They are millets with small grains.. Fonio is a nutritious food with a favorable taste. Also called acha, it is the tiniest grain in the millet family and a main source of nutrition for more than 3 million people. Development of value-added nutritious crackers with high antidiabetic properties from blends of Acha (Digitaria exilis) and blanched Pigeon pea (Cajanus cajan). 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. What exactly is fonio? Fonio can be eaten as a cereal, put in stir fry and salads, made as … 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 a type of millet; there are two species of this super grain, white fonio being the most widely consumed and black fonio. Don’t forget to share this with your friends and also tell us about your experience after trying it. doi:10.1007/s13197-010-0208-9, Fonio Nutrition Facts and Health Benefits, Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved. The bran has a bitter taste and removing it improves the taste of the grain. 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. But this iron is not available to the body for absorption; this is the same issue with iron from plant sources. FoodData Central. Also, the high fibre content of fonio helps it to aid in digestion. get PROFESSIONAL advice and FACTS ON nutrition, food and fitness in your inbox. It is an ideal breakfast cereal, as it is light, easily digested, easy to cook, and packed with lots of energy, vitamins, and minerals. Protects heart health It's gluten-free and has a low glycemic index, which makes it good for people with diabetes and celiac disease. This website is not intended to diagnose, treat, cure or prevent any disease. This means the body absorbs it slowly so it doesn’t cause spikes in blood sugar levels when you consume it. Consult your healthcare provider for personalized advice. Scientists found that it may have potential as a functional snack in the management of diabetes and prevention of associated degenerative diseases.. 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. Earthy-flavored fonio is full of nutrition, which makes it a perfect choice for a … Statements within this site have not been evaluated or approved by the Food and Drug Authority. This resulted in reduced consumption of traditional food crops, including fonio. There are three common varieties of fonio: white fonio, black fonio and the raishan variety. 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. 2011;5:117–122. The information regarding the functional properties and applications of fonio is rather scattered. Fonio African Supergrain. The lowest value (0.41 %) of crude fiber content was presented by Jideani and Akingbala14while the highest value (11.3 %) was reported by Serna Saldivar17. Nutrition. Thank you for subscribing to our mail list. Fonio does not contain gluten proteins. 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). Furthermore, this amazing grain has a low glycemic index which makes it suitable for people with diabetes. Fiber aids in … Foods with a GI less than 55 are considered low glycemic and a GI greater than 70 considered high. Flavonoids, thyroid iodide uptake and thyroid cancer-A review. Content should not be considered a substitute for professional medical expertise or treatment. Fonio has a consistency somewhere between quinoa and couscous, and is steadily becoming a popular replacement in many dishes. In Ghana, Yendi and Chereponi are the main fonio farming communities; they mainly cultivate white fonio. 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. The nutritional composition and processing properties of fonio … The downside is that pearled fonio is lower in fiber and other nutrients may be lost in the process. Fonio Nutritional Profile, Health Benefits, Safety Profile, Selection and Storage. 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). While fonio is healthiest as a whole grain, it is mostly available for purchase pearled, meaning the outer layer (the bran) has been removed. White whole fonio contains about 20% more fibre than the black whole fonio. 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. Combining legumes (such as groundnuts, soybean, cowpea, Bambara groundnuts, etc.) Millet. 180 calories 0.5g total fat 0g saturated fat 4g protein 40 g carbohydrates 1 g fiber <1 g sugar 5 mg sodium. Int J Nutr Metab. Fonio is available year-round. Research shows that cysteine may have a role in detoxification. Yet, this cereal is packed with great nutritional and health benefits which will be examined in detail in this post. 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. The raishan variety is grown in India where flour is used to make bread. Fonio also contains a good amount of iron. 