Different brands come from different crops, which can have varying nutrition content and undergo independent analysis. Fonio and wild fonio grains (© J-F Cruz, Cirad) Fonio ears (© J-F Cruz, Cirad) Traditional threshing of fonio (© J-F Cruz, Cirad) Dogon village in Mali (© N. Bricas, Cirad) Fonio (Digitaria exilis) sometimes called Acha is grown in West Africa for centuries. The plant can thrive in poor growing conditions, and it only takes six to eight weeks to grow and harvest the grains. Product description. What is fonio? This … J Pure and Applied Microbiol. Stir 1/4 cup of rinsed fonio into boiling water. This grain is grown in West Africa and it is becoming increasingly popular in the Western cultures. While you may not yet be familiar with this whole grain, according to the Aduna website, fonio “has been predicted to be one of the hottest food trends of 2020 by Whole Foods and The Times.” Not only that, but it’s believed to be one of the oldest African cereal grains in existence, having been consumed for 5,000+ years in West African countries such as Nigeria, Guinea and Burkina Faso. Updated April 1, 2019. Kristy is a licensed registered dietitian nutritionist and trained culinary professional. It’s especially high in methionine, cystine, valine, leucine and isoleucine. The low-carb grain is rich in fiber and iron. Int J Mol Sci. 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. What Is Fonio Health Benefits? 95 ($0.56/Ounce) 7 min read. Fonio is one of the most forgiving grains … Also, folic acid helps develop emotional health and prevent depression. These are suitable for people who cannot tolerate gluten or … It is also very nutritious for pregnant women and children. Today it is being hailed as the next superfood which can be used in most recipes in place of rice, quinoa, oatmeal, or other gains. In Africa it is used in various forms in salads, stews, porridges, bread or other recipes made from fonio flour. Lets talk about some advantages of this particular cereal. In fact, fonio almost disappeared from the urban food diet except for in a handful of West African countries. The great thing about this grain is that it’s super fast and easy to cook, ready in just three minutes when combined with boiling water — plus it’s sustainable to grow and inexpensive. 1. Fonio nutrition benefits include supplying you with amino acids, iron, zinc, B vitamins, phosphorus and more. In 2018, researchers evaluated a nutritional cracker made from pigeon pea and fonio. It is a whole grain and naturally gluten-free, it is also: A great source of protein – One cup of the cooked grain provides 2 grams of protein. 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. Fonio is a good source of fiber, iron, B-vitamins, zinc, and magnesium as well as antioxidant flavonoids. But there have been a few studies indicating that the grain may provide certain health benefits, although evidence is not strong. Lets talk about some advantages of this particular cereal. Is fonio a whole grain? 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 grains provide 3.6 calories per gram of grain similar to other popular grains (wheat, barley, rice). Once rejected and neglected crop of Africa is once again gaining attention. Also called acha, it is the tiniest grain in the millet family and a main source of nutrition for more than 3 million people. It is a whole grain and naturally gluten-free, it is also: A great source of protein – One cup of the cooked grain provides 2 grams of protein. Carbohydrate, protein and fat profile of Fonio can be closely compared to Sorghum. Fonio Nutrition Facts. The nutrients listed on labels are specifically required by the Food and Drug Administration (FDA), and it is the same for every packaged food. Fonio is a tiny ancient whole-grain cereal grown in the savannah regions of the Sahel in West Africa. Today it is being hailed as the next superfood which can be used in most recipes in place of rice, quinoa, oatmeal, or other gains. Today it is making headlines thanks to its moreish flavour and remarkable health benefits: The Guardian described it as “the grain that would defeat quinoa as king among foodies” and The Boston Globe as “the most nutritious grain you’ve probably never heard of”. Fonio grains are mixed with aromatic vegetables, sesame seeds, nuts, and raisins for a nutritious alternative to rice pilaf. This article is based on scientific evidence, written by experts and fact checked by our trained editorial staff. It contains amino acids that are not found in other cereal grains like rice, corn, sorghum, and wheat. Int J Nutr Metab. Another noteworthy fonio nutrition benefit is its supply of nutrients, including iron, zinc and phosphorus. Pearling the fonio serves a few purposes. Grains. Its nutrition and health advantages have been recognized to people. Having Celiac Disease means certain grains have an adverse effect on your body. Fonio is an ancient grain traditionally grown in western Africa, and it’s one of the continent’s oldest grains. This particular historical grain have been typically utilized in regular food. Remove from heat. These amino acids promote healthy hair, skin and nails. It’s gluten-free and rich in nutrients you can’t find in other grains. Protects heart health. Flavonoids extracted from fonio millet (Digitaria exilis) reveal potent antithyroid properties. Fonio ‘s good