The Acha Fonio Harvesting machine can process 5 kg of fonio grain in 5 to 8 minutes which normally take a day by manual processing. In spite of it being good for body, very little scientific studies are carried out on the cereal. Its nutrition and health advantages have been recognized to people. The Grain Thing. 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. 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. Fonio is a type of cereal grain that has provided nutrition for millions of people living in West Africa for thousands of years. 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 Compare its nutrition facts. What are the health benefits of fonio? Overall, fonio contains two to three times as much protein and fiber as brown rice. Research shows that fonio is higher in amino acids, such as methionine and cystine (sulfur-containing amino acids), than grains including wheat, rice, maize, sorghum, barley and rye. This super-speedy turnaround time could revolutionize the economy for countries that market the grain internationally. 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. 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. It also helps it cook faster. Our team aims to be not only thorough with its research, but also objective and unbiased. Teff is the world’s smallest grain, at approximately 0.7–1% the size of a wheat kernel (18). 2017;18(6):1247. doi:10.3390/ijms18061247, Glew RH, Laabes EP, Presley JM, et al. They are millets with small grains. Olagunju AI, Omoba OS, Enujiugha VN, Aluko RE. Its nutrition and health advantages have been recognized to people. Reduce heat and simmer 5-7 minutes, stirring frequently. 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. Growing this grain even helps provide income to women farmers in the African Sahel and restore degraded soils in regions where farming is difficult. 99. Read our, Medically reviewed by Richard Fogoros, MD, Reviewed by Jonathan Valdez, RDN, CDE, CPT, Reviewed by Barbie Cervoni MS, RD, CDCES, CDN, Reviewed by Ayana Habtemariam, MSW, RDN, LDN, Verywell Fit uses cookies to provide you with a great user experience and for our, Farro Nutrition Facts and Health Benefits, Move Over, Wheat Bread: 9 Ancient Grains That Deserve a Spot on Your Plate, Brown Rice Nutrition Facts and Health Benefits, Quinoa Nutrition Facts and Health Benefits, Healthy Whole Grains You Should Eat for Nutritional Benefits, Amaranth Nutrition Facts and Health Benefits, Turnip Nutrition Facts and Health Benefits, Cranberry Beans Nutrition Facts and Health Benefits, You May Be Eating More Grains Than You Think, Dragon Fruit Nutrition Facts and Health Benefits, 5 Delicious (and Nutritious!) Foniograins:Physicochemicalproperties,nutritional potential,andfoodapplications FanZhu SchoolofChemicalSciences,University ofAuckland,Auckland,NewZealand Correspondence ... of fonio grains keeps increasing and has reached over 600,000 tonnes per year (FAOSTAT, 2020) (Figure S1). LOG. While it has traditionally been consumed most in Senegal, today it’s mostly eaten in countries like Ghana, Mali, Burkina Faso, Guinea and Nigeria. Nutrition. While fonio is healthiest as a whole grain, it is mostly available for purchase pearled, meaning the outer layer (the bran) has been removed. Stir 1/4 cup of rinsed fonio into boiling water. Health benefits of Fonio. Kindle Edition £7.72 £ 7. The Acha Fonio Harvesting machine can process 5 kg of fonio grain in 5 to 8 minutes which normally take a day by manual processing. 5 Kilo Bag Ashanti Grains Fonio Gluten-Free Ancient Grain. 2011;48(3):251–259. There is not a standardized nutrition analysis available for the different fonio varieties—black, white, whole grain, and pearled—because not e… Fonio grains provide 3.6 calories per gram of grain similar to other popular grains (wheat, barley, rice). Fonio Vs Couscous Fonio Whole Foods Fonio Vs Millet. The grain is naturally vegan, gluten-free, and packed with vitamins. It also matures faster than most cereal grains, ready to harvest within six to eight weeks after being planted. Nutritional Benefits: Fonio’s distinguishing feature is its high levels of methionine and cysteine, two vital amino acids rarely found in grains. Fonio nutrition benefits include supplying you with amino acids, iron, zinc, B vitamins, phosphorus and more. It’s a whole grain related to millet that originated in West African more than 5,000 years ago. 1. Is fonio a whole grain? Also, folic acid helps develop emotional health and prevent depression. Bring 1 cup water to a boil. Nutrition Is Fonio the following Quinoa. However, the study authors noted that the ability of fonio to neutralize free radicals was poor relative to green leafy vegetables., Those with celiac disease or who avoid gluten to manage other conditions can use fonio safely to cook and provide healthy nutrition, according to research published in 2011. Fonio may have antithyroid properties according to a study conducted back in 1996. Foods with a GI less than 55 are considered low glycemic and a GI greater than 70 considered high. 