Fonio: what are its benefits and uses?
Nicknamed “seed of the universe”, fonio is becoming more and more popular. It is believed to have a thousand virtues: dietary, not fattening, ideal for vegetarians andgluten intolerant, full of nutrients. So what is this “superfood” that could cure us of all ills? Learn a little more about this cereal from Africa.
What is fonio?
Fonio is a cereal traditionally grown and consumed in West Africa. It is a herbaceous plant, from the same family as millet, which produces small clothed seeds. It is the latter that are consumed, while the stems (stubble) are used for construction or as fodder for livestock. There are actually two types of fonio:
- Black fonio, or digitaria iburua, whose whole grains are eaten, in the form of semolina or porridge (grains reduced to flour). It is also used to make beer.
- White fonio, or digitaria exilis, whose grains are traditionally stripped of their husk. Once shelled, they are similar to semolina. It is used to prepare many dishes: porridge, bread, donuts and dumplings.
Fonio is not difficult to grow, because it is a water-efficient plant that grows quickly, even on arid soils. However, it is difficult to extract: the shelling of the tiny grains is a laborious job, which the women performed by hand. Nevertheless, electric shellers have since made the task easier, thus contributing to the development of fonio consumption.
What are the health benefits of fonio?
Nutritional values of fonio
The fonio commonly consumed in Europe is white fonio. Its nutritional value is 367 kcal per 100 g, which is very equivalent to that of rice. However, when compared to other cereals and pseudo-cereals, it is significantly richer in carbohydrates (84%), and contains less fat (4%) and protein (10%). It can quite replacepastaor rice in daily cooking, since it is not only a good source ofcarbohydrateswith a low glycemic index, but it is also very rich infiber. Thus:
- It satisfies quickly and durably
- It prevents snacking cravings
- It boosts intestinal transit and facilitates digestion
- It is an ideal cereal for people concerned about their line , or wishing to lose weight .
- It is a recommended source of carbohydrates for Diabetics , as it does not cause strong insulin spikes.
Fonio, a source of many benefits
Fonio, although not the best source of vegetable Protein– quinoa, fenugreek, hemp or chia being better provided – it is rich in 10 different proteinogenic amino acids (including leucine, cystine, methionine or phenylalanine), essential for proper protein metabolism and, therefore, muscle health. Also, it can be included in the diet ofvegetarians and vegans, as a reliable source of protein.
In addition, fonio provides many micronutrients, a source of many health benefits:
- It is a reliable source of energy , thanks to the vitamin B1 and phosphorus it contains.
- It contributes to good muscle health because it is rich in vitamin B2 and magnesium.
- It is an Anti-stress food because it contains vitamin B3 which regulates steroid hormones.
- It contributes to good bone health , thanks to the calcium and manganese it contains.
- It is anti-inflammatory and anti-infectious because it contains zinc.
- It is an effective preventative of anemia and its symptoms ( fatigue, Pallor, Arrhythmia, Dyspnoea, etc.), because it is rich in iron.
Fonio, the food-friend of gluten intolerant people
Moreover, the most notable characteristic of fonio is undoubtedly the fact that it is naturally.-free . Its digestibility is excellent. Thus, it can be a staple food for people intolerant to gluten, but also for those who suffer fromintestinal pathology – celiac disease, Crohn’s disease, irritable bowel syndrome.
How to cook fonio?
Fonio, like rice, is a very simple cereal to cook. After being rinsed, it is to be cooked in a large volume of boiling water for about ten minutes. Its subtle flavor will make it an excellent alternative to classic cereals next to meat orFish , accompanied by vegetablestag. It can also replace:
- semolina in the preparation of a couscous
- rice in making risotto
- bulgur in the preparation of tabbouleh
But fonio can also be eaten sweet, and replace oatmeal in porridge or chia seeds in a milk dessert.
Finally, fonio flour (pounded fonio) can be used in all preparations, alone or combined with other wholemeal flours: pie dough, cake mixture, pancakes, homemade bread.
Where to find fonio?
Until a few years ago, it was very difficult to find fonio. A rare commodity, produced in small quantities and only sold in shops specializing in sub-Saharan African products or world cuisine. But since the automation accompanying its cultivation, it is easier to get it. It is listed in many organic and health food stores. It can also be found online, on sites dedicated to organic, vegetarian and / or dietary food. And, who knows, soon we’ll find fonio in the grocery aisle of our supermarket…
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.