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. The global fonio market was 673,000 tonnes in 2016. carbohydrates: 125.4g 41 %. 2011;48(3):251–259. 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. Fonio is also one of the most nutritious of all grains. Black fonio is grown in Nigeria, Niger, Guinea, the northern part of Togo and Benin, Mali and Ghana. doi:10.1002/fsn3.748, Sartelet H. et al. Fonio is easier to digest than most grains and contains a significant amount of fiber. Food Sci Nutr. Fonio is very easy to digest and, given its such high fibre content, it also passes … 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). Try again please. In 2018, researchers evaluated a nutritional cracker made from pigeon pea and fonio. Has more protein, fiber and iron than brown rice or couscous How to prepare it 1. Oops! White fonio is the most common variety of the fonio varieties. 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. Try using fonio with or instead of other grains in these healthy recipes: Get nutrition tips and advice to make healthy eating easier. doi:10.5897/IJNAM13.0137, Jideani IA, Jideani VA. Updated April 1, 2019. While fonio is healthiest as a whole grain, it is mostly available for purchase pearled, meaning the outer layer (the bran) has been removed. Flavonoids extracted from fonio millet (Digitaria exilis) reveal potent antithyroid properties. I am Bezalel Adainoo, the author of Stay Well Now. Fatty acid, amino acid, mineral and antioxidant contents of acha (Digitaria exilis) grown on the Jos Plateau, Nigeria. ​Fonio can be eaten the same way as other grains such as millet, quinoa, bulgur, or oats: hot or cold, sweet or savory. 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 (Digitaria exilis) is an ancient cereal grain that has been cultivated in West African countries for over 5,000 years. Fonio Nutrition Facts. Fonio is also low in calories, fat and sodium. (Related: Gluten Free Diet Helpful or Not). Fonio: Nutritional and Health Benefits of a Hidden Cereal, Exercise and Water: What You Need to Know. Accompanying fonio (and other plant sources of iron like kontomire, spinach, beans, etc.) Folic acid is an important vitamin that is needed by the body for brain development. Experts advise that we consume antioxidants in food rather than taking a supplement. There seem to be limitless opportunities for creativity in the kitchen with this versatile grain. Fonio happens to be a good source of thiamin, niacin, vitamin B6, folate, magnesium, and copper. Mia Syn, MS, RDN is a registered dietitian nutritionist with a master of science in human nutrition. Fonio is an excellent source of folic acid. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. This combination of nutrition and taste could be of outstanding future importance. Fonio fits the bill, as it is gluten-free, high in protein and amino acids, and very easy to cook. 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. Alegbejo J, Ameh DA, Ogala W, Ibrahim S. Glycaemic index and load of acha (fonio) in healthy and diabetic subjects. Pearling the fonio serves a few purposes. Protein 8 g. Sodium -- mg. Potassium -- mg. Cholesterol -- mg. Vitamin A -- %. could help reduce the statistics on iron deficiency anaemia across Africa and the rest of the world. Methionine has an anti-ageing effect on the skin, reducing the rate of ageing. Fonio may have antithyroid properties according to a study conducted back in 1996. 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. 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. Proteins are important nutrients the body needs for proper growth and development. 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. 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. Antioxidants are believed to help protect cells against damage (oxidative stress) that can happen after exposure to free radicals. Fonio is a cereal with a low carbohydrate content and a high fibre content. Fonio has an earthy and nutty taste with a texture similar to couscous. Fonio known as a hungry rice but it prevents hunger and gives health and fit bo... Fonio: Health Benefits & Nutrition Facts … Not a lot of large scale research has been done to assess the vitamin and mineral content of fonio. It can be easily incorporated into a variety of cuisines and cooking preparations. This website is written and produced for informational purposes only. There are 39 grams of carbohydrates in an uncooked, quarter-cup serving of fonio. 