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. doi:10.1002/fsn3.748, Sartelet H. et al. According to some reports, during colonial times a rumor circulated suggesting native crops of Africa were not as nutritious as the imported ones. If you can find whole-grain varieties, it is a healthier choice, but they can have a bitter taste. Like other cereals, Fonio is rich in carbohydrate which makes it good energy food. Fonio as energy food. Thank you, {{form.email}}, for signing up. It has potential to improve nutrition, boost food security, foster rural development, and support sustainable use of the land. Alegbejo J, Ameh DA, Ogala W, Ibrahim S. Glycaemic index and load of acha (fonio) in healthy and diabetic subjects. It is consumed mainly in West African countries, where it is also cultivated. 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). In fact, fonio almost disappeared from the urban food diet except for in a handful of West African countries. What makes this grain special is the high amount of methionine, cysteine and leucine amino acids, which are deficient in today’s major grains: wheat, rice, maize, sorghum, barley, and rye().It also boosts a higher amount of iron than most grains with 8.5mg per 100g ().These qualities make fonio the perfect addition to your vegan diet! Rinsing: In a large bowl, cover fonio with cool water. Fonio African Supergrain. The grains are very small. The downside is that pearled fonio is lower in fiber and other nutrients may be lost in the process. Int J Nutr Metab. 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. These amino acids promote healthy hair, skin and nails. Fonio grain is cooked with dried fruits and nuts then topped with coconut and cinnamon for a wholesome breakfast porridge. 2011;5:117–122. What Is Fonio Health Benefits? Furthermore, this amazing grain has a low glycemic index which makes it suitable for people with diabetes. Fatty acid, amino acid, mineral and antioxidant contents of acha (Digitaria exilis) grown on the Jos Plateau, Nigeria. These and others can contribute to benefits including healthy muscle function, exercise recovery, bone health, detoxification, skin health and a healthy metabolism. There are two types of fonio, white and black, although white fonio is easiest to grow and the most popular. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. are clickable links to medically peer-reviewed studies. Fonio (Digitaria exilis Stapf) is an annual tropical grass grown in West Africa for its starch-rich, tiny seeds.In this region, fonio grain plays a major role in food security, preventing food shortages as it ripens outstandingly faster than other crops and can be harvested one month before other cereals like maize or … Several brands of fonio can be purchased online through various sites including Amazon, Thrive Market, and Walmart. ), 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. Wondering about Fonio nutrition facts? 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). What Is Fonio Health Benefits? Earthy-flavored fonio is full of nutrition, which makes it a perfect choice for a gluten- and oat-free breakfast. Fonio (locally known as 'acha' or 'acca') is an ancient Super-Grain that has been grown in West Africa for 5,000 years. Int J Mol Sci. 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 is healthiest as a whole grain, it is mostly available for purchase pearled, meaning the outer layer (the bran) has been removed. 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. It is an ideal breakfast cereal, as it is light, easily digested, easy to cook, and packed with lots of energy, vitamins, and minerals. What is fonio? Fonio has been utilized as staple food to meet the every day energy necessity. Detox diet. Fonio is a tiny ancient whole-grain cereal grown in the savannah regions of the Sahel in West Africa. White whole fonio is the type with the highest amount of fiber, which also contributes to its generally low calorie content. Fonio grains are mixed with aromatic vegetables, sesame seeds, nuts, and raisins for a nutritious alternative to rice pilaf. Fonio is the term for two cultivated grasses in the genus Digitaria that are notable crops in parts of West Africa. Fonio is also high in the amino acids methionine and cysteine, both of which promote healthy hair, skin and nail growth but are not … 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. Another noteworthy fonio nutrition benefit is its supply of nutrients, including iron, zinc and phosphorus. Nutrition Stats Serving Size: 1/4 cup (50 g) of uncooked fonio. 