Seed/Nut/Grain Variants · Ancient Grains
Teff Flour (Eragrostis tef) (Eragrostis tef)
Preliminary EvidenceCompound
Hermetica Superfood Encyclopedia
Teff flour, derived from Eragrostis tef, is a gluten-free ancient grain rich in resistant starch, polyphenols, and bioavailable iron that exerts antioxidant and anti-inflammatory effects. Its bioactive compounds modulate NFκB signaling pathways and inhibit angiotensin-converting enzyme (ACE), supporting cardiovascular and metabolic health.
Teff flour is derived from the seeds of Eragrostis tef, a gluten-free cereal grain native to Ethiopia and Eritrea where it has been cultivated for millennia as a staple crop. The flour is produced by milling the tiny seeds of this annual grass into a fine powder, with extracts obtained through solvent extraction methods.
Currently, no human clinical trials exist for teff flour supplementation. One rat study (n=90, PMID: 41752421) tested ethanolic extract at 125-500 mg/kg/day, showing dose-dependent anti-inflammatory and antioxidant effects comparable to diclofenac. All other evidence comes from in vitro studies on protein hydrolysates demonstrating ACE-I inhibitory and antioxidant activity.
No clinically studied human dosages are available. Animal studies used ethanolic extract at 125-500 mg/kg/day (equivalent to 25-100 mg/mL flour extract) administered orally. Consult a healthcare provider before starting any new supplement.
Teff flour (Eragrostis tef) provides approximately 366 kcal per 100g dry weight. Macronutrients: carbohydrates ~73g/100g (predominantly starch with resistant starch fractions ~5-8g/100g contributing to lower glycemic response), dietary fiber ~8g/100g (both soluble and insoluble fractions), protein ~13g/100g (notably higher lysine content ~3.2g/100g protein compared to other cereals, with glutelin and albumin as dominant fractions; protein hydrolysates demonstrate ACE-I inhibitory peptides relevant to cardiovascular bioactivity), total fat ~2.4g/100g (predominantly unsaturated; linoleic acid ~40-50% of fatty acid profile). Micronutrients: iron ~7.6mg/100g (notably high; however bioavailability is reduced by phytate content ~350-600mg/100g, though fermentation processing can reduce phytates by 30-50%, improving mineral absorption), calcium ~180mg/100g, magnesium ~184mg/100g, zinc ~3.6mg/100g (bioavailability limited by phytic acid; phytate-to-zinc molar ratio typically >15 in unfermented flour), phosphorus ~429mg/100g, potassium ~427mg/100g, manganese ~9.2mg/100g. Vitamins: thiamine (B1) ~0.39mg/100g, riboflavin (B2) ~0.27mg/100g, niacin (B3) ~3.4mg/100g. Bioactive compounds: polyphenols ~140-200mg GAE/100g including flavonoids (luteolin, apigenin, chrysoeriol) and phenolic acids (ferulic, caffeic, p-coumaric acids) concentrated in the bran fraction, demonstrating free radical scavenging activity and contributing to observed reductions in oxidative stress markers (MDA, AOPP, NOx) and anti-inflammatory activity (NFκB-p65, IL-1β, IL-18 suppression). Phytosterols present at ~90mg/100g. Naturally gluten-free with no detectable gliadin or glutenin proteins, suitable for celiac disease management. Bioavailability notes: soaking, fermentation (e.g., injera preparation), or germination significantly improves mineral bioavailability by reducing phytate levels; protein digestibility PDCAAS estimated at 0.73-0.82 depending on processing method.
Teff flour's polyphenolic compounds, including flavonoids and phenolic acids, suppress the NFκB-p65 transcription factor, reducing downstream pro-inflammatory cytokines IL-1β and IL-18. Its antioxidant constituents lower lipid peroxidation markers such as malondialdehyde (MDA) and advanced oxidation protein products (AOPP), while scavenging reactive nitrogen species measured as nitric oxide metabolites (NOx). Bioactive peptides released during digestion competitively inhibit angiotensin-converting enzyme (ACE-I), potentially reducing vasoconstriction and supporting healthy blood pressure regulation.
Current evidence for teff flour's health benefits is predominantly preclinical, limiting the strength of conclusions for human populations. Animal studies in rats demonstrated statistically significant reductions in oxidative stress markers (MDA, AOPP, NOx) and inflammatory mediators (NFκB-p65, IL-1β, IL-18) following teff supplementation, though specific dosages and sample sizes vary across studies. In vitro assays have confirmed ACE-inhibitory activity in teff protein hydrolysates, suggesting cardiovascular potential, but no large-scale randomized controlled human trials have yet validated these findings. Human clinical research remains an important gap, and current evidence should be interpreted as hypothesis-generating rather than conclusive.
Teff flour is generally recognized as safe for most individuals and is naturally gluten-free, making it suitable for those with celiac disease or non-celiac gluten sensitivity, though cross-contamination during processing is possible. Due to its ACE-inhibitory peptide activity, individuals taking antihypertensive medications such as ACE inhibitors (e.g., lisinopril, enalapril) or ARBs should consult a healthcare provider before consuming teff flour supplements to avoid additive blood pressure-lowering effects. Teff is high in phytates, which may reduce the bioavailability of dietary iron, zinc, and calcium if consumed in very large quantities, particularly in individuals with pre-existing mineral deficiencies. Pregnancy and lactation safety data for concentrated teff supplements are insufficient; whole food consumption at typical dietary levels is considered low risk.
