What Is Fonio?
Fonio (Digitaria exilis) is the ancient cereal grain that mainly was originated and cultivated only primarily in West African countries. This crop has a history dating back nearly 5,000 years and is deemed a traditional grain of the millet family that was also a primary nutrition source in the country. Also colloquially known as acha, fonio is perhaps one of the tiniest grains in the millet family. The fonio crop has been a primary nutrient source for more than three million people in the past.
The grain is the size of a small seed, with an appearance reminiscent of a cross between couscous and quinoa. Fonio is a good source of fiber, as well as essential B vitamins, zinc, and magnesium. Adding this grain to a diet can definitely make meals more versatile and nutritious. The fonio cereal is the best option for those who are searching for a gluten-free grain that is nutrient-rich.
What Is the Nutrition Content of Fonio?
The following nutritional information has been provided by the USDA (United States Department of Agriculture) for approximately 45 grams or 1/4 cup of dry and pearled fonio. As the grain quadruples in size when cooked, this nutritional information also applies to approximately one cup of cooked fonio grain.
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Fat: 0.5 gram
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Carbohydrates: 39 gram
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Dietary Fiber: 1 gram
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Sugar: 0 gram
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Protein: 2 gram
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Calcium: 0 milligram
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Iron: 0.7 milligram
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Total Calories: 170
There are nearly 39 grams of carbohydrates in an uncooked quarter-cup serving of fonio. As a whole grain, it is loaded with fiber. However, the most commonly available version is pearled fonio, which has only one gram of fiber per serving. It also has a negligible fat content of only 0.5 grams.
Can Fonio Be Consumed by Diabetics?
Pearled fonio has a lower glycemic index (GI) than couscous and brown rice. Hence these grains are also suited to diabetics and prediabetics. The grain has a low impact on the spikes of blood sugar, according to Nigerian studies and research.
Researchers observed that when a fonio meal was fed to the participants with type 2 diabetes and healthy volunteers in two separate groups, they determined the GI (glycemic index) of 49 for the diabetic group and 35 for the healthy group. This is much lower in comparison to healthy brown rice which has a GI of 50 or even couscous which has a GI of nearly 65.
What Are the Effects of Fonio on Health?
Antioxidant Property: Fonio can protect against cellular damage, as research studies indicate that fonio grains contain antioxidants in amounts similar to other whole grains. These antioxidants not only aid in cell protection and reduce oxidative stress, but they can also have an anti-cancer effect because of the flavonoids present in this grain. The antioxidants found in fonio grains help protect cells from harmful free radicals. Consuming fonio can provide a good boost of antioxidants, rather than taking them in supplement form
Gluten-Free Nutrient Source: Individuals who are suffering from celiac disease or those who wish to avoid gluten or in gluten allergic individuals can safely use the fonio grain that is completely gluten-free. This is cited by research studies with strong evidence that has been published in 2011. Studies also suggest that the wholemeal acha or the iburu flours can be used further from the fonio grain in the preparation of commercial biscuits and snacks. This would be definitely helpful for those individuals who have a gluten intolerance. There are also so far no reports of any known allergies to fonio.
Reduces the Thyroid Levels: Though more scientific research is definitely needed to study the systemic health benefits and its impact on the body, some nutrition research indicates that fonio contains a lot of flavonoids that can reduce thyroid hormone levels. Hence individuals who are suffering from hypothyroidism should avoid ideally the intake of fonio or consult with a healthcare provider or nutritionist if individual are taking thyroid medication or history of thyroid issues.
How Is Fonio Cultivated and Stored?
Fonio is healthiest in its whole-grain form. However, since it is most commonly available in its pearled form, it still has many nutrient-rich and systemic benefits. The pearled form differs from the whole grain in that the outer layer or bran is removed from the fonio. Pearling fonio also serves the purpose of reducing its bitter taste and decreasing cooking time. However, the only drawback is that pearled fonio is very low in fiber compared to its whole-grain form.
This fast-growing crop usually takes around six to eight weeks for growing and harvesting with very minimal water conditions. According to environmental research, this is a very ideal crop for droughty regions and areas with soil depletion because it is an environmentally sustainable crop. Fonio grain is also available throughout the year. Fonio can be stored similarly to other grains by placing them in an airtight container and keeping it in a dry location away from sunlight.
How to Consume and Purchase Fonio?
Fonio has an earthy and nutty flavor. This has a very similar texture resembling the couscous. It can be easily used in various or diverse preparations irrespective of the cuisine. They can be eaten just like the other millets like quinoa or oats. Fonio can be eaten in a variety of ways, such as boiled and consumed as a hot creamy breakfast cereal or added into soups, salads, or stews to add nutrient density. They are good additions to even veggie preparations and over burgers too. Like other millets, it can be experimented with by grinding it into flour and using it in baked goods like brownies or cookies. Fonio is a versatile grain that can be easily purchased from online stores like Amazon, Thrive Market, and Walmart, among others.
Conclusion:
Fonio is a nutritious grain that can be beneficial, especially for individuals with gluten intolerance, and can also enhance systemic immunity. It can be used in versatile ways to include in one's diet.
