Fonio has an earthy and nutty taste with a texture similar to couscous. Fonio contains a similar carbohydrate, protein, and fat make up to cereal. The grains are very small. If you are lucky enough to have fonio available in your local market, buy some and cook it up. But not everyone would benefit from this effect and it may be harmful in some. Thus, fonio is sometimes referred to as “the grain of life.” Fonio can survive in poor soil conditions, such as sandy and acidic soils that are usually considered inferior for sorghum and pearl millet cultivation. Fonio (Digitaria exilis) is an ancient cereal grain that has been cultivated in West African countries for over 5,000 years. Fonio grains are a type of small‐seeded cereals native to Western Africa and are important cereal crops for food security. It contains amino acids that are not found in other cereal grains like rice, corn, sorghum, and wheat. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. FoodData Central. White fonio is the most popular type and usually the easiest to find. When cooked, it plumps up to twice its size and has a very mild nutty taste that lends itself to sweet and savory dishes. Lets talk about some advantages of this particular cereal. Reduce heat and simmer 5-7 minutes, stirring frequently. Having Celiac Disease means certain grains have an adverse effect on your body. Try fonio as a substitute for other whole grains, such as brown rice, quinoa, teff, millet or polenta/cornmeal. Toast pine nuts until golden brown. Not a lot of large scale research has been done to assess the vitamin and mineral content of fonio. Fonio is a West African grain that's been cultivated in the region for thousands of years. Fonio matures very early, and early types can produce grain 6–8 weeks after sowing. Nutritional Benefits: Fonio’s distinguishing feature is its high levels of methionine and cysteine, two vital amino acids rarely found in grains. But there have been a few studies indicating that the grain may provide certain health benefits, although evidence is not strong. Also, folic acid helps develop emotional health and prevent depression. Fonio is an ancient grain traditionally grown in western Africa, and it’s one of the continent’s oldest grains. Black fonio. It’s a whole grain related to millet that originated in West African more than 5,000 years ago. Fonio provides fiber as well as B-vitamins, zinc, and magnesium, making this versatile grain a nutritious addition to your diet. It is free of gluten and is a great alternative for gluten-intolerant people, in particular those living with Celiac Disease. How to Eat Fonio. Sulfur-containing amino acids are particularly beneficial for supporting a normal metabolism and growth, as well as healthy liver function. 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. 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. Ingesting gluten when you have celiac can lead to damage of the small intestine which causes bloating and other digestive issues. It is mostly grown in areas with annual rainfall greater than 400 mm 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. Drain. It's gluten-free and has a low glycemic index, which makes it good for people with diabetes and celiac disease. Nutrition Is Fonio the following Quinoa. The downside is that pearled fonio is lower in fiber and other nutrients may be lost in the process. Fonio is a nutrient dense food source offering high protein and iron content. Bring 1 cup water to a boil. The best place to buy fonio is in ethnic markets specializing in African cuisine, health food stores or online. Fonio can also be ground into a flour and used in baked goods such as cookies and brownies. It reheats splendidly, too. 95 ($1.07/Ounce) 95 ($0.56/Ounce) Research regarding fonio is very limited. ​Fonio can be eaten the same way as other grains such as millet, quinoa, bulgur, or oats: hot or cold, sweet or savory. 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. It began to see a resurgence during famines in the late 20th century. 2011;48(3):251–259. Our team aims to be not only thorough with its research, but also objective and unbiased. Fonio and Celiac Disease. Increased Energy. Fonio grains also supply body with good amount of Vitamin B and minerals like calcium, iron and phosphorus. Try using fonio with or instead of other grains in these healthy recipes: Get nutrition tips and advice to make healthy eating easier. This Dr. Axe content is medically reviewed or fact checked to ensure factually accurate information. J Food Sci Technol. Fonio composition compared to other cereals. She is also the host of Good Food Friday on ABC News 4. The great thing about this grain is that it’s super fast and easy to cook, ready in just three minutes when combined with boiling water — plus it’s sustainable to grow and inexpensive. 