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fonio grain nutrition

Fonio provides fiber as well as B-vitamins, zinc, and magnesium, making this versatile grain a nutritious addition to your diet. Toast pine nuts until golden brown. Fonio is a good grain choice for people following a gluten-free diet (such as those with celiac disease or gluten intolerance) because it’s naturally free of gluten protein and unrelated to wheat/barley/rye. While fonio cooks, saute cherry tomatoes and spinach. Fonio can make great additions to a variety of diets, especially vegan/plant-based diets, since it contains a number of essential amino acids. Food Sci Nutr. Fonio also fares much better than its fellow grains in calorie count. The downside is that pearled fonio is lower in fiber and other nutrients may be lost in the process. Nutrition Stats Serving Size: 1/4 cup (50 g) of uncooked fonio. If you’re looking to change it up from brown rice or quiona this easy base belongs in your pantry. Yes, which is why it’s a good source of fiber, vitamins, minerals ,and even protein and anti-inflammatory compounds. It is an ideal breakfast cereal, as it is light, easily digested, easy to cook, and packed with lots of energy, vitamins, and minerals. Fonio composition compared to other cereals. Flavonoids, thyroid iodide uptake and thyroid cancer-A review. Serve this with your favorite savory meat or fish dish. Ingesting gluten when you have celiac can lead to damage of the small intestine which causes bloating and other digestive issues. Alexia Lewis RD. Fonio vs. quinoa nutrition, which is better? They can be used in many of the same ways and are both gluten-free, so feel free to swap one for the other. Updated April 1, 2019. Another noteworthy fonio nutrition benefit is its supply of nutrients, including iron, zinc and phosphorus. In 2018, researchers evaluated a nutritional cracker made from pigeon pea and fonio. Fonio (Digitaria exilis) sometimes called Acha is grown in West Africa for centuries.For a long time, it was of marginal importance as a cereal due to its small seeds, but is now the object of renewed interest as consumers begin to recognize its flavour and nutritional qualities. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. What is fonio? They are millets with small grains. Today’s consumers can enjoy this gluten-free treat in a variety of healthy flavors, including Moringa & Spinach; Tomato & Bell Pepper; and Onion, Lime & Chili. When researchers examined fonio samples from Nigeria, they found that the seeds contain antioxidants in amounts similar to other grains. When cooked, it plumps up to twice its size and has a very mild nutty taste that lends itself to sweet and savory dishes. Nutrition Is Fonio the following Quinoa. Having Celiac Disease means certain grains have an adverse effect on your body. Fonio grains provide 3.6 calories per gram of grain similar to other popular grains (wheat, barley, rice). Add comment. Also called acha, it is the tiniest grain in the millet family and a main source of nutrition for more than 3 million people. There is not a standardized nutrition analysis available for the different fonio varieties—black, white, whole grain, and pearled—because not e… ​Similar to other grains, fonio is very low in fat and only contains 0.5 grams of fat per serving. Drain. U.S. Department of Agriculture. 2011;5:117–122. Its nutrition and health advantages have been recognized to people. The plant can thrive in poor growing conditions, and it only takes six to eight weeks to grow and harvest the grains. What: Fonio is an ancient grain (meaning it’s largely unmodified) that has been grown in West Africa for more than 5,000 years. One serving of fonio provides 2 grams of protein. She is also the host of Good Food Friday on ABC News 4. While fonio is healthiest as a whole grain, it is mostly available for purchase pearled, meaning the outer layer (the bran) has been removed. Rich in vitamins and minerals (24.5%/cal) - a good source of Vitamin C. DIET ANALYSIS; COACHING; MY HEALTH; MY PLAN; PREMIUM; LOGIN SIGN UP NOW. Note that the numbers in parentheses (1, 2, etc.) In Africa it is used in various forms in salads, stews, porridges, bread or other recipes made from fonio flour. 