Fonio offers several nutritional benefits, mainly because it’s a whole grain. Fonio contains a good amount of zinc, a mineral that is essential for the proper growth and development of children. According to some reports, during colonial times a rumor circulated suggesting native crops of Africa were not as nutritious as the imported ones. Fonio African Supergrain. Fonio can be eaten as a cereal, put in stir fry and salads, made as … The downside is that pearled fonio is lower in fiber and other nutrients may be lost in the process. Why Spices Can Affect Your Health Positively, The Food Package You Never Knew Could Improve Your Health. Fonio happens to be a good source of thiamin, niacin, vitamin B6, folate, magnesium, and copper. … Pearling the fonio serves a few purposes. Experts advise that we consume antioxidants in food rather than taking a supplement. Nutritional Information Fonio Pilaf. Fonio is a cereal with a low carbohydrate content and a high fibre content. Try again please. Fatty acid, amino acid, mineral and antioxidant contents of acha (Digitaria exilis) grown on the Jos Plateau, Nigeria. Fiber aids in … 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. Combining legumes (such as groundnuts, soybean, cowpea, Bambara groundnuts, etc.) 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. This combination of nutrition and taste could be of outstanding future importance. 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 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! 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. Calcium -- %. Fonio is a type of millet; there are two species of this super grain, white fonio being the most widely consumed and black fonio. Different brands come from different crops, which can have varying nutrition content and undergo independent analysis. Even when it is boiled, fonio contains more zinc than maize. It also helps it cook faster. Fonio is easier to digest than most grains and contains a significant amount of fiber. Lowers Cholesterol. Aids Digestion. (Related: 4 Simple Ways to Manage your Weight in your Kitchen). While best known as an ingredient in birdseed, millet is a nutritious, ancient pseudocereal … It is also grown in the Northern part of Ghana and other parts of the Sub-Saharan region. It began to see a resurgence during famines in the late 20th century. Fonio is the term for two cultivated grasses in the genus Digitaria that are notable crops in parts of West Africa. Fonio can also be ground into a flour and used in baked goods such as cookies and brownies. Iron -- %. J Food Sci Technol. Fonio fits the bill, as it is gluten-free, high in protein and amino acids, and very easy to cook. More nutritional information about Fonio. Updated April 1, 2019. Place in an air-tight container and store in a dry space, away from sunlight. It is consumed mainly in West African countries, where it is also cultivated. Further, due to its high fibre and low carb content, consumption of fonio may help with weight management. 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. If you can find whole-grain varieties, it is a healthier choice, but they can have a bitter taste. Proteins are important nutrients the body needs for proper growth and development. Its seed is rich in methionine and cystine, amino acids vital to human health and deficient in today's major cereals: wheat, rice, maize, sorghum, barley, and rye. Cultivated in Senegal, Ghana, Mali and other parts of the sub-Saharan region, fonio has been dubbed “the new quinoa” by superfood fans in the West. Nutrition Stats Serving Size: 1/4 cup (50 g) of uncooked fonio. ​Similar to other grains, fonio is very low in fat and only contains 0.5 grams of fat per serving. Fonio also contains a good amount of iron. 95 ($0.56/Ounce) Fonio provides fiber as well as B-vitamins, zinc, and magnesium, making this versatile grain a nutritious addition to your diet. Fonio Vs Couscous Fonio Whole Foods Fonio Vs Millet. Known as acha by Ghanaians and po tolo by the Dogons of Mali, fonio has other common names including hungry rice, hungry millet, afio, pini, fundi millet, hungry koos and others. doi:10.1007/s13197-010-0208-9, Fonio Nutrition Facts and Health Benefits, Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved. Aids digestion. While fonio is healthiest as a whole grain, it is mostly available for purchase pearled, meaning the outer layer (the bran) has been removed. Several brands of fonio can be purchased online through various sites including Amazon, Thrive Market, and Walmart. 2018;6(7):1791–1802. 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. 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. Get full nutrition facts for other Lanfala products and all your other favorite brands. Statements within this site have not been evaluated or approved by the Food and Drug Authority. 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. Fonio is a good source of fiber, iron, B-vitamins, zinc, and magnesium as well as antioxidant flavonoids. Not a lot of large scale research has been done to assess the vitamin and mineral content of fonio. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. The information regarding the functional properties and applications of fonio is rather scattered. Crude fiber contents reported for fonio grains were in the range of 0.41-11.3 % with a mean value of 5.85 % (table 1). This website is written and produced for informational purposes only. Shipetaukin Quick Fonio African Supergrain - Gluten Free - Vegan - Non GMO - Instant Ancient Whole Grain - Substitute for Rice, Quinoa, Couscous (28 Ounces) 4.1 out of 5 … Black fonio is grown in Nigeria, Niger, Guinea, the northern part of Togo and Benin, Mali and Ghana. And fonio is particularly high in two amino acids— methionine and cysteine— which promote hair, skin, and nail growth, and are deficient in all other grains. Food Sci Nutr. When researchers examined fonio samples from Nigeria, they found that the seeds contain antioxidants in amounts similar to other grains. Olagunju AI, Omoba OS, Enujiugha VN, Aluko RE. You will love it! It also helps it cook faster. Int J Mol Sci. Vitamin C -- %. I am Bezalel Adainoo, the author of Stay Well Now. The raishan variety is grown in India where flour is used to make bread. ​Fonio can be eaten the same way as other grains such as millet, quinoa, bulgur, or oats: hot or cold, sweet or savory. … Fonio has an earthy and nutty taste with a texture similar to couscous. There are 210 calories in 1/4 cup (56 g) of Lanfala Fonio. Get yourself some fonio and try it. According to the World Health Organization, more than 30% of the world’s population have iron deficiency anaemia. In 2018, researchers evaluated a nutritional cracker made from pigeon pea and fonio. 