabolic and biochemical processes such as blood clotting and controlling the heart beat. Most Calcium is stored in the bones. The recommended daily in take is 900mg.
Iron is a key element in the metabolism of humans such as oxygen transport and storage in the blood. The recommended daily in take is12mg. Major sources of iron are meat (especially liver), poultry, fish, mussels, dark-green vegetables and whole-grain products.
Zinc plays an important role in many hundreds of biological process in the human body. It is involved in the synthesis of DNA as well as the functioning of Vitamin A, the metabolism of carbohydrates, alcohol and fatty acids.
Magnesium plays important roles in the structure and function of the human body. The adult body contains about 25g of magnesium. Magnesium is involved in more than 300 essential metabolic reactions, such as energy production, ion transport. Because magnesium is part of chlorophyll, the green pigment in plants, green leafy vegetables are rich in magnesium. Unrefined grains and nuts also have high magnesium content.

The major part of the recommended daily in take of minerals is covered by Teff when eaten normal portions, meaning that Teff is an essential daily food product for providing the body with these important nutrients.

Whole grains represent a unique combination of energy, micro nutrients and phytochemicals that work together as a 'whole-grain package' to promote health and prevent diseases like diabetes type2, cardiovascular diseases, cancer and intestinal problems.