If you’re trying to shed pounds this winter, you’re likely already focusing on making some changes to your diet. One important factor to keep in mind when planning your weight loss-friendly meals is your gut health; a healthy gut can do wonders for your weight loss goals, and diet is a crucial component. There are so many foods you can start adding to your plate to support gut health and drop pounds, but one you may not have considered is teff. This ancient grain is a staple in Ethiopian cuisine, and it’s packed with impressive nutritional benefits to support your health goals.
But why is teff so great for you? To find out, we spoke to dietitian and nutritionist Krutika Nanavati. She highlighted teff’s unique to support gut health, aid weight loss, and provide steady, long-lasting energy. Find all of her expert insight below.
Teff for Gut Health and Weight Loss
For starters, teff is fantastic for digestion thanks to its fiber content. "Teff is loaded with both soluble and insoluble fiber, which means it helps keep digestion on track while feeding the good bacteria in your gut," Nanavati explains. Not only is this good news for anyone looking to lose weight, but a healthy gut microbiome is also linked to better immunity, improved mood, and higher energy levels, making this food a great option for your overall well-being.
Nanavati also praises teff for its ability to keep you feeling full for longer periods. "One of the things I love about teff is how satisfying it is. It’s a complex carbohydrate, so it digests slowly, helping stabilize blood sugar and keeping hunger at bay," she explains. Unlike refined carbs that cause quick spikes and crashes in energy, teff provides steady energy levels throughout the day. It also helps reduce cravings, which means you're less likely to overeat and sabotage your goals later in the day. What's more, this powerful grain is packed with iron, magnesium, and calcium. It even supports a healthy metabolism—so it's an all-around great choice for weight management.
On top of all of this, contains resistant starch, a type of carbohydrate that functions like fiber. "Resistant starch not only helps with gut health but also improves insulin sensitivity and may even reduce fat storage," Nanavati explains. Amazing!
Using Teff in Meals
Many of us aren't familiar with teff, which could make it difficult to cook with. However, it's easy to work into a range of meals. Nanavati assures is that teff is versatile. She shared a few easy ways to enjoy it:
- Breakfast Porridge: Combine teff with almond milk, cinnamon, and fresh fruit for a tasty, filling breakfast.
- Salad Base: Swap out quinoa or rice for teff in salads. Pair it with roasted vegetables, leafy greens, and a protein, and you're set!
- Side Dish: Serve teff with curries, stews, or fish for a delicious, nutrient-rich addition.
- In Baking: Use teff flour in pancakes, muffins, or cookies to make them a bit healthier while adding a nutty flavor.
- Smoothies: Blend teff into your healthy smoothies to boost their fiber and protein content.
"It’s not just about gut health or weight loss—teff is truly a nutrient-packed grain that can support overall well-being," Nanavati concludes. Whether you’re starting your day with a warm porridge or adding teff to sweet treats, it’s a simple way to take your meals to the next level and prioritize your health.
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