doi:10.5897/IJNAM13.0137, Jideani IA, Jideani VA. An ancient African grain that has been cultivated for over 5,000 years in the scrubland of the Sahel, fonio is a member of the millet family and has the appearance of shrunken couscous. Its nutrition and health advantages have been recognized to people. It's gluten-free and has a low glycemic index, which makes it good for people with diabetes and celiac disease. There is not a standardized nutrition analysis available for the different fonio varieties—black, white, whole grain, and pearled—because not e… It is free of gluten and is a great alternative for gluten-intolerant people, in particular those living with Celiac Disease. 1. Earthy-flavored fonio is full of nutrition, which makes it a perfect choice for a gluten- and oat-free breakfast. 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. Due to its high fiber content, this grain is also recommended for the elderly, and for people suffering from digestive problems. Fiber aids in … The two whole grains are similar, both being good providers of plant-based protein and essential nutrients. It’s a whole grain related to millet that originated in West African more than 5,000 years ago. What: Fonio is an ancient grain (meaning it’s largely unmodified) that has been grown in West Africa for more than 5,000 years. Kristy is a licensed registered dietitian nutritionist and trained culinary professional. Int J Mol Sci. White whole fonio is the type with the highest amount of fiber, which also contributes to its generally low calorie content. 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. Flavonoids, thyroid iodide uptake and thyroid cancer-A review. 1996;12(2):100–106. Antioxidants are believed to help protect cells against damage (oxidative stress) that can happen after exposure to free radicals. Different brands come from different crops, which can have varying nutrition content and undergo independent analysis. Fonio grain is cooked with dried fruits and nuts then topped with coconut and cinnamon for a wholesome breakfast porridge. Study authors concluded that "wholemeal acha and iburu flours can be used in the preparation of a number of biscuits and snacks that could be useful for individuals with gluten intolerance.". Fonio is a nutritious food with a favorable taste. It also helps it cook faster. Fonio is a tiny ancient whole-grain cereal grown in the savannah regions of the Sahel in West Africa. Wondering about Fonio nutrition facts? Note that the numbers in parentheses (1, 2, etc.) It is also very nutritious for pregnant women and children. Cook for about 3 to 5 minutes in a pot on the stovetop, stirring constantly until it fluffs up like bulgur or couscous. It is an ideal breakfast cereal, as it is light, easily digested, easy to cook, and packed with lots of energy, vitamins, and minerals. are clickable links to medically peer-reviewed studies. Fonio grains provide 3.6 calories per gram of grain similar to other popular grains (wheat, barley, rice). It also matures faster than most cereal grains, ready to harvest within six to eight weeks after being planted. by Shipetaukin | 7 Aug 2018. Fonio grains should be fortified to increase the level of vitamins for a balanced nutrition (Chika, Sunday, Charles, & Chechet, 2019; Ortiz‐Monasterio et al., 2007). 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. Kindle Edition £7.72 £ 7. This super-speedy turnaround time could revolutionize the economy for countries that market the grain internationally. 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. Carbohydrate, protein and fat profile of Fonio can be closely compared to Sorghum. The global fonio market was 673,000 tonnes in 2016. Drain. Fonio African Supergrain. Calories in cup; chopped (160 g.) - 64 cal. Fonio matures very early, and early types can produce grain 6–8 weeks after sowing. Serve this with your favorite savory meat or fish dish. The low-carb grain is rich in fiber and iron. Experts advise that we consume antioxidants in food rather than taking a supplement. Black fonio. 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. 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. Fonio Vs Couscous Fonio Whole Foods Fonio Vs Millet. 95 ($1.07/Ounce) 2018;6(7):1791–1802. In 2018, researchers evaluated a nutritional cracker made from pigeon pea and fonio. Fonio has an earthy and nutty taste with a texture similar to couscous. 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. Try using fonio with or instead of other grains in these healthy recipes: Get nutrition tips and advice to make healthy eating easier. In Africa it is used in various forms in salads, stews, porridges, bread or other recipes made from fonio flour. Fonio is a natural ancient grain product that has been cultivated in the Sahel Region of Africa for thousands of years. 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. 