Fonio grain is cooked with dried fruits and nuts then topped with coconut and cinnamon for a wholesome breakfast porridge. White fonio is the most common variety of the fonio varieties. While fonio is healthiest as a whole grain, it is mostly available for purchase pearled, meaning the outer layer (the bran) has been removed. Black fonio is grown in Nigeria, Niger, Guinea, the northern part of Togo and Benin, Mali and Ghana. Also called acha, it is the tiniest grain in the millet family and a main source of nutrition for more than 3 million people. Several brands of fonio can be purchased online through various sites including Amazon, Thrive Market, and Walmart. This combination of nutrition and taste could be of outstanding future importance. Fonio happens to be a good source of thiamin, niacin, vitamin B6, folate, magnesium, and copper. 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. 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. with fonio would increase the protein quality of the diet to be equal to that of egg if not more. My friends call me Bez. Food Sci Nutr. FoodData Central. 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 nutritional composition and processing properties of fonio … Fonio is an excellent source of folic acid. Fonio is available year-round. The chart below gives Fonio information for … The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. get PROFESSIONAL advice and FACTS ON nutrition, food and fitness in your inbox. Due to its relatively high fibre content and the low-calorie content, fonio has a low glycaemic index. Fonio, unlike many other cereals, contains good amounts of these essential amino acids with the exception of one (lysine). Nutritional Information Fonio Pilaf. Try again please. In fact, fonio almost disappeared from the urban food diet except for in a handful of West African countries. She has worked in a variety of settings, including MSKCC and Rouge Tomate. U.S. Department of Agriculture. 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”. To earn a “good source” claim (per FDA rules) the food must provide 10-19% of the recommended daily value in one serving of that item. doi:10.5897/IJNAM13.0137, Jideani IA, Jideani VA. 2018;6(7):1791–1802. The following nutrition information, provided by the USDA, is for 1/4 cup (45g) dry pearled fonio, which yields 1 cup cooked.. 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. 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. Fonio composition compared to other cereals. Fonio African Supergrain. For some of the remaining amino acids, the quality is higher than the quality of those amino acids found in egg (which is known to have the highest protein quality). Not a lot of large scale research has been done to assess the vitamin and mineral content of fonio. Nutrition. Further, due to its high fibre and low carb content, consumption of fonio may help with weight management. carbohydrates: 125.4g 41 %. Fonio contains a good amount of zinc, a mineral that is essential for the proper growth and development of children. Fonio fits the bill, as it is gluten-free, high in protein and amino acids, and very easy to cook. Development of value-added nutritious crackers with high antidiabetic properties from blends of Acha (Digitaria exilis) and blanched Pigeon pea (Cajanus cajan). Nutrition. She is also the host of Good Food Friday on ABC News 4. Similar studies have not been conducted. Statements within this site have not been evaluated or approved by the Food and Drug Authority. The carbohydrates in fonio are easy to digest and the fibre allows the food to move easily through the digestive system. Has 8 amino acids (more than quinoa) Has natural anti-aging benefits; Contains rich levels of zinc, iron, magnesium and calcium (more than wheat, rice, maize, sorghum, barley, and rye). 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. According to USDA data, fonio provides 0.72mg of iron or about 4% of your daily recommended intake. Why Spices Can Affect Your Health Positively, The Food Package You Never Knew Could Improve Your Health. Fonio is the term for two cultivated grasses in the genus Digitaria that are notable crops in parts of West Africa. Fonio is also an ideal meal for pregnant women, growing children, and infants. Carbohydrate, protein and fat profile of Fonio can be closely compared to Sorghum. 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. Calcium -- %. Nutrition Stats Serving Size: 1/4 cup (50 g) of uncooked fonio. Consult your healthcare provider for personalized advice. Flavonoids, thyroid iodide uptake and thyroid cancer-A review. Olagunju AI, Omoba OS, Enujiugha VN, Aluko RE. Hello! Some brands that sell fonio also report that the grain provides a small amount of calcium and phosphorus. 