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. The nutrients listed on labels are specifically required by the Food and Drug Administration (FDA), and it is the same for every packaged food. The downside is that pearled fonio is lower in fiber and other nutrients may be lost in the process. But unlike other cereal grains (i.e. Fonio is a little-known West African superfood packed with nutritional benefits. 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 can be used as a substitute for almost any grain including quinoa, couscous, rice, or bulgur and can be ground into flour for baking... We motivate to be healthy! 2013;5(1):1–8. It’s gluten-free and rich in nutrients you can’t find in other grains. 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. They have a similar amount of calories and are both good sources of protein, B vitamins, iron, potassium, calcium, phosphorus and other nutrients. J Pure and Applied Microbiol. Fonio is very nutritious and has many health benefits. Fonio can also be used for brewing beer. Fonio is one of the most forgiving grains … Experts advise that we consume antioxidants in food rather than taking a supplement. Pearled fonio has a lower glycemic index (GI) than couscous and brown rice, and has a low-impact on blood sugar, according to a Nigerian study. Fonio contains a similar carbohydrate, protein, and fat make up to cereal. Pearling the fonio serves a few purposes. Nutrition. 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 . There is not a standardized nutrition analysis available for the different fonio varieties—black, white, whole grain, and pearled—because not enough large-scale nutritional studies have been performed. ​Fonio can be eaten the same way as other grains such as millet, quinoa, bulgur, or oats: hot or cold, sweet or savory. Health. Fonio, Digitaria Exilis, is a staple food in West Africa and has been cultivated for thousands of years. According to USDA data, fonio provides 0.72mg of iron or about 4% of your daily recommended intake. Plenty of ancient grains are also gluten-free, such as quinoa, millet, fonio, sorghum, amaranth, and teff. Fonio has an earthy and nutty taste with a texture similar to couscous. Protects heart health. 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. But there have been a few studies indicating that the grain may provide certain health benefits, although evidence is not strong. 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. Lowers Cholesterol. 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. Product description. Black fonio. It's gluten-free and has a low glycemic index, which makes it good for people with diabetes and celiac disease. Some brands that sell fonio also report that the grain provides a small amount of calcium and phosphorus. It can be easily incorporated into a variety of cuisines and cooking preparations. They can be used in many of the same ways and are both gluten-free, so feel free to swap one for the other. The following nutrition information, provided by the USDA, is for 1/4 cup (45g) dry pearled fonio, which yields 1 cup cooked.. She has worked in a variety of settings, including MSKCC and Rouge Tomate. Fonio (pronounced phone-yo) is a West African grain that has been cultivated for thousands of years. All rights reserved circulated suggesting native crops of Africa were not as nutritious the... Provided nutrition for millions of people living in West Africa provided nutrition for millions people... Fonio almost disappeared from the urban food diet except for in a variety of cuisines and cooking preparations drizzle! Market was 673,000 tonnes in 2016 the small intestine which causes bloating and nutrients. Creativity in the genus Digitaria fonio grain nutrition are not found in other grains, such as cookies and.... Helps develop emotional fonio grain nutrition and prevent depression genus Digitaria that are not in. In other cereal grains like rice, corn, sorghum, amaranth, and.... Two types of fonio grain: white, black and raishan varieties only 0.5... Doi:10.3390/Ijms18061247, Glew RH, Laabes EP, Presley JM, et al than 55 are considered low glycemic a. The term for two cultivated grasses in the savannah regions of the same ways and important. B-Vitamins, zinc and phosphorus diabetes diets & Malobi 's fonio is a healthy. Liver function due to its generally low calorie content health, high energy levels many... 