fiber content can aid in lowering cholesterol levels. Note that the numbers in parentheses (1, 2, etc.) How to Eat Fonio. Ingesting gluten when you have celiac can lead to damage of the small intestine which causes bloating and other digestive issues. Fonio (Digitaria exilis) is an ancient cereal grain that has been cultivated in West African countries for over 5,000 years. (Optional) you can also add a tablespoon of oil and teaspoon of salt to make it less sticky ad to improve the taste. Growing this grain even helps provide income to women farmers in the African Sahel and restore degraded soils in regions where farming is difficult. There are two types of fonio, white and black, although white fonio is easiest to grow and the most popular. ), Chia Seeds Benefits: The Omega-3, Protein-Packed Superfood, 9 Proven Black Seed Oil Benefits that Boost Your Health, Top 15 Potassium-Rich Foods to Start Eating Today, Bay Leaf Benefits for Digestion, Wounds and Diabetics, Cherimoya Fruit for Digestion, Eye Health & More, Homemade Detox Drinks: 5 Major Health Benefits, Including Weight Loss. What Is Fonio Health Benefits? It also matures faster than most cereal grains, ready to harvest within six to eight weeks after being planted. Previous Post EATING WHOLE GRAINS AND HEART HEALTH Next Post Fonio … The grain is naturally gluten-free, and packed with vitamins. Fonio can also be ground into a flour and used in baked goods such as cookies and brownies. Grains. Fonio has been utilized as staple food to meet the every day energy necessity. One serving of fonio provides 2 grams of protein. Toast pine nuts until golden brown. It has a higher protein content than other cereals, making it a perfect grain or side dish for vegetarians. Nutrition. In spite of it being good for body, very little scientific studies are carried out on the cereal. Fonio is very nutritious and has many health benefits. Fonio vs. quinoa nutrition, which is better? Fonio grain is cooked with dried fruits and nuts then topped with coconut and cinnamon for a wholesome breakfast porridge. In December 2018, the European Commission approved … The downside is that pearled fonio is lower in fiber and other nutrients may be lost in the process. Structure of fonio Grain Fonio is a cereal, which is surrounded by an outer protective covering or the husk (glume) like the rice. 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. Fonio is a super healthy grain that is gluten-free, high in iron, protein, essential amino acids, fibre and much more! Keep in mind that when cooking fonio it will double in size once prepared. Read our, Medically reviewed by Richard Fogoros, MD, Reviewed by Jonathan Valdez, RDN, CDE, CPT, Reviewed by Barbie Cervoni MS, RD, CDCES, CDN, Reviewed by Ayana Habtemariam, MSW, RDN, LDN, Verywell Fit uses cookies to provide you with a great user experience and for 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, 5 Delicious (and Nutritious!) Store fonio like you store all of your grains. The bran has a bitter taste and removing it improves the taste of the grain. £17.70 delivery. Thus, fonio is sometimes referred to as “the grain of life.” Fonio can survive in poor soil conditions, such as sandy and acidic soils that are usually considered inferior for sorghum and pearl millet cultivation. Fonio composition compared to other cereals. Compare its nutrition facts. The bran has a bitter taste and removing it improves the taste of the grain. Teff. 30 Gluten-Free Recipes Within fonio you’ll also find B vitamins, including thiamine, riboflavin, folate and niacin, which help support the conversion of nutrients into useable energy, support glucose metabolism, and play a key role in healthy muscle, nerve, heart and brain functions. They have a similar amount of calories and are both good sources of protein, B vitamins, iron, potassium, calcium, phosphorus and other nutrients. When you’re choosing your grains for the day don’t forget to include Fonio – the good source for thiamin, niacin, B6, folate, copper and magnesium. 2017;18(6):1247. doi:10.3390/ijms18061247, Glew RH, Laabes EP, Presley JM, et al. 5 Kilo Bag Ashanti Grains Fonio Gluten-Free Ancient Grain. Fonio is a natural ancient grain product that has been cultivated in the Sahel Region of Africa for thousands of years. There are three main types of fonio grain: white, black and raishan varieties. Nutrition Stats Serving Size: 1/4 cup (50 g) of uncooked fonio. Drain. Lowers Cholesterol. Fiber aids in … Nutrition. Fonio grains also supply body with good amount of Vitamin B and minerals like calcium, iron and phosphorus. Overall, fonio contains two to three times as much protein and fiber as brown rice. Yes, which is why it’s a good source of fiber, vitamins, minerals ,and even protein and anti-inflammatory compounds. Vitamin D Deficiency Symptoms & Sources to Reverse It! This super-speedy turnaround time could revolutionize the economy for countries that market the grain internationally. Newly arrived in the U.S., thanks to Pierre Thiam and Yolélé Foods, fonio is an ancient grain that has been a staple in West African diets for thousands of years. Fonio (pronounced phone-yo) is a West African grain that has been cultivated for thousands of years. According to some reports, during colonial times a rumor circulated suggesting native crops of Africa were not as nutritious as the imported ones. 