Cycle the same grains throughout the week? Quinoa, rice, and oatmeal are delicious in many forms, but try something a little different every once in a while. The latest craze is gluten-free, with a slightly nutty flavor and fluffy texture: fonio.
The smallest member of the millet family, fonio has been cultivated in West Africa for over 5,000 years. This nutritious grain grows quickly and survives drought, making it a staple food for an estimated 4 million people. The best thing about fonio is its versatility. Make porridge, whip up couscous, put it on the stove like quinoa, or grind it into flour and bake it. About the same price as quinoa (buy at Thrive Market, $4.79), this supergrain is a delicious and practical addition to your meal rotation.
Fonio Nutrition Facts
Fonio is a great alternative to simple carbohydrates like white rice, according to Dr. Jerry Bailey, a board-certified nutritionist, acupuncturist, chiropractor, and physician in functional medicine at Lakeside Holistic Health. “The composition of fonio is what makes it a very healthy and complex grain compared to typical mass-produced grains/crops,” he says. Each cup provides 39 grams of complex carbs, 2 grams of protein, 0.5 grams of fat and 4% of your daily fiber needs.”
Yes, this grain is high in carbohydrates. “A half-cup serving of Fonio has two grams of protein, but protein content varies by variety and other factors. It’s less protein than staple grains,” says PhD, LN, CNS, and the Grain Food Foundation. “Fonio is a source of starch. By dry weight, about 80% of the grain is starch,” says Julie Miller-Jones, an expert at .
Fonio provides a healthy amount of carbohydrates but still has a low glycemic index (GI) of about 49 in type 2 diabetics and about 35 in non-diabetics. The GI measures how much a food raises blood sugar levels on a scale of 0 to 100. 100 is pure glucose.Many foods raise blood sugar levels more in people with diabetes .)
Importance of amino acids
Fonio contains several amino acids, including methionine, leucine, valine, and cysteine. Methionine, leucine, and valine are all essential amino acids and the body cannot make them on its own. Cysteine is a non-essential amino acid and can be produced by the body.
Cysteine is essential for hair growth as it increases strength and elasticity and enhances hair texture. Methionine, which the body uses for tissue growth and repair, also promotes healthy hair. and improve flexibility and strengthen nails. Studies show that leucine may help heal skin and bones.Valine is important for muscle growth and tissue repair.
Dr. Jones points out that this grain does not contain all the essential amino acids. Therefore, it is not the best source of protein. “Fonio, like most plant foods, is an incomplete protein, which means it doesn’t contain all the essential amino acids in adequate amounts,” she says. “Furthermore, although the number of studies on fonio is limited, current data suggest that fonio has a lower content of essential amino acids compared to other major grains. Fonio, eaten with legumes and other complementary proteins, can provide the amino acids needed to make a complete protein.
This grain is an incomplete protein, but the amino acids To do Beneficial. “Amino acids are the building blocks of proteins that develop into muscle tissue, immune cells, and especially our main antioxidant, glutathione,” says Dr. Bailey. , made up of three amino acids, glutamic acid, which helps build and repair tissues and aids immunity.)
Fonio may not have as much protein as quinoa or as much fiber as oatmeal, but it’s still a healthy and delicious grain with important benefits. Whether you use it to whip it up or not, we’re sure you can find creative ways to serve it!
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