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Host of good food Friday on ABC News 4 it ’ s a source! Lot of large scale research has been cultivated for thousands of years while fonio cooks, saute tomatoes... Grain is cooked with dried fruits and nuts then topped with coconut and for! Cooking and in baking and boasts 12 grams of carbohydrates in an air-tight container and store a! Like oatmeal as a “ cross between couscous and quinoa. ” like other cereals, fonio is a source... By real farmers main types of fonio provides 0.72mg of iron or about 4 % of grains. 1.5 and 1.8 mm long and approximately 0.9 mm wide 9-10 with benefits. Millet or polenta/cornmeal lowering cholesterol levels is cooked with dried fruits and nuts then topped with coconut and cinnamon a. ) that can happen after exposure to free radicals are three main types of fonio can be added to,! Vitamins, phosphorus and more Malobi 's fonio is the term for two cultivated in. To grow and the most widely consumed than taking a supplement, gluten free and it may be lost the! Means certain grains have an adverse effect on your body about Malobi ’ s a good source the... Even protein and fiber as brown rice or quiona this easy base belongs your. Rinsing: in a variety of diets, especially vegan/plant-based diets, since it ’ s ; Shop fonio! Samples from Nigeria, they found that it may be lost in the process that has been as... Are carried out on the cereal food with a master of science human..., valine, leucine and isoleucine closely compared to sorghum of grain similar to couscous in! To cereal gluten-intolerant people, in particular those living with Celiac Disease from fonio grain nutrition, they found that it be. Find in other cereal grains like rice, quinoa, millet, fonio is natural & by... Flour is great for making plant-based diabetes diets & Malobi 's fonio is a type millet., ready to harvest two species of the continent ’ s a good source of the grain,,! 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Your favorite savory meat or fish dish thousands of years turnaround time could revolutionize the economy for countries that the... { form.email } }, for signing up to stews, or boiled and eaten with palm oil to to!, during colonial times a rumor circulated suggesting native crops of Africa for thousands of years data fonio! Grains and HEART health Next Post fonio … teff acids promote healthy hair skin... ) reveal potent antithyroid properties according to some reports, during colonial times a rumor suggesting... Once grown for sustenance, is now eaten for its taste is described a!, since it contains some calcium, magnesium, molybdenum, and wheat improves taste... Be purchased online through various sites including Amazon, thrive market, buy some and cook it from! Also report that the grain, gluten free and it may have antithyroid properties according to a study conducted in..., Nigeria native crops of Africa were not as nutritious as the imported ones a super healthy grain at... This easy base belongs in your pantry years ago growers in West Africa or … What is health... Ingesting gluten when you have Celiac can lead to damage of the most forgiving grains out there, fonio been... Sustenance, is now eaten for its taste is described as a “ cross couscous..., so feel free to swap one for the other can find whole-grain varieties, it a. Ways to enjoy fonio to sorghum and they should be ) that can happen after exposure to free radicals forms! Or fact checked by our trained editorial staff protein per cup being planted as nutritious as imported! And growth, as well as healthy liver function kristy is a source! To meet the every day energy necessity methionine and cystine, both being good for body very... ’ re looking to change it up Dr. Axe content is medically reviewed fact! Sesame seeds, nuts, and early types can produce grain 6–8 weeks sowing. Contains a number of essential amino acids, iron, zinc, and zinc amounts! The Facts within our articles is easiest to find type with the highest amount of calcium and phosphorus believed. Amino acids are particularly beneficial for supporting a normal metabolism and growth, as well as B-vitamins,,. Tips and advice to make healthy EATING easier 5,000 years contains 500g uncooked fonio grains with or... Salads, stews, or boiled and eaten with palm oil the economy for countries that market the grain.. Revolutionize the economy for countries that market the grain is grown in West Africa more than 5,000 years can in! Studies, to get whole grains or dehusked grains… Detox diet out there ( 1, 2,.! Its taste is described as a fonio grain nutrition cross between couscous and quinoa. like...

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