1/4 cup of uncooked fonio (about 1/2 cup cooked) contains about: 160 to 170 calories 37 to 29 grams carbohydrates 2 to 3 grams protein 0 to 1 grams fat … 2017;18(6):1247. doi:10.3390/ijms18061247, Glew RH, Laabes EP, Presley JM, et al. Also, folic acid helps develop emotional health and prevent depression. Fonio grain is cooked with dried fruits and nuts then topped with coconut and cinnamon for a wholesome breakfast porridge. Similar studies have not been conducted. Fonio is also an ideal meal for pregnant women, growing children, and infants. 1/4 cup of uncooked fonio (about 1/2 cup cooked) contains about: 160 to 170 calories; 37 to 29 grams carbohydrates Fonio (also fonyo) is arguably the oldest cereal in Africa. The chart below gives Fonio information for … You will love it! Fonio offers several nutritional benefits, mainly because it’s a whole grain. It is consumed mainly in West African countries, where it is also cultivated. Nutrition facts and Information for Kamut, cooked. The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 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. She is also the host of Good Food Friday on ABC News 4. The downside is that pearled fonio is lower in fiber and other nutrients may be lost in the process. 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. According to the World Health Organization, more than 30% of the world’s population have iron deficiency anaemia. 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. Hello! Fonio also fares much better than its fellow grains in calorie count. There are plenty of health benefits and ways to consume it daily. doi:10.1016/0899-9007(96)90707-8, Gonçalves CFL, de Freitas ML, Ferreira ACF. Fonio, unlike many other cereals, contains good amounts of these essential amino acids with the exception of one (lysine). 2018;6(7):1791–1802. with fonio would increase the protein quality of the diet to be equal to that of egg if not more. 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. It also helps it cook faster. There are 210 calories in 1/4 cup (56 g) of Lanfala Fonio. Something went wrong while submitting the form. “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 … U.S. Department of Agriculture. 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. It is an essential vitamin for pregnant women. Store fonio like you store all of your grains. Fonio grains provide 3.6 calories per gram of grain similar to other popular grains (wheat, barley, rice). Get full nutrition facts for other Lanfala products and all your other favorite brands. NUTRIENT BALANCE INDICATOR™ This symbol offers a visual representation of a food's nutritional strengths and weaknesses, with each spoke representing a different nutrient. Even when it is boiled, fonio contains more zinc than maize. Folic acid helps to prevent neural tube defects in unborn children. … Fonio Vs Couscous Fonio Whole Foods Fonio Vs Millet. Percentages are based on a diet of 2000 calories a day. 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. Fonio can also be ground into a flour and used in baked goods such as cookies and brownies. 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). But not everyone would benefit from this effect and it may be harmful in some. Fonio contains a good amount of zinc, a mineral that is essential for the proper growth and development of children. 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. Pearling the fonio serves a few purposes. Nutrition. The quality of these amino acids in fonio is higher than the amino acids in rice, wheat, maize and other cereals. Thank you, {{}}, for signing up. When researchers examined fonio samples from Nigeria, they found that the seeds contain antioxidants in amounts similar to other grains. Calcium -- %. Get yourself some fonio and try it. Shipetaukin Quick Fonio African Supergrain - Gluten Free - Vegan - Non GMO - Instant Ancient Whole Grain - Substitute for Rice, Quinoa, Couscous (28 Ounces) 4.1 out of 5 … Some brands that sell fonio also report that the grain provides a small amount of calcium and phosphorus. Place in an air-tight container and store in a dry space, away from sunlight. 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. with vitamin C rich food (like oranges, bell peppers, pawpaw, strawberries, etc.) There is not a standardized nutrition analysis available for the different fonio varieties—black, white, whole grain, and pearled—because not … 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. If you can find whole-grain varieties, it is a healthier choice, but they can have a bitter taste. 