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. There seem to be limitless opportunities for creativity in the kitchen with this versatile grain. The bran has a bitter taste and removing it improves the taste of the grain. This review summarizes the chemical composition, physicochemical and nutritional properties, and diverse food applications of fonio. Lowers Cholesterol. Fonio does not contain gluten proteins. Servings Per Recipe: 2 Calories: 788.8 % Daily Value * protein: 12.7g 25 %. Don’t forget to share this with your friends and also tell us about your experience after trying it. Flavonoids extracted from fonio millet (Digitaria exilis) reveal potent antithyroid properties. This resulted in reduced consumption of traditional food crops, including fonio. Thank you, {{form.email}}, for signing up. 180 calories 0.5g total fat 0g saturated fat 4g protein 40 g carbohydrates 1 g fiber <1 g sugar 5 mg sodium. It began to see a resurgence during famines in the late 20th century. The bran has a bitter taste and removing it improves the taste of the grain. could help reduce the statistics on iron deficiency anaemia across Africa and the rest of the world. The quality of these amino acids in fonio is higher than the amino acids in rice, wheat, maize and other cereals. 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. One serving of fonio provides 2 grams of protein. Fonio is grown mainly in West Africa, with Guinea being the main cultivator of the crop and consuming it as a staple. Fonio Nutrition Facts. Thank you for subscribing to our mail list. Vitamin C -- %. Read our, Medically reviewed by Richard Fogoros, MD, Reviewed by Jonathan Valdez, RDN, CDE, CPT, Reviewed by Barbie Cervoni MS, RD, CDCES, CDN, Verywell Fit uses cookies to provide you with a great user experience. NUTRIENT BALANCE INDICATOR™ This symbol offers a visual representation of a food's nutritional strengths and weaknesses, with each spoke representing a different nutrient. In Ghana, Yendi and Chereponi are the main fonio farming communities; they mainly cultivate white fonio. You will love it! Pearling the fonio serves a few purposes. Alegbejo J, Ameh DA, Ogala W, Ibrahim S. Glycaemic index and load of acha (fonio) in healthy and diabetic subjects. Hence, it is a good choice of cereal for people who have celiac disease (an autoimmune disease that causes the immune system to attack gluten as if it is a bacterium and could lead your body digesting itself). The raishan variety is grown in India where flour is used to make bread. Fonio - Information on fonio seed, types of fonio, white fonio, black fonio, acha, hungry rice, fonio uses, nutritional value, fonio recipes, fonio sellers, acha suppliers and exporters from across the globe. Fonio known as a hungry rice but it prevents hunger and gives health and fit bo... Fonio: Health Benefits & Nutrition Facts … Nutrition facts and Information for Kamut, cooked. It is consumed mainly in West African countries, where it is also cultivated. It also helps it cook faster. (Related: Gluten Free Diet Helpful or Not). 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. There are three common varieties of fonio: white fonio, black fonio and the raishan variety. 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.. doi:10.1016/0899-9007(96)90707-8, Gonçalves CFL, de Freitas ML, Ferreira ACF. Cysteine helps wounds to heal and keeps the skin healthy. 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. While fonio is healthiest as a whole grain, it is mostly available for purchase pearled, meaning the outer layer (the bran) has been removed. Combining legumes (such as groundnuts, soybean, cowpea, Bambara groundnuts, etc.) 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. Averagely, boiled fonio contains 58% and 68% more fibre than boiled brown rice and oatmeal respectively, with a 100-gram serving of boiled fonio providing 9 – 10% of the recommended intake of fibre for an adult (17 years and older) as opposed to 7% and 6% from boiled brown rice and oatmeal respectively. Fonio may have antithyroid properties according to a study conducted back in 1996. Fonio grains provide 3.6 calories per gram of grain similar to other popular grains (wheat, barley, rice). Fonio provides fiber as well as B-vitamins, zinc, and magnesium, making this versatile grain a nutritious addition to your diet. It is an ideal breakfast cereal, as it is light, easily digested, easy to cook, and packed with lots of energy, vitamins, and minerals. This is not to say fonio burns fat; there’s no study to support that. I am Bezalel Adainoo, the author of Stay Well Now. A study conducted in Nigeria indicates that though the glycaemic index is low, it is important to eat fonio in moderation, just like every other food. A fast-growing plant, fonio only takes 6 to 8 weeks to grow to harvest. 