This month we will continue the topic of whole grains and look at sorghum and teff, two grains that may be uncommon to readers in North America and Europe, but are well known in other parts of the world. These ancient grains are originally native to Africa; they have been domesticated and consumed by people for 1000’s of years and continue to be a healthy staple for people in Africa and other parts of the world today. Sorghum and teff are readily found in their whole form, which increases their value as a nutritious food. Both grains are gluten-free, making them a healthy, nutrition-packed option for those who are unable to consume gluten, either because of celiac disease or gluten intolerance.
Sorghum (See Photo Above)
Sorghum, also called milo, has approximately 25 different species with one species grown specifically as a grain for human consumption. The other species are either used as feed for livestock, or as a biofuel. Sorghum bicolor, the species grown for food, was originally domesticated in West Africa, then moved to other countries; it is now grown extensively throughout the world. It is considered an ancient grain, and has been cultivated for thousands of years. In 1757, when sorghum was first introduced to North America, Benjamin Franklin wrote that it was a grain that was useful in making brooms. The grain’s sturdy stalks make it useful also as a building material. Sorghum is also grown for its sugar content, similar to sugar cane. The sugary juice of the sorghum is extracted by crushing the stalk. While sorghum is unknown to many North Americans, it is the fifth-most important cereal crop worldwide.
Sorghum is one of the most drought-resistant crops, needing only 1/3 of the water needed by many other crops in order to grow and mature. In extreme drought conditions, it can go into a dormant stage instead of dying. Interestingly, it is also water-resistant, and can survive in waterlogged conditions. It is also very heat-tolerant. Sorghum is also known as a nitrogen-efficient plant; it is able to extract nitrogen from the soil readily, which is needed for growth and development of the plant, allowing it to be grown in poor soils. Because of this, sorghum can be planted in dry regions, moist tropical areas, in high altitudes and toxic soils, providing an important staple food crop for many countries in Africa, Central America, and South Asia. Sorghum grows and matures quickly in as little as 75 days; it can produce a harvest up to three times a year. Over 40% of sorghum is grown in Nigeria, Mexico, United States, and India. As a food, sorghum is not well known in North America, however the United States has now become the top grower of sorghum worldwide, mostly for use as animal food, for export, and in making ethanol. It is becoming more popular as a human food in North America because it is gluten-free. Because of its hardy nature, and its ability to grow in many different climates, research is being done into the role of sorghum in meeting worldwide food demands.
The sorghum kernels look similar to corn, but are much smaller in size, from 2-4 mm in diameter (less than 1/4 inch). The plants produce hearty stalks, with many spikes containing the seeds; they grow in clumps up to 4 meters (13 feet ) high. The sorghum kernel cannot be used for food until the indigestible outer husk is removed. Traditionally, sorghum grain was made into flour by hand pounding to remove the husk.
Sorghum is very high in healthy and diverse phytochemicals, which protect the plant from pests, UV radiation, and diseases. These same phytochemicals supply healthy nutrients to those who consume sorghum, as antioxidants. In fact, sorghum’s antioxidant levels are high compared to other grains and vegetables. Flavonoids and phenolic acids prevent free radical damage to the body which is a significant contributor to diseases that correlate to the aging process. Its various phytochemicals also help control cholesterol levels and reduce the risk of diabetes. It is high in resistant starch, which slows down digestion and acts as a fibre, improving the health of the digestive system by feeding the good bacteria in the gut. Resistant starch also regulates blood sugar and aids in weight control.
Sorghum is a nutrient-rich grain. One half-cup of uncooked sorghum contains: 316 calories; 10 g protein; 3 g fat; 69 g carbohydrates; 7 g fibre (20% Daily Value or DV); 26% DV Vitamin B1; 7% DV Vitamin B2; 7% DV Vitamin B5; 25% DV Vitamin B6; 30% DV copper; 185 DV iron; 70% DV manganese; 37% DV magnesium; 22% DV potassium; 14% DV zinc; 22% DV selenium. It is also a good source of phosphorus, Vitamin B3, and manganese. The protein content is similar to quinoa, which is known as a cereal grain high in protein.