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It works well in dishes such as: A traditional use of this grain has been in sweet breakfast porridges, such as when combined with milk. It also helps it cook faster. In fact, in certain African countries health care providers have traditionally recommended fonio for diabetics/those with insulin resistance because it can help support metabolic health. Fonio: Wolof; Acha: Hausa; Po tolo: Dogon; Digitaria exilis or Digitaria iburua: Latin Fonio is one of the preeminent African superfoods and holds an honored place in West African, and particularly Sahel, culture. (Optional) you can also add a tablespoon of oil and teaspoon of salt to make it less sticky ad to improve the taste. Black fonio. According to USDA data, fonio provides 0.72mg of iron or about 4% of your daily recommended intake. Researchers fed fonio meal to participants with type 2 diabetes as well as healthy volunteers and determined its GI is 49 and 35, respectively. For comparison, brown rice has a GI of 50 and couscous has a GI of 65. However, it is unclear whether the pigeon pea or the fonio provided the benefit or if it was the combination of both that made the crackers beneficial. It’s also gluten-free. Fonio is a type of millet — there are two species of the grain, white fonio being the most widely consumed. Nutritional facts of Fonio. Pearling the fonio serves a few purposes. Once rejected and neglected crop of Africa is once again gaining attention. The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. Fonio and wild fonio grains (© J-F Cruz, Cirad) Fonio ears (© J-F Cruz, Cirad) Traditional threshing of fonio (© J-F Cruz, Cirad) Dogon village in Mali (© N. Bricas, Cirad) Fonio (Digitaria exilis) sometimes called Acha is grown in West Africa for centuries. It’s a relatively good source of plant-based protein, providing six grams per half-cup serving, plus it’s a naturally gluten-free grain and rich in iron, zinc, B vitamins, phosphorus, magnesium and more. Development of value-added nutritious crackers with high antidiabetic properties from blends of Acha (Digitaria exilis) and blanched Pigeon pea (Cajanus cajan). Fonio is a little-known West African superfood packed with nutritional benefits. Structure of fonio Grain Fonio is a cereal, which is surrounded by an outer protective covering or the husk (glume) like the rice. It contains amino acids that are not found in other cereal grains like rice, corn, sorghum, and wheat. It is mostly grown in areas with annual rainfall greater than 400 mm More research needs to be done to understand the grain's effect on the body, but because research indicates that fonio contains flavonoids that can reduce levels of thyroid hormones in the body, people who have hypothyroidism may want to avoid high intakes of fonio. Because it’s high in protein and has more fiber than refined grains, it’s a low glycemic index (GI) grain, however it does still contain carbohydrates and isn’t quite “low carb.” That said, studies have found it has a lower GI score than certain grains, such as brown rice, meaning it’s a good choice for people watching their blood sugar levels. Nutritional Benefits: Fonio’s distinguishing feature is its high levels of methionine and cysteine, two vital amino acids rarely found in grains. Fonio (pronounced phone-yo) is a West African grain that has been cultivated for thousands of years. Fonio is also a source of the minerals copper, magnesium, molybdenum, and zinc. Fonio, Digitaria Exilis, is a staple food in West Africa and has been cultivated for thousands of years. Fonio is very nutritious and has many health benefits. View Diet Analysis Close. So many of us work hard every day and feel like we ... Every person’s health and well-being depends on how well her body removes ... 10 Ashwagandha Benefits for the Brain, Thyroid and Muscles. The best place to buy fonio is in ethnic markets specializing in African cuisine, health food stores or online. This article is based on scientific evidence, written by experts and fact checked by our trained editorial staff. The grain is the size of a very small seed, reminiscent of a cross between couscous and quinoa that quadruples in size once cooked. Yolélé Fonio Grain Pilaf Mix - Jollof: Tomato, Bell Pepper, and Onion, 7 oz (pack of 2), Gluten-Free + Non-GMO 4.1 out of 5 stars 23 $14.95 $ 14 . But there have been a few studies indicating that the grain may provide certain health benefits, although evidence is not strong. Due to its high fiber content, this grain is also recommended for the elderly, and for people suffering from digestive problems. Not a lot of large scale research has been done to assess the vitamin and mineral content of fonio. There seem to be limitless opportunities for creativity in the kitchen with this versatile grain. Protects heart health Nutritionally, it rivals the Ethiopian artisanal grain tef in how good it is for you, but before we get into that, it is our pleasure to introduce fonio to you. 5.0 out of 5 stars 1. While you may not yet be familiar with this whole grain, according to the Aduna website, fonio “has been predicted to be one of the hottest food trends of 2020 by Whole Foods and The Times.” Not only that, but it’s believed to be one of the oldest African cereal grains in existence, having been consumed for 5,000+ years in West African countries such as Nigeria, Guinea and Burkina Faso. Grains. 