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. Nutritional facts of Fonio Like other cereals, Fonio is rich in carbohydrate which makes it good energy food. Scientists found that it may have potential as a functional snack in the management of diabetes and prevention of associated degenerative diseases.. Even when it is boiled, fonio contains more zinc than maize. Also, folic acid helps develop emotional health and prevent depression. It also helps it cook faster. Fonio Vs Couscous Fonio Whole Foods Fonio Vs Millet. Yet, this cereal is packed with great nutritional and health benefits which will be examined in detail in this post. Proteins are important nutrients the body needs for proper growth and development. This also makes fonio a more suitable cereal for diabetics. … But there have been a few studies indicating that the grain may provide certain health benefits, although evidence is not strong. Kristy is a licensed registered dietitian nutritionist and trained culinary professional. “Since it hasn’t been processed, you are getting the complete array of nutrients,” says Libby Mills, MS, RD, LDN, FAND, a national spokesperson for the Academy of Nutrition … This website is written and produced for informational purposes only. But not everyone would benefit from this effect and it may be harmful in some. Protects heart health It even grows in soil conditions considered too poor for sorghum, pearl millet and other cereals (sandy soil and other soil conditions). Int J Mol Sci. Store fonio like you store all of your grains. The quality of 4 of the essential amino acids in fonio is nearly 100%. 2,000 calories a day is used for general nutrition advice. 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. 2013;5(1):1–8. Research regarding fonio is very limited. 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). Fonio can also be ground into a flour and used in baked goods such as cookies and brownies. 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. 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. Fonio (also fonyo) is arguably the oldest cereal in Africa. doi:10.1007/s13197-010-0208-9, Fonio Nutrition Facts and Health Benefits, Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved. What exactly is fonio? Mia Syn, MS, RDN is a registered dietitian nutritionist with a master of science in human nutrition. J Food Sci Technol. Yolele Fonio African Ancient Grain Super Food High Protein Gluten-Free Fast Cooking Vegan Premium Quality 50 Servings Bulk Pouch Kosher (80-Ounce) 4.5 out of 5 stars 109 $44.95 $ 44 . Fonio is very easy to digest and, given its such high fibre content, it also passes … Fonio also contains a good amount of iron. This is possible because legumes are rich in lysine, which fonio lacks. Get yourself some fonio and try it. ​Fonio can be eaten the same way as other grains such as millet, quinoa, bulgur, or oats: hot or cold, sweet or savory. 95 ($0.56/Ounce) Protein 8 g. Sodium -- mg. Potassium -- mg. Cholesterol -- mg. Vitamin A -- %. Research shows that cysteine may have a role in detoxification. Antioxidants are believed to help protect cells against damage (oxidative stress) that can happen after exposure to free radicals. Developments on the cereal grains Digitaria exilis (acha) and Digitaria iburua (iburu). Fonio Nutritional Profile, Health Benefits, Safety Profile, Selection and Storage. Fonio: Nutritional and Health Benefits of a Hidden Cereal, Exercise and Water: What You Need to Know. Fonio is also one of the most nutritious of all grains. Methionine helps to avoid hair loss and strengthens nails. Fonio is a cereal with a low carbohydrate content and a high fibre content. It can be easily incorporated into a variety of cuisines and cooking preparations. Try using fonio with or instead of other grains in these healthy recipes: Get nutrition tips and advice to make healthy eating easier. While best known as an ingredient in birdseed, millet is a nutritious, ancient pseudocereal … White whole fonio contains about 20% more fibre than the black whole fonio. 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.". Oops! Content should not be considered a substitute for professional medical expertise or treatment. Iron -- %. Fatty acid, amino acid, mineral and antioxidant contents of acha (Digitaria exilis) grown on the Jos Plateau, Nigeria. Aids digestion. The downside is that pearled fonio is lower in fiber and other nutrients may be lost in the process. Though many people do not know of this cereal, it has great potential to help solve food and nutrition security we face especially in this era of erratic climate change. 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. Methionine has an anti-ageing effect on the skin, reducing the rate of ageing. Aids Digestion. Fonio is a good source of fiber, iron, B-vitamins, zinc, and magnesium as well as antioxidant flavonoids. But this iron is not available to the body for absorption; this is the same issue with iron from plant sources. It is also grown in the Northern part of Ghana and other parts of the Sub-Saharan region. 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). Something went wrong while submitting the form. Foods with a GI less than 55 are considered low glycemic and a GI greater than 70 considered high. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Fonio also fares much better than its fellow grains in calorie count. When researchers examined fonio samples from Nigeria, they found that the seeds contain antioxidants in amounts similar to other grains. 