In its whole form, sorghum grain can be cooked, similar to quinoa or rice. Milled sorghum flour is used to make flatbreads. Because of its resemblance to corn, it can also be popped to produce a product similar to popcorn. Ground sorghum can also be used in a porridge. In Central America, tortillas are made from sorghum. Its syrup is used similarly as molasses to sweeten foods. Sorghum contains up to 55% fat and can be made into a vegetable oil, similar to corn.
Teff
Teff originated in the Horn of Africa, and is also considered an ancient grain. It is the world’s smallest grain, but it packs quite a nutritional punch. As of 2016, teff was mostly grown in Ethiopia and Eritrea (90%); it is one of their most important cereals. It is cultivated for its edible seeds and its use as straw for cattle. Teff consists of 70% of the diet for the population of Ethiopia. Because of its high protein content, teff also provides two-thirds of the daily protein intake for people in these two countries. Now teff is also being grown in India, Australia, Germany, The Netherlands, United States, and Spain.
Teff is a fine-stemmed grass which grows in tufts. The size of the plant is dependent on growing conditions. It is self-pollinating, can tolerate drought, wet conditions, different altitudes, and high temperatures. However, it cannot tolerate frost. Although it can manage drought conditions, the amount of yield drops without adequate rainfall. It is able to regenerate during times of very dry conditions. It has a short growth cycle of 2–6 months. Compared to other grain crops, teff is relatively free of diseases. Thus, it is a very versatile crop, able to grow in many different climates. It is usually planted in rotation with other crops, and is typically planted late in the growing season. Teff means “lost”, which may refer to the very tiny seeds whose diameter is smaller than 1 mm, about the size of a poppy seed. One thousand grains weigh approximately 0.3 grams. Because the seeds are so small, you need a very small amount to seed a large area. Also, it is difficult to mill because of its small size, so most teff that is available is a whole grain. Typically teff was threshed by having animals walk on the harvest. Teff seeds can be stored for several years under proper conditions. The seed is similar to millet and quinoa when cooking, but since the seed is much smaller it can cook faster, using less fuel. Its colour can range from white to a deep reddish brown.
Being gluten-free, teff is a good alternative for those with gluten intolerances. Many gluten-free products are made with refined starches such as potato, corn, and white rice, which do not provide much nutrition. Teff’s high selenium content is beneficial for those with celiac disease who often are deficient in selenium. Using teff flour provides a good, nutrient-packed alternative to other gluten-free options.
Teff is a rich source of many nutrients. It is very high in protein, fibre, and manganese. It is the leading grain in terms of calcium content. As is sorghum, it is high in resistant starch. Teff is low in sodium which is heart-protective. Per 100g (3.5 oz) of uncooked teff, the nutritional content is: 367 Calories; 73 g carbohydrates; 8 g fibre; 2 g fat; 13 g protein; Vitamin B1 34% DV; Vitamin B2 23% DV; Vitamin B3 22% DV; Vitamin B6 37% DV; Vitamin C 98% DV; manganese 402% DV; calcium 18% DV; iron 59% DV; magnesium 52% DV; phosphorus 61% DV; potassium 9% DV; zinc 38% DV; copper 90% DV. Ethiopians rarely suffer from iron-deficiency anemia because of the high iron content in teff.
Teff is used to make injera, a fermented flatbread with a spongy texture, and is the national dish of both Ethiopia and Eritrea. Millions of farmers in Ethiopia depend on injera for their livelihood. Teff flour can also be used to make other gluten-free baked goods. Teff can also be eaten like a porridge, or used in stews. It can be eaten whole, steamed, boiled or baked. Because it is high in minerals, it is also mixed with other grains to make baby foods. Teff is also used to feed livestock, and as a building material when mixed with mud to plaster walls. Teff is gaining in popularity because of its nutritional content, its versatility in use, and its delicious nutty flavour. Both whole-grain teff and sorghum products can be found in most health food stores and in the natural food aisles of supermarkets. As they gain in popularity, they are increasingly available worldwide.
“Our Creator has furnished us, in vegetables, grain, and fruits, all the elements of nutrition necessary to health and strength. . . . If fruits, vegetables and grains are not sufficient to meet the wants of man, then the Creator made a mistake in providing for Adam.” –The Signs of the Times, January 6, 1876