2013;5(1):1–8. Kristy is a licensed registered dietitian nutritionist and trained culinary professional. Fonio is also low in calories, fat and sodium. Fonio does not contain gluten proteins. The health benefits of every food commodity are hinged on the components that are in the food and fonio contains many components with great nutrition and health significance. Fonio grows fast, germinating within a week after planting and ready for harvest in 2 to 4 months after germination, and does well in different soil conditions. The nutritional composition and processing properties of fonio … My friends call me Bez. Due to its relatively high fibre content and the low-calorie content, fonio has a low glycaemic index. 1/4 cup of uncooked fonio (about 1/2 cup cooked) contains about: 160 to 170 calories; 37 to 29 grams carbohydrates 2017;18(6):1247. doi:10.3390/ijms18061247, Glew RH, Laabes EP, Presley JM, et al. Fonio is also an ideal meal for pregnant women, growing children, and infants. Fonio ‘s good fiber content can aid in lowering cholesterol levels. It is an essential vitamin for pregnant women. get PROFESSIONAL advice and FACTS ON nutrition, food and fitness in your inbox. Hello! Fonio Nutrition Facts. By using Verywell Fit, you accept 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, Moroccan Spiced Chicken With Turmeric Cauliflower Couscous, Mediterranean Jeweled Couscous and Chickpea Bowl, Loaded Mediterranean Salad With Cauliflower Tabbouleh, Moroccan Spiced Chicken and Root Vegetable Stew, Glycaemic index and load of acha (fonio) in healthy and diabetic subjects, Development of value-added nutritious crackers with high antidiabetic properties from blends of, Flavonoids extracted from fonio millet (Digitaria exilis) reveal potent antithyroid properties, Flavonoids, thyroid iodide uptake and thyroid cancer-A review, Fatty acid, amino acid, mineral and antioxidant contents of acha (, Developments on the cereal grains Digitaria exilis (acha) and Digitaria iburua (iburu). It can be easily incorporated into a variety of cuisines and cooking preparations. This also makes fonio a more suitable cereal for diabetics. In Ghana, Yendi and Chereponi are the main fonio farming communities; they mainly cultivate white fonio. Fonio (Digitaria exilis) is an ancient cereal grain that has been cultivated in West African countries for over 5,000 years. J Pure and Applied Microbiol. 2011;48(3):251–259. But there have been a few studies indicating that the grain may provide certain health benefits, although evidence is not strong. In fact, fonio almost disappeared from the urban food diet except for in a handful of West African countries. Store fonio like you store all of your grains. The quality of these amino acids in fonio is higher than the amino acids in rice, wheat, maize and other cereals. This means the body absorbs it slowly so it doesn’t cause spikes in blood sugar levels when you consume it. Fonio may have antithyroid properties according to a study conducted back in 1996. How to prepare it 1. 2,000 calories a day is used for general nutrition advice. As a professional food scientist, I have been asked many questions by people from different walks of life seeking the right information on what food to eat and how that will affect their health. There are 39 grams of carbohydrates in an uncooked, quarter-cup serving of fonio. One serving of fonio provides 2 grams of protein. Proteins are made of amino acids and there are 9 essential amino acids (9 amino acids that need to be supplied to the body through food). Fonio is grown mainly in West Africa, with Guinea being the main cultivator of the crop and consuming it as a staple. 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. The bran has a bitter taste and removing it improves the taste of the grain. Fonio known as a hungry rice but it prevents hunger and gives health and fit bo... Fonio: Health Benefits & Nutrition Facts … Fonio is also one of the most nutritious of all grains. It's gluten-free and has a low glycemic index, which makes it good for people with diabetes and celiac disease. The downside is that pearled fonio is lower in fiber and other nutrients may be lost in the process. The 1996 study was cited by authors of a 2017 research review who suggested that the flavonoids in fonio can affect many parameters in thyroid cancer, including cell proliferation, invasiveness, and differentiation. Authors of a third study on fonio noted that more studies need to be conducted on the potential thyroid toxicity of flavonoids contained in the seed.. Similar studies have not been conducted. Additionally, fonio is a good source of methionine and cysteine (sulphur containing amino acids) which are known to play important roles in skin, hair and nail health. Nutritional facts of Fonio Like other cereals, Fonio is rich in carbohydrate which makes it good energy food. Accompanying fonio (and other plant sources of iron like kontomire, spinach, beans, etc.) 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. 180 calories 0.5g total fat 0g saturated fat 4g protein 40 g carbohydrates 1 g fiber <1 g sugar 5 mg sodium. Protects heart health Methionine helps to avoid hair loss and strengthens nails. But not everyone would benefit from this effect and it may be harmful in some. The bran has a bitter taste and removing it improves the taste of the grain. This hidden cereal, in 2014, was described by The Guardian as “the grain that would defeat quinoa among foodies” and “the next quinoa in America”. doi:10.5897/IJNAM13.0137, Jideani IA, Jideani VA. According to USDA data, fonio provides 0.72mg of iron or about 4% of your daily recommended intake. Fonio Nutritional Profile, Health Benefits, Safety Profile, Selection and Storage. Is Scorched Rice (Kanzo) Good for your Health? Flavonoids extracted from fonio millet (Digitaria exilis) reveal potent antithyroid properties. NUTRIENT BALANCE INDICATOR™ This symbol offers a visual representation of a food's nutritional strengths and weaknesses, with each spoke representing a different nutrient. with fonio would increase the protein quality of the diet to be equal to that of egg if not more. Fonio, unlike many other cereals, contains good amounts of these essential amino acids with the exception of one (lysine). Examined fonio samples from Nigeria, they found that the grain content aid. 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