Fonio is a new grain on the market in the United States but this is a very old grain cultivated in West Africa for thousands of years. Fonio is a kind of millet that has a nutty flavor – a cross between couscous and quinoa in both appearance and texture. It’s gluten-free and nutritious because of two amino acids, cystine and methionine, which make it a favorite for those who are gluten intolerant or have celiac disease.
Culinary Uses of Fonio Grains
There are many uses for this ingredient, and it's considered one of the best tasting cereals. It can be used instead of rice or other grains and also added to regular flour to boost the nutritional value. Flour from this crop may also be used for making cakes and fritters. Traditionally it's eaten as couscous or gruel (thick or thin) along with baking flat breads.
Children and the elderly primarily consume it, since it can be easily digested. Those on diets will find it has a pleasing taste and Fonio is low in fat which is a bonus.
Health Benefits
Fonio has the smallest seeds of all the species of millet. It's both nutritious and one of the world's fastest growing cereals, reaching maturity in as little as six to eight weeks. It's a crop that can be relied on in semi-arid areas with poor soils, and unreliable rainfall.
Due to its high fiber content, this grain is recommended for people suffering from digestive problems. Fonio is a favorite with diabetics because of it's insulin secreting properties. It's also richer in calcium, magnesium, zinc and manganese than other grains.
This grain also contains high levels of methionine and cystine, amino acids essential to our health which our body cannot produce on its own. These nutrients are missing in today's major cereals. Methionine is an essential amino acid which helps the liver to process fat. Cystine is a major constituent of the proteins that make up hair, nails and skin, and is involved in the detoxification processes of the body.
Moderate Glycemic Index
Foods that are slowly absorbed produce only small fluctuations in our blood glucose and insulin and therefore have a low GI rating. Choosing low GI foods is important for those with diabetes because these foods can help even out blood glucose levels. Fonio has an overall lower glycemic index (GI =66) compared to Sorghum (GI =72) and rice at (GI = 95).
This is a grain that is been used for thousands of years but is new to the U.S. I'm sure we will be hearing more about it in the future.
Sources:
wikipedia.org
http://foodlorists.blogspot.com/2007/11/fonio-and-gluten-intolerance.html
“Fonio is one of the most nutritious of all grains” Lost Crops of Africa: Grains. Edited F. R. Ruskin
Culinary Uses of Fonio Grains
There are many uses for this ingredient, and it's considered one of the best tasting cereals. It can be used instead of rice or other grains and also added to regular flour to boost the nutritional value. Flour from this crop may also be used for making cakes and fritters. Traditionally it's eaten as couscous or gruel (thick or thin) along with baking flat breads.
Children and the elderly primarily consume it, since it can be easily digested. Those on diets will find it has a pleasing taste and Fonio is low in fat which is a bonus.
Health Benefits
Fonio has the smallest seeds of all the species of millet. It's both nutritious and one of the world's fastest growing cereals, reaching maturity in as little as six to eight weeks. It's a crop that can be relied on in semi-arid areas with poor soils, and unreliable rainfall.
Due to its high fiber content, this grain is recommended for people suffering from digestive problems. Fonio is a favorite with diabetics because of it's insulin secreting properties. It's also richer in calcium, magnesium, zinc and manganese than other grains.
This grain also contains high levels of methionine and cystine, amino acids essential to our health which our body cannot produce on its own. These nutrients are missing in today's major cereals. Methionine is an essential amino acid which helps the liver to process fat. Cystine is a major constituent of the proteins that make up hair, nails and skin, and is involved in the detoxification processes of the body.
Moderate Glycemic Index
Foods that are slowly absorbed produce only small fluctuations in our blood glucose and insulin and therefore have a low GI rating. Choosing low GI foods is important for those with diabetes because these foods can help even out blood glucose levels. Fonio has an overall lower glycemic index (GI =66) compared to Sorghum (GI =72) and rice at (GI = 95).
This is a grain that is been used for thousands of years but is new to the U.S. I'm sure we will be hearing more about it in the future.
Sources:
wikipedia.org
http://foodlorists.blogspot.com/2007/11/fonio-and-gluten-intolerance.html
“Fonio is one of the most nutritious of all grains” Lost Crops of Africa: Grains. Edited F. R. Ruskin
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