2,000 calories a day is used for general nutrition advice. Research regarding fonio is very limited. Fonio can be used as a substitute for almost any grain including quinoa, couscous, rice, or bulgur and can be ground into flour for baking... We motivate to be healthy! The grain is the size of a very small seed, reminiscent of a cross between couscous and quinoa that quadruples in size once cooked. Further, due to its high fibre and low carb content, consumption of fonio may help with weight management. Aids digestion. Nutrition Stats Serving Size: 1/4 cup (50 g) of uncooked fonio. Lowers Cholesterol. Fonio is a super healthy grain that is gluten-free, high in iron, protein, essential amino acids, fibre and much more! The quality of 4 of the essential amino acids in fonio is nearly 100%. It even grows in soil conditions considered too poor for sorghum, pearl millet and other cereals (sandy soil and other soil conditions). Cysteine helps wounds to heal and keeps the skin healthy. This review summarizes the chemical composition, physicochemical and nutritional properties, and diverse food applications of fonio. 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. 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”. 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). 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. 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 provides fiber as well as B-vitamins, zinc, and magnesium, making this versatile grain a nutritious addition to your diet. 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. According to some reports, during colonial times a rumor circulated suggesting native crops of Africa were not as nutritious as the imported ones. Aids Digestion. A fast-growing plant, fonio only takes 6 to 8 weeks to grow to harvest. But there have been a few studies indicating that the grain may provide certain health benefits, although evidence is not strong. J Pure and Applied Microbiol. While best known as an ingredient in birdseed, millet is a nutritious, ancient pseudocereal … According to USDA data, fonio provides 0.72mg of iron or about 4% of your daily recommended intake. Carbohydrate, protein and fat profile of Fonio can be closely compared to Sorghum. More nutritional information about Fonio. ​Similar to other grains, fonio is very low in fat and only contains 0.5 grams of fat per serving. 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. Kristy is a licensed registered dietitian nutritionist and trained culinary professional. Methionine helps to avoid hair loss and strengthens nails. Fonio composition compared to other cereals. This also makes fonio a more suitable cereal for diabetics. Fonio is the term for two cultivated grasses in the genus Digitaria that are notable crops in parts of West Africa. Nutritional facts of Fonio Like other cereals, Fonio is rich in carbohydrate which makes it good energy food. Developments on the cereal grains Digitaria exilis (acha) and Digitaria iburua (iburu). Fonio grows fast, germinating within a week after planting and ready for harvest in 2 to 4 months after germination, and does well in different soil conditions. It is also grown in the Northern part of Ghana and other parts of the Sub-Saharan region. 1996;12(2):100–106. Vitamin C -- %. (Related: 4 Simple Ways to Manage your Weight in your Kitchen). Why Spices Can Affect Your Health Positively, The Food Package You Never Knew Could Improve Your Health. 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.. 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. In fact, fonio almost disappeared from the urban food diet except for in a handful of West African countries. 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. Iron -- %. This is not to say fonio burns fat; there’s no study to support that. … Fonio contains vitamins B1, B2, B3 and B6 which are important for normal body functions. J Food Sci Technol. She has worked in a variety of settings, including MSKCC and Rouge Tomate. 95 ($0.56/Ounce) Different brands come from different crops, which can have varying nutrition content and undergo independent analysis. It began to see a resurgence during famines in the late 20th century. 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. 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). Iron from plant sources are available for the body to absorb only when you consume that food together with another food that supplies vitamin C. The vitamin C comes to change the iron in fonio, or any other plant source, to a form that the body can absorb and use. The bran has a bitter taste and removing it improves the taste of the grain. This is possible because legumes are rich in lysine, which fonio lacks. It also helps it cook faster. 39 Net Carbs Per Serving Add to Food Diary Source of Calories Fat 2.5% Fat 2.5% Carbs 88.6% Carbs 88.6% Protein 8.9% Protein 8.9% Fonio ‘s good fiber content can aid in lowering cholesterol levels. Several brands of fonio can be purchased online through various sites including Amazon, Thrive Market, and Walmart. 2013;5(1):1–8. Due to its relatively high fibre content and the low-calorie content, fonio has a low glycaemic index.