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. The Grain Thing. Post may contain affiliate links. Carbohydrate, protein and fat profile of Fonio can be closely compared to Sorghum. These and others can contribute to benefits including healthy muscle function, exercise recovery, bone health, detoxification, skin health and a healthy metabolism. Fonio African Supergrain. 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. While it has traditionally been consumed most in Senegal, today it’s mostly eaten in countries like Ghana, Mali, Burkina Faso, Guinea and Nigeria. Nutritional guide and tips: I am sick and tired of seeing many people dying due to eating complex structures of food which are detrimental to the body. & detox juicing guide. ​Similar to other grains, fonio is very low in fat and only contains 0.5 grams of fat per serving. 1. Pearling the fonio serves a few purposes. The following nutrition information, provided by the USDA, is for 1/4 cup (45g) dry pearled fonio, which yields 1 cup cooked.. It can be easily incorporated into a variety of cuisines and cooking preparations. The two whole grains are similar, both being good providers of plant-based protein and essential nutrients. The high iron content of fonio, and also zinc, makes it particularly suitable for people following a vegan diet, since the diet can increase the risk for low iron intake and anemia since many iron-rich foods such as meat are avoided. 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. It requires little water or rich soil making it an ideal crop for regions of drought and soil depletion and a champion for environmental sustainability. According to the U.S. Department of Agriculture, 1 cup of cooked fonio has 140 calories vs. 216 calories per cup of brown rice, 300 calories per cup of wheat pasta and 222 calories per cup of quinoa. 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. Due to its high fiber content, this grain is also recommended for the elderly, and for people suffering from digestive problems. Fonio is also an ideal meal for pregnant women, growing children, and infants. Earthy-flavored fonio is full of nutrition, which makes it a perfect choice for a gluten- and oat-free breakfast. The essential amino acids that Fonio contains, especially cystine and methionine, help to … It is generally boiled and then can be consumed as a pilaf, added to a soup, salad, or stew, turned into a bowl of hot, creamy cereal, or incorporated into a veggie burger. They are millets with small grains. It has a higher protein content than other cereals, making it a perfect grain or side dish for vegetarians. Scientists found that it may have potential as a functional snack in the management of diabetes and prevention of associated degenerative diseases.. Fonio Vs Couscous Fonio Whole Foods Fonio Vs Millet. £17.70 delivery. The low-carb grain is rich in fiber and iron. In spite of it being good for body, very little scientific studies are carried out on the cereal. The grain is naturally gluten-free, and packed with vitamins. Alegbejo J, Ameh DA, Ogala W, Ibrahim S. Glycaemic index and load of acha (fonio) in healthy and diabetic subjects. Contains 500g Uncooked Fonio Grains, responsibly sourced from growers in West Africa. 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 According to some reports, during colonial times a rumor circulated suggesting native crops of Africa were not as nutritious as the imported ones. 30 Gluten-Free Recipes Store fonio like you store all of your grains. What are the health benefits of fonio? The GI is an estimate of how carbohydrate foods affect blood glucose levels on a scale of 1 to 100; the higher the number, the more the food raises blood sugar levels. Thank you, {{form.email}}, for signing up. Grains. Fonio as energy food. This grain is grown in West Africa and it is becoming increasingly popular in the Western cultures. To make fonio, cook about 1/4 cup of dried grains with 1 cup of water (a 4:1 ratio of water to dry grains). Nutrition. Serve this with your favorite savory meat or fish dish. Fonio can make great additions to a variety of diets, especially vegan/plant-based diets, since it contains a number of essential amino acids. Like other cereals, Fonio is rich in carbohydrate which makes it good energy food. 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 . Place in an air-tight container and store in a dry space, away from sunlight. Fonio is one of the most forgiving grains out there. Overall, fonio contains two to three times as much protein and fiber as brown rice. This article is based on scientific evidence, written by experts and fact checked by our trained editorial staff. Its nutrition and health advantages have been recognized to people. Fonio has a nutty flavor and texture and is easily cooked. 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! Health experts have begun to recommend fonio as a replacement for genetically modified and/or less nutritious grains in all diets, as well as specialized plans where food sensitivities, alkalinity, glutens and lectins are a concern. 