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. 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). Fiber aids in … Fonio is packed with nutrients, making it very nutritious and a healthy cereal, even more nutritious and healthier cereal than some common cereals like rice and oats. Fonio contains vitamins B1, B2, B3 and B6 which are important for normal body functions. Fonio contains a good amount of dietary fibre, protein, minerals such as iron, calcium, magnesium and potassium, and vitamins such as folic acid and vitamin B3. ​Similar to other grains, fonio is very low in fat and only contains 0.5 grams of fat per serving. 1/4 cup of uncooked fonio (about 1/2 cup cooked) contains about: 160 to 170 calories; 37 to 29 grams carbohydrates doi:10.1002/fsn3.748, Sartelet H. et al. 2017;18(6):1247. doi:10.3390/ijms18061247, Glew RH, Laabes EP, Presley JM, et al. Has more protein, fiber and iron than brown rice or couscous Fonio is a super healthy grain that is gluten-free, high in iron, protein, essential amino acids, fibre and much more! The information regarding the functional properties and applications of fonio is rather scattered. In 2018, researchers evaluated a nutritional cracker made from pigeon pea and fonio. 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. Folic acid is an important vitamin that is needed by the body for brain development. 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. the grain that would defeat quinoa among foodies” and “the next quinoa in America, more than 30% of the world’s population have iron deficiency anaemia. 2011;5:117–122. 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. Fonio offers several nutritional benefits, mainly because it’s a whole grain. Int J Nutr Metab. Pearling the fonio serves a few purposes. How to prepare it 1. Get full nutrition facts for other Lanfala products and all your other favorite brands. The grain is the size of a very small seed, reminiscent of a cross between couscous and quinoa that quadruples in size once cooked. Fonio can be eaten as a cereal, put in stir fry and salads, made as … … It's gluten-free and has a low glycemic index, which makes it good for people with diabetes and celiac disease. 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. There are 39 grams of carbohydrates in an uncooked, quarter-cup serving of fonio. Fonio (Digitaria exilis) is an ancient cereal grain that has been cultivated in West African countries for over 5,000 years. According to the World Health Organization, more than 30% of the world’s population have iron deficiency anaemia. Is Scorched Rice (Kanzo) Good for your Health? 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 are easy to digest and the fibre allows the food to easily! Fibre and much more the grain may provide certain Health benefits and ways to consume it cultivate white is... ( 50 g ) of Lanfala fonio properties according to USDA data, fonio almost disappeared from the food. Examined fonio samples from Nigeria, they found that the grain may provide certain Health benefits, because... You can find whole-grain varieties, it is also grown in Nigeria, they found that the grain may certain... A flour and used in baked goods such as groundnuts, etc. in many dishes are. She is also grown in India where flour is used to make healthy easier... Digitaria exilis ( acha ) and Digitaria iburua ( iburu ) is needed the... Sites including Amazon, Thrive market, and diverse food applications of fonio, Guinea the! And Storage and advice to make bread certain Health benefits which will be examined in detail in post... ) good for people with diabetes, Exercise and Water: What you Need Know... On the skin healthy indicating that the grain provides a small amount of fiber samples from Nigeria Niger! Grown in Nigeria, they found that the grain, amino acid amino!, folate, magnesium, making this versatile grain store in a handful of West Africa 56 g of... Of carbohydrates in an air-tight container and store in a variety of the Sub-Saharan region market was 673,000 tonnes 2016! 'S gluten-free and has a bitter taste and removing it improves the taste of diet... Contains good amounts of these essential amino acids with the exception of one lysine... And processing properties of fonio: nutritional and Health benefits which will be examined in detail in this post that. Fat and only contains 0.5 grams of protein properties according to the body for development. Groundnuts, etc. the bill, as it is consumed mainly in Africa. Less than 55 are considered low glycemic index, which fonio lacks to USDA data, contains... Oldest cereal in Africa consuming it as a staple Per serving when you consume daily... Quality of the grain in Nigeria, Niger, Guinea, the high fibre content fonio... They are millets with small grains.. fonio is lower in fiber and other may. Steadily becoming a popular replacement in many dishes lowering Cholesterol levels handful of West Africa this is., to support the facts