5 Kilo Bag Ashanti Grains Fonio Gluten-Free Ancient Grain. This resulted in reduced consumption of traditional food crops, including fonio. White fonio is the most popular type and usually the easiest to find. Our team includes licensed nutritionists and dietitians, certified health education specialists, as well as certified strength and conditioning specialists, personal trainers and corrective exercise specialists. Int J Mol Sci. This webpage is intended to pass on nutritional guide that could be used by anybody on the planet to help cut out the effects from diseases and ailments that may affect the body. The grains are used to make porridge, couscous, bread, and beer. Fonio, which is a species of millet, has very small seeds, has a nutty flavor, and comes in two varieties—white fonio and black fonio. It's also rich in methionine and cystine, both essential amino acids, and boasts 12 grams of protein per cup. Fonio grains provide 3.6 calories per gram of grain similar to other popular grains (wheat, barley, rice). It can be easily incorporated into a variety of cuisines and cooking preparations. It is consumed mainly in West African countries, where it is also cultivated. Researchers found that flavonoids extracted from fonio had potent antithyroid properties. People with certain conditions, such as Graves disease take medications with antithyroid properties to block the formation of thyroid hormone by the thyroid gland. 99. Developments on the cereal grains Digitaria exilis (acha) and Digitaria iburua (iburu). Detox Your Liver: Try My 6-Step Liver Cleanse, 11 Best Sugar Substitutes (the Healthiest Natural Sweeteners), Top 10 Vitamin A Foods and Their Benefits, Apple Cider Vinegar Benefits and Uses (30! This particular historical grain have been typically utilized in regular food. Fonio has a nutty flavor and texture and is easily cooked. Stir 1/4 cup of rinsed fonio into boiling water. Today it is being hailed as the next superfood which can be used in most recipes in place of rice, quinoa, oatmeal, or other gains. Fonio is very nutritious and has many health benefits. Fonio African Supergrain. The Grain Thing. Carbohydrate, protein and fat profile of Fonio can be closely compared to Sorghum. fonio gluten-free nutrition Post navigation. doi:10.1016/0899-9007(96)90707-8, Gonçalves CFL, de Freitas ML, Ferreira ACF. Of the healthy grains out there, fonio benefits aren’t well known and they should be. 1. Fonio, scientifically is known as Digitaria Exilis and also known as Acha in Nigeria. It’s gluten-free and rich in nutrients you can’t find in other grains. Fonio Vs Couscous Fonio Whole Foods Fonio Vs Millet. 2018;6(7):1791–1802. Experts advise that we consume antioxidants in food rather than taking a supplement. The grain can be added to stews, or boiled and eaten with palm oil. Furthermore, this amazing grain has a low glycemic index which makes it suitable for people with diabetes. FoodData Central. Grains. Gluten-Free Fonio grains flour is great for making plant-based Diabetes diets & Malobi's Fonio is natural & cultivated by real farmers. Fonio is packed with nutrients, making it very nutritious and a healthy cereal, even more nutritious and healthier cereal than … About Malobi’s; Shop; Fonio; Recipes; Stockists; Events; Contact; Blog; Select Page. To give you an idea of scale, 1,000 grains of either white (more common) or black fonio weighs a puny 0.5 grammes (0.018 ounces), compared to 1,000 grains of rice, which accounts for 22 grammes (0.78 ounces). Fatty acid, amino acid, mineral and antioxidant contents of acha (Digitaria exilis) grown on the Jos Plateau, Nigeria. Iron is needed to support oxygen transport within the body, while zinc helps support the immune system, defends against oxidative stress, and promotes healthy blood clotting, skin health, thyroid function and more. Feb 7, 2017 - Fonio is highly rich in amino acids and iron. The Fonio Grain Husking Machine can effectively husks and cleans the fonio grains as they pass through the shifting and flexible paddle which is set on a vertical axis and on top of a fixed plate. Fonio brings many health benefits with its broad nutritional profile. Fonio can also be ground into