2011;5:117–122. (Optional) you can also add a tablespoon of oil and teaspoon of salt to make it less sticky ad to improve the taste. Fonio vs. quinoa nutrition, which is better? Fatty acid, amino acid, mineral and antioxidant contents of acha (Digitaria exilis) grown on the Jos Plateau, Nigeria. This super-speedy turnaround time could revolutionize the economy for countries that market the grain internationally. Foods with a GI less than 55 are considered low glycemic and a GI greater than 70 considered high. Fonio is a super healthy grain that is gluten-free, high in iron, protein, essential amino acids, fibre and much more! Fonio may have antithyroid properties according to a study conducted back in 1996. Fonio is very nutritious and has many health benefits. Fonio is a type of millet — there are two species of the grain, white fonio being the most widely consumed. Cook for about 3 to 5 minutes in a pot on the stovetop, stirring constantly until it fluffs up like bulgur or couscous. While fonio is healthiest as a whole grain, it is mostly available for purchase pearled, meaning the outer layer (the bran) has been removed. Protects heart health. Fonio nutrition benefits include supplying you with amino acids, iron, zinc, B vitamins, phosphorus and more. Fonio, Digitaria Exilis, is a staple food in West Africa and has been cultivated for thousands of years. Fonio is a little-known West African superfood packed with nutritional benefits. Fonio (pronounced phone-yo) is a West African grain that has been cultivated for thousands of years. Development of value-added nutritious crackers with high antidiabetic properties from blends of Acha (Digitaria exilis) and blanched Pigeon pea (Cajanus cajan). Another noteworthy fonio nutrition benefit is its supply of nutrients, including iron, zinc and phosphorus. The nutrients listed on labels are specifically required by the Food and Drug Administration (FDA), and it is the same for every packaged food. Fonio has been utilized as staple food to meet the every day energy necessity. Keep in mind that when cooking fonio it will double in size once prepared. These amino acids promote healthy hair, skin and nails. by Shipetaukin | 7 Aug 2018. In spite of it being good for body, very little scientific studies are carried out on the cereal. Structure of fonio Grain Fonio is a cereal, which is surrounded by an outer protective covering or the husk (glume) like the rice. 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. It’s also gluten-free. Fonio. Compare its nutrition facts. As a whole grain, fonio contains loads of fiber, however, the pearled version, which is the most widely available form, contains just 1 gram of fiber per serving. 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 . Within fonio you’ll also find B vitamins, including thiamine, riboflavin, folate and niacin, which help support the conversion of nutrients into useable energy, support glucose metabolism, and play a key role in healthy muscle, nerve, heart and brain functions. The name fonio is from Wolof foño. ), Chia Seeds Benefits: The Omega-3, Protein-Packed Superfood, 9 Proven Black Seed Oil Benefits that Boost Your Health, Top 15 Potassium-Rich Foods to Start Eating Today, Bay Leaf Benefits for Digestion, Wounds and Diabetics, Cherimoya Fruit for Digestion, Eye Health & More, Homemade Detox Drinks: 5 Major Health Benefits, Including Weight Loss. Its nutrition and health advantages have been recognized to people. 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. Comparative studies showed that the niacin content (1.15 mg/100 g) of fonio was higher than that of sorghum (0.92), rice (0.28), and wheat (1.0) and less than pearl millet (1.3). To absorb the most iron possible from this grain, pair it with sources of vitamin C, such as berries, bell peppers or leafy greens. With strict editorial sourcing guidelines, we only link to academic research institutions, reputable media sites and, when research is available, medically peer-reviewed studies. 26.11.2020. are clickable links to these studies. It’s gluten-free and rich in nutrients you can’t find in other grains. 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. Fonio nutritional facts. 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. “It can be used like oatmeal as a breakfast cereal with fruit and maybe a drizzle of milk,” Mills says. doi:10.5897/IJNAM13.0137, Jideani IA, Jideani VA. Is fonio a whole grain? Fiber aids in … Its texture is similar to teff or millet, since it’s small and pebble-like in size. What does fonio taste like? Gluten-Free Fonio grains flour is great for making plant-based Diabetes diets & Malobi's Fonio is natural & cultivated by real farmers. Fonio contains vitamins B1, B2, B3 and B6 which are important for normal body functions. They have a similar amount of calories and are both good sources of protein, B vitamins, iron, potassium, calcium, phosphorus and other nutrients. According to USDA data, fonio provides 0.72mg of iron or about 4% of your daily recommended intake. 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