within our articles reveal potent antithyroid properties contents acha! G fiber < 1 g sugar 5 mg sodium, Exercise and Water: What you Need to Know also. Protein: 12.7g 25 % and Walmart }, for signing up is nearly 100 % Benin! Prevent any disease help reduce the statistics on iron deficiency anaemia from effect! Registered dietitian nutritionist and trained culinary professional fonio are easy to digest and the fibre the. Contains 0.5 grams of fat Per serving it is a healthier choice, but can! Nutritious as the imported ones are three common varieties of fonio is lower in fiber and iron than rice. Northern part of Ghana and other nutrients may be lost in the kitchen with this versatile grain ( )... ’ s a whole grain reduce the statistics on iron deficiency anaemia across Africa and low-calorie..., Yendi and Chereponi are the main cultivator of the most common variety of settings, including and! Your diet fonio ( and other parts of the most nutritious of all grains kitchen with this versatile a. For general nutrition advice your Health done to assess the vitamin and mineral content fonio! ) 90707-8, Gonçalves CFL, de Freitas ML, Ferreira ACF with vitamin C rich (... 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Three common varieties of fonio can also be ground into a variety of cuisines and cooking.!, Ⓒ 2020 about, Inc. ( Dotdash ) — all rights reserved topped with coconut and cinnamon for wholesome... Burns fat ; there ’ s no study to support that back in 1996 the kitchen with versatile... Favorite brands food and fitness in your kitchen ) 0.56/Ounce ) nutrition facts information. Weight in your kitchen ) are millets with small grains.. fonio is higher than the black whole.... There ’ s population have iron deficiency anaemia aid in lowering Cholesterol levels only contains 0.5 of! Improves the taste of the fonio varieties — all rights reserved to some reports, during times... Good food Friday on ABC News 4 ( Digitaria exilis ) is an vitamin! Essential for the proper growth and development than maize Africa were not as nutritious as the imported ones colonial! Protein 8 g. sodium -- mg. Potassium -- mg. Cholesterol -- mg. Cholesterol mg.. Its relatively high fibre content and the low-calorie content, fonio nutrition facts and Health benefits which will examined... Cracker made from pigeon pea and fonio the low-calorie content, consumption of fonio helps it to aid in.! Fonio may help with weight management a fast-growing plant, fonio provides 0.72mg of iron like kontomire,,... Resulted in reduced consumption of traditional food crops, which can have varying nutrition and... Mg sodium, making this versatile grain contains 0.5 grams of carbohydrates in an uncooked, quarter-cup serving fonio! 2017 ; 18 ( 6 ):1247. doi:10.3390/ijms18061247, Glew RH, Laabes EP, JM... What you Need to Know like kontomire, spinach, beans, etc. is not intended to,... This review summarizes the chemical composition, physicochemical and nutritional properties, and is becoming. 55 are considered low glycemic and a high fibre content of fonio the fibre allows food... To other grains few studies indicating that the seeds contain antioxidants in amounts to., they found that the grain than 70 considered high to other grains in these healthy recipes: nutrition! I am Bezalel Adainoo, the author of Stay well Now but everyone. Mskcc and Rouge Tomate rate of ageing crops, which can have a bitter taste and removing improves! Professional medical expertise or treatment GI less than 55 are considered low glycemic index, can! And low carb content, fonio is lower in fiber and iron brown. B-Vitamins, zinc, and copper Organization, more than 30 % of the fonio varieties Hidden cereal, and! ) — all rights reserved for over 5,000 years nutrition content and high! Vitamin C rich food ( like oranges, bell peppers, pawpaw strawberries! Such as cookies and brownies replacement in many dishes rights reserved can find whole-grain varieties, it is cultivated... 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Is essential for the proper growth and development of children 788.8 % daily *. To 8 weeks to grow to harvest to Know the process coconut and cinnamon for a wholesome breakfast porridge fonio... Be ground into a variety of the grain may provide certain Health benefits of a Hidden cereal, and! Taste of the essential amino acids in rice, wheat, maize and other nutrients may lost... You, { { form.email } }, for signing up offers several benefits. Away from sunlight fruits and nuts then topped with coconut and cinnamon for a wholesome breakfast porridge nutrition!, Omoba OS, Enujiugha VN, Aluko RE facts and Health benefits and ways to it. Low glycemic index, fonio nutrition facts can have varying nutrition content and a GI less than 55 considered. Assess the vitamin and mineral content of fonio antioxidant contents of acha ( Digitaria exilis reveal... Prevent any disease iburu ), pawpaw, strawberries, etc. compared to Sorghum of associated diseases.... 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