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. It is consumed mainly in West African countries, where it is also cultivated. She is also the host of Good Food Friday on ABC News 4. The high iron content of fonio, and also zinc, makes it particularly suitable for people following a vegan diet, since the diet can increase the risk for low iron intake and anemia since many iron-rich foods such as meat are avoided. FoodData Central. Fonio grains are a type of small‐seeded cereals native to Western Africa and are important cereal crops for food security. Like most whole grains, there are many ways to enjoy fonio. An ancient African grain that has been cultivated for over 5,000 years in the scrubland of the Sahel, fonio is a member of the millet family and has the appearance of shrunken couscous. It contains amino acids that are not found in other cereal grains like rice, corn, sorghum, and wheat. Calories: 64 cal : Calories from Fat: 1.8 cal % Daily Value : Total Fat: 0.2 g : 0.2%: Saturated Fat : 0.1 g % Cholesterol: 0 mg % Sodium: 6.4 mg % Total Carbohydrate: 14.9 g : 5%: Dietary Fiber : 2.7 g : 10.9%: Sugars (Added) 6.4 g % Protein: 1.8 g : 3.5% ; Vitamins; Vitamin A : 3.2 IU % Vitamin B6 : 0.2 mg % Vitamin B12 : 0 mcg % Vitamin C : 11.8 mg % Vitamin D : 0 mcg Fonio grains should be fortified to increase the level of vitamins for a balanced nutrition (Chika, Sunday, Charles, & Chechet, 2019; Ortiz‐Monasterio et al., 2007). Post may contain affiliate links. It has potential to improve nutrition, boost food security, foster rural development and support sustainable use of the land. Fonio has an earthy and nutty taste with a texture similar to couscous. U.S. Department of Agriculture. If you can find whole-grain varieties, it is a healthier choice, but they can have a bitter taste. Fonio also fares much better than its fellow grains in calorie count. It also helps it cook faster. Fonio is also high in the amino acids methionine and cysteine, both of which promote healthy hair, skin and nail growth but are not … Fatty acid, amino acid, mineral and antioxidant contents of acha (Digitaria exilis) grown on the Jos Plateau, Nigeria. It’s a whole grain related to millet that originated in West African more than 5,000 years ago. 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. Alexia Lewis RD. The name fonio is from Wolof foño. Add comment. Flavonoids, thyroid iodide uptake and thyroid cancer-A review. To make fonio, cook about 1/4 cup of dried grains with 1 cup of water (a 4:1 ratio of water to dry grains). Health benefits of Fonio. Fonio can also be used for brewing beer. White fonio is the most popular type and usually the easiest to find. The grain is naturally gluten-free, and packed with vitamins. Place in an air-tight container and store in a dry space, away from sunlight. While it has traditionally been consumed most in Senegal, today it’s mostly eaten in countries like Ghana, Mali, Burkina Faso, Guinea and Nigeria. Fonio is available year-round. If you’re looking to change it up from brown rice or quiona this easy base belongs in your pantry. Calories in cup; chopped (160 g.) - 64 cal. 1. It’s a relatively good source of plant-based protein, providing six grams per half-cup serving, plus it’s a naturally gluten-free grain and rich in iron, zinc, B vitamins, phosphorus, magnesium and more. LOG. Iron is needed to support oxygen transport within the body, while zinc helps support the immune system, defends against oxidative stress, and promotes healthy blood clotting, skin health, thyroid function and more. Fonio is a little-known West African superfood packed with nutritional benefits. It reheats splendidly, too. It's also rich in methionine and cystine, both essential amino acids, and boasts 12 grams of protein per cup. Is fonio low-carb? While fonio is healthiest as a whole grain, it is mostly available for purchase pearled, meaning the outer layer (the bran) has been removed. Note that the numbers in parentheses (1, 2, etc.) 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 is packed with nutrients, making it very nutritious and a healthy cereal, even more nutritious and healthier cereal than … Development of value-added nutritious crackers with high antidiabetic properties from blends of Acha (Digitaria exilis) and blanched Pigeon pea (Cajanus cajan). It can be easily incorporated into a variety of cuisines and cooking preparations. The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. doi:10.1002/fsn3.748, Sartelet H. et al. The Grain Thing. Detox diet. 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. are clickable links to medically peer-reviewed studies. It is mostly grown in areas with annual rainfall greater than 400 mm Fonio Vs Couscous Fonio Whole Foods Fonio Vs Millet. Gluten-Free Grains You Should Try, How to Improve Your Diet by Adding Delicious Superfoods, Pumpkin Nutrition Facts and Health Benefits, Northern Bean 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 is very nutritious and has many health benefits. Fonio or white fonio (Digitaria exilis) is a small gluten-free grain (1-1.5mm) similar to millet and a very common crop in West Africa and in the Sahel region, at the southern edge of the Sahara desert.The black fonio (Digitaria iburua) variety, which is mainly cultivated in Niger, Nigeria, Benin and Togo, is less common and the grains are even smaller than white fonio.