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.
As Smallest member of millet The family fonio has been cultivated in West Africa for over 5,000 years. This nutritious grain is estimated 4 million, because it grows rapidly and survives drought. The best thing about fonio is its versatility.Make porridge, make couscous, pom pom on the stove puff quinoa, or ground into flour for baking. About the same price as quinoa (Purchased from Thrive Market, $4.79), this supergrain makes a delicious and practical addition to your meal rotation.
Fonio Nutrition Facts
according to Dr. Jerry BaileyCertified Dietitian, Acupuncturist, Chiropractor, and Physician in Functional Medicine Lakeside Holistic Healthfonio is a great alternative to simple carbohydrates like white rice. “A half cup of cooked fonio provides 39 grams of complex carbohydrates, 2 grams of protein, 0.5 grams of fat and 4 percent of your daily fiber needs.” .”
Yes, this grain is high in carbohydrates. “A half-cup serving of Fonio has 2 grams of protein, but protein content varies by cultivar and other factors. It has less protein than staple grains,” says Dr. Julie Miller-Jones, LN, CNS. ,and grain food foundation Expert. “Fonio is a source of starch. By dry weight, about 80% of the grain is starch.”
Fonio provides a healthy amount of carbs, yet still has a glycemic index (GI) of about 49 people with type 2 diabetes 35 in non-diabetics. (Why does the GI vary from person to person? The GI measures how much a food raises blood sugar levels on a scale of 0 to 100, where 100 is pure glucose. raise blood sugar levels more.)
Importance of amino acids
Fonio contains several amino acids, including: methionine, leucine, valine, cysteineMethionine, leucine and valine are all Essential amino acids – The body cannot create them on its own. Cysteine is a non-essential amino acid and can be produced by the body.
Cysteine is essential for hair growth, Increases strength and elasticity, enhances hair texture. Methionine, which the body uses for tissue growth and repair, also promotes healthy hair. Improves skin tone and flexibility and strengthen nails.Studies show that leucine heal skin and bonesValine 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. consists of 3 amino acids: glycine, cysteine, glutamic acid. Helps build and repair tissue and boosts immunity. )
Fonio may not be high protein like quinoa Also Rich in fiber, like oatmealbut it is a healthy and delicious grain with important benefits. Garlic pilaf or whip up leftovers Fluffy pancakewe are sure you will find creative ways to serve it!
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