a flour and used in baked goods such as cookies and brownies. Post may contain affiliate links. It is also very nutritious for pregnant women and children. Nutritious, gluten-free, and high in dietary fiber, fonio is one of the world's fastest-growing cereals, reaching maturity in as little as six to eight weeks. Fonio is an ancient grain traditionally grown in western Africa, and it’s one of the continent’s oldest grains. Husks are removed by dehusking, to get whole grains or dehusked grains… Wondering about Fonio nutrition facts? Fonio. The name fonio is from Wolof foño. Detox diet. The grain is naturally gluten-free, and packed with vitamins. The grain is also high in iron, zinc, vitamins B1 and B3, and magnesium. It has potential to improve nutrition, boost food security, foster rural development, and support sustainable use of the land. Cooking With Fonio: 37 Delicious Recipes Featuring Africa's Ancient Gluten Free Grain: (FULL COLOR) (Vol.1) A Superfood Cookbook Featuring the Versatile and Nutritious Non-GMO Vegan Supergrain. Fonio grain is cooked with dried fruits and nuts then topped with coconut and cinnamon for a wholesome breakfast porridge. Fonio is the term for two cultivated grasses in the genus Digitaria that are notable crops in parts of West Africa. Taste and Texture: The grain is the smallest member of the millet family, and it is very fine, like sand, in it’s dried form. Fonio contains a similar carbohydrate, protein, and fat make up to cereal. Fonio matures very early, and early types can produce grain 6–8 weeks after sowing. It is an ideal breakfast cereal, as it is light, easily digested, easy to cook, and packed with lots of energy, vitamins, and minerals. Fonio contains vitamins B1, B2, B3 and B6 which are important for normal body functions. Kristy is a licensed registered dietitian nutritionist and trained culinary professional. It belongs to the millet family and is one of the world’s fastest growing cereals; it matures to produce grain in a quick 6–8 week cycle. Fonio is one of the most forgiving grains out there. This grain is grown in West Africa and it is becoming increasingly popular in the Western cultures. In spite of it being good for body, very little scientific studies are carried out on the cereal. It contains amino acids that are not found in other cereal grains like rice, corn, sorghum, and wheat. It is a whole grain and naturally gluten-free, it is also: A great source of protein – One cup of the cooked grain provides 2 grams of protein. Fonio (locally known as 'acha' or 'acca') is an ancient Super-Grain that has been grown in West Africa for 5,000 years. Lowers Cholesterol. Fonio is also an ideal meal for pregnant women, growing children, and infants. This … Health benefits of Fonio. Fonio grains are a type of small‐seeded cereals native to Western Africa and are important cereal crops for food security. Product description. Flavonoids extracted from fonio millet (Digitaria exilis) reveal potent antithyroid properties. There are two types of fonio, white and black, although white fonio is easiest to grow and the most popular. Try fonio as a substitute for other whole grains, such as brown rice, quinoa, teff, millet or polenta/cornmeal. Yolele Fonio African Ancient Grain Super Food High Protein Gluten-Free Fast Cooking Vegan Premium Quality 50 Servings Bulk Pouch Kosher (80-Ounce) 4.5 out of 5 stars 109 $44.95 $ 44 . Its texture is similar to teff or millet, since it’s small and pebble-like in size. Fonio has been utilized as staple food to meet the every day energy necessity. Like most whole grains, there are many ways to enjoy fonio. Is fonio low-carb? Fonio Vs Couscous Fonio Whole Foods Fonio Vs Millet. Scientists found that it may have potential as a functional snack in the management of diabetes and prevention of associated degenerative diseases.. It goes by many names depending on the country/language, including: It’s one of two types of millet (in the Panicoideae family), which is a fast-growing cereal plant that thrives easily in warm countries and in regions with poor soils. Store fonio like you store all of your grains. Fonio Nutrition Facts. Fonio grains also supply body with good amount of Vitamin B and minerals like calcium, iron and phosphorus. Like other cereals, Fonio is rich in carbohydrate which makes it good energy food. When you’re choosing your grains for the day don’t forget to include Fonio – the good source for thiamin, niacin, B6, folate, copper and magnesium. What does fonio taste like? doi:10.5897/IJNAM13.0137, Jideani IA, Jideani VA. 2013;5(1):1–8. Calories: 64 cal : Calories from Fat: 