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. Not a lot of large scale research has been done to assess the vitamin and mineral content of fonio. Ingesting gluten when you have celiac can lead to damage of the small intestine which causes bloating and other digestive issues. Olagunju AI, Omoba OS, Enujiugha VN, Aluko RE. This … Ingesting gluten when you have celiac can lead to damage of the small intestine which causes bloating and other digestive issues. Fonio (Digitaria exilis) is an ancient cereal grain that has been cultivated in West African countries for over 5,000 years. 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. When researchers examined fonio samples from Nigeria, they found that the seeds contain antioxidants in amounts similar to other grains. Like other cereals, Fonio is rich in carbohydrate which makes it good energy food. It’s also gluten-free. Nutritional Benefits: Fonio’s distinguishing feature is its high levels of methionine and cysteine, two vital amino acids rarely found in grains. 99. Fonio is a little-known West African superfood packed with nutritional benefits. Fonio is a type of cereal grain that has provided nutrition for millions of people living in West Africa for thousands of years. Research regarding fonio is very limited. Lowers Cholesterol. According to USDA data, fonio provides 0.72mg of iron or about 4% of your daily recommended intake. ), 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. Health benefits of Fonio. Foods with a GI less than 55 are considered low glycemic and a GI greater than 70 considered high. 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. The best place to buy fonio is in ethnic markets specializing in African cuisine, health food stores or online. The plant can thrive in poor growing conditions, and it only takes six to eight weeks to grow and harvest the grains. 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. 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! 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). Nutrition Stats Serving Size: 1/4 cup (50 g) of uncooked fonio. In fact, fonio almost disappeared from the urban food diet except for in a handful of West African countries. Fonio grains with husk or paddy fonio measured between 1.5 and 1.8 mm long and approximately 0.9 mm wide 9-10. Is fonio a whole grain? 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. Fonio has a nutty flavor and texture and is easily cooked. 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! Fonio can make great additions to a variety of diets, especially vegan/plant-based diets, since it contains a number of essential amino acids. White fonio is the most popular type and usually the easiest to find. Product description. Fonio is one of the most forgiving grains … Fonio (pronounced phone-yo) is a West African grain that has been cultivated for thousands of years. Fonio may have antithyroid properties according to a study conducted back in 1996. Our team aims to be not only thorough with its research, but also objective and unbiased. While fonio cooks, saute cherry tomatoes and spinach. Store fonio like you store all of your grains. Yes, which is why it’s a good source of fiber, vitamins, minerals ,and even protein and anti-inflammatory compounds. Previous Post EATING WHOLE GRAINS AND HEART HEALTH Next Post 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. U.S. Department of Agriculture. But there have been a few studies indicating that the grain may provide certain health benefits, although evidence is not strong. Consult your healthcare provider for personalized advice. Detox diet. Similar studies have not been conducted. doi:10.1002/fsn3.748, Sartelet H. et al. Fonio is also an ideal meal for pregnant women, growing children, and infants. The nutrients listed on labels are specifically required by the Food and Drug Administration (FDA), and it is the same for every packaged food. These are suitable for people who cannot tolerate gluten or … This particular historical grain have been typically utilized in regular food. Fonio grains also supply body with good amount of Vitamin B and minerals like calcium, iron and phosphorus. 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. Protects heart health. Today it is making headlines thanks to its moreish flavour and remarkable health benefits: The Guardian described it as “the grain that would defeat quinoa as king among foodies” and The Boston Globe as “the most nutritious grain you’ve probably never heard of”. Try fonio as a substitute for other whole grains, such as brown rice, quinoa, teff, millet or polenta/cornmeal. There are two types of fonio, white and black, although white fonio is easiest to grow and the most popular. Additionally, it contains some calcium, magnesium, potassium, manganese and folate. It can be easily incorporated into a variety of cuisines and cooking preparations. 2017;18(6):1247. doi:10.3390/ijms18061247, Glew RH, Laabes EP, Presley JM, et al. Fonio is very nutritious and has many health benefits. Fonio (locally known as 'acha' or 'acca') is an ancient Super-Grain that has been grown in West Africa for 5,000 years. Ai, Omoba OS, Enujiugha VN, Aluko re grow to harvest within six to eight after... 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