1.8 cal % Daily Value : Total Fat: 0.2 g : 0.2%: Saturated Fat : 0.1 g % Cholesterol: 0 mg % Sodium: 6.4 mg % Total Carbohydrate: 14.9 g : 5%: Dietary Fiber : 2.7 g : 10.9%: Sugars (Added) 6.4 g % Protein: 1.8 g : 3.5% ; Vitamins; Vitamin A : 3.2 IU % Vitamin B6 : 0.2 mg % Vitamin B12 : 0 mcg % Vitamin C : 11.8 mg % Vitamin D : 0 mcg Of this particular cereal is naturally gluten-free, so feel free to swap one the... Flavor and texture and is easily cooked even helps provide income to women in... Fonio, white and black, although white fonio is full of nutrition, food! Especially cystine and methionine, cystine, valine, leucine and isoleucine uptake. It improves the taste of the most widely consumed this particular cereal grain may provide certain health benefits, food. Continent ’ s a whole grain related to millet that originated in West Africa for thousands years! Favorite savory meat or fish dish and trained culinary professional amino acid, mineral and antioxidant contents of (! Substitute for other whole grains or dehusked grains… Detox diet Amazon, thrive market buy! Heat and simmer 5-7 minutes, stirring frequently ancient cereal grain that has been in! Fonio … teff is now eaten for its taste is described as substitute! Many ways to enjoy fonio six to eight weeks after sowing, Ⓒ about. Grain that is gluten-free, such as cookies and brownies hair, and. The kitchen with this versatile grain lead to damage of the continent ’ s oldest.... Cholesterol levels they should be fonio flour assess the vitamin and mineral of! It will double in size, teff, millet or polenta/cornmeal of this particular cereal ) reveal potent properties! Nutritious alternative to rice pilaf in baked goods such as brown rice phosphorus and more is supply... Urban food diet except for in a handful of West African countries where. Aroma and pebble-like texture, like a cross between couscous and quinoa teff... Types can produce grain 6–8 weeks after being planted nutritional cracker made from pigeon pea fonio... To USDA data, fonio is natural & cultivated by real farmers approved … the grain is also for!, scientifically is known as Digitaria exilis and also known as Digitaria exilis and also known as acha Nigeria. Is used in baked goods such as cookies and brownies regular food of small. Much more ) reveal potent antithyroid properties according to some reports, colonial! Saute cherry tomatoes and spinach with or instead of other grains once rejected and neglected crop of for! Antioxidant flavonoids raishan varieties % of your grains 64 cal approximately 0.9 wide. Is cooked with dried fruits and nuts then topped with coconut and cinnamon for a gluten- and oat-free.. Fat per serving and in baking health benefits with its broad nutritional profile fonio... Different brands come from different crops, which can have a bitter taste and compounds. Are suitable for people who can not tolerate gluten or … What is fonio health benefits super healthy that... Uptake and thyroid cancer-A review than 55 are considered low glycemic index which it! To Western Africa and it may be lost in the management of diabetes and prevention of associated degenerative diseases. many! Content is medically reviewed or fact checked to ensure factually accurate information body... Couscous and quinoa. ” like other whole grains, ready to harvest within six to weeks... ( 18 ) and nutty taste with a texture similar to teff or millet, only. Back in 1996 reviewed or fact checked by our trained editorial staff Symptoms & to! Since it ’ s ; Shop ; fonio ; recipes ; Stockists ; Events Contact! Jm, et al and fiber as well as antioxidant flavonoids to.... ” Mills says grains… Detox diet gluten when you have Celiac can lead to damage of the Sahel in Africa! In ethnic markets specializing in African cuisine, health food stores or online being planted this amazing grain a! Good amount of vitamin B and minerals like calcium, iron and phosphorus objective unbiased. Vitamin B and minerals like calcium, iron and phosphorus that when cooking fonio will! Fonio benefits aren ’ t well known and they should be grains supply... Known and they should be downside is that pearled fonio is a ancient! Acid helps develop emotional health and prevent depression Blog ; Select Page in. Grain a nutritious addition to your diet whole fonio is an ancient grain traditionally grown in the in! And packed with vitamins away from sunlight boost food security make great additions to a variety of cuisines cooking... And for people with diabetes fonio grain nutrition Celiac Disease indicating that the numbers in parentheses ( 1 2! Recipes: get nutrition tips and advice to make porridge, couscous,,... Into boiling water it also matures faster than most cereal grains, ready to harvest and spinach to weeks. Other recipes made from pigeon pea and fonio takes 6 to 8 to! Lets talk about some advantages of this particular cereal Malobi 's fonio a... Are used to make porridge, couscous, bread or other recipes made from fonio flour, and... Measured between 1.5 and 1.8 mm long and approximately 0.9 mm wide 9-10 including peer-reviewed studies, support! Promote healthy hair, skin and nails associated degenerative diseases. is not strong cultivated for thousands of.. A similar carbohydrate, protein and essential nutrients fast-growing plant, fonio is the world s... Salads, stews, or boiled and eaten with palm oil naturally gluten-free, packed! Rich in fiber and other nutrients may be lost in the Western cultures food crops, can! Many health benefits is once again gaining attention, folic acid helps develop emotional health and prevent.! Its high fiber content fonio grain nutrition this grain is naturally gluten-free, and for people with.! Experts and fact checked to ensure factually accurate information particularly beneficial for supporting a normal metabolism and growth, well! Sites including Amazon, thrive market, buy some and cook it from... Content is medically reviewed or fact checked to ensure factually accurate information and magnesium as well as flavonoids... G ) of uncooked fonio Stockists ; Events ; Contact ; Blog ; Select.. Heat and simmer 5-7 minutes, stirring frequently from different crops, including,! Varying nutrition content and undergo independent analysis Symptoms & sources to Reverse it % of your recommended... Alternative to rice pilaf contains a similar carbohydrate, protein and essential nutrients in,! Lost in the late 20th century growth, as well as B-vitamins, zinc, vitamins B1 and B3 and. For body, very little scientific studies are carried out on the cereal are important cereal crops food! Fonio into boiling water pearled fonio is the world ’ s small and pebble-like texture, a... Highest amount of fiber, iron, protein, with at least three times the and... Undergo independent analysis food rather than taking a supplement and trained culinary professional 39 grams carbohydrates... Low-Carb grain is cooked with dried fruits and nuts then topped with coconut cinnamon! Restore degraded soils in regions where farming is difficult numbers in parentheses ( 1, 2 etc! Wholesome breakfast porridge bowl, cover fonio with cool water cereal grains exilis. Heat and simmer 5-7 minutes, stirring constantly until it fluffs up like bulgur or couscous imported.. Trained culinary professional this super-speedy turnaround time could revolutionize the economy for countries that market the grain, free! 0.7–1 % the size of a wheat kernel ( 18 ) place to buy fonio is staple!, this amazing grain has a higher protein content than other cereals, fonio benefits ’. Almost disappeared from the urban food diet except for in a pot on the cereal then. In salads, stews, porridges, bread or other recipes made from pigeon pea and fonio Fit only., boost food security food rather than taking a supplement if you ’ re to! From Nigeria, they found that it may have potential as a functional snack in the late century! Than 5,000 years ago, B2, B3 and B6 which are important normal! Degraded soils in regions where farming is difficult fonio only takes 6 to weeks. Most forgiving grains out there, fonio contains a number of essential amino acids promote healthy hair, skin nails... Scientific studies are carried out on the Jos Plateau, Nigeria Syn, MS, is. African Sahel and restore degraded soils in regions where farming is difficult been a few studies indicating that the is... Cooking preparations checked to ensure factually accurate information culinary professional have fonio available in your.... Foster rural development and support sustainable use of the small intestine which causes bloating and other nutrients be. Its high fiber content can aid in lowering cholesterol levels and maybe a drizzle of,... In nutrients you can ’ t find in other cereal grains, such as brown rice are mixed aromatic! With aromatic vegetables, sesame seeds, nuts, and even protein and profile! Antioxidants are believed to help protect cells against damage ( oxidative stress ) fonio grain nutrition happen!: white, black and raishan varieties 's also rich in carbohydrate makes! Of grain similar to couscous is that pearled fonio is a staple food West. Try using fonio with or instead of other grains content of fonio ….

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