Fonio is an ancient grain, nutritional powerhouse, and can be used in various recipes. But is it gluten-free?
Does fonio contain gluten? The short answer is: No, fonio does not contain gluten.
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What is fonio?
Fonio is a type of ancient grain native to West Africa and is considered the oldest West African cereal. It is also known as "acha", "hungry rice", and "hungry millet". Fonio is a type of millet with small seeds and a nutty flavor.
With a nutrient profile packed with protein, fiber, and essential amino acids, fonio is gluten-free and easy to digest. This makes it a great option for those with dietary restrictions, gluten sensitivity, or on a gluten-free diet. It's often used in traditional African dishes like porridge, couscous, and baked goods.
Types
White (Digitaria exilis) - This is the most common type. It has a pale white color and is slightly larger than black fonio. White fonio is known for its delicate texture and mild, nutty flavor.
Black (Digitaria iburua) - Also known as "acha" in some regions, black fonio has darker grains compared to the white seed. It tends to be smaller in size and has a slightly earthier flavor. The black variety is less common but is still cultivated and consumed in parts of West Africa.
Is fonio safe for Celiac disease?
Yes, in its pure form, fonio is safe for individuals with Celiac disease. Because it is naturally gluten-free, it is a great alternative to gluten-containing grains for those with gluten intolerance or Celiac disease. Always check packaging for possible cross-contamination during processing or packaging.
What brands are certified gluten-free?
While any 100% pure fonio is naturally gluten-free, some brands manufacture their products in facilities that process other gluten-containing grains and ingredients.
If you are concerned about potential cross-contamination, the following are brands that have the certified gluten-free label:
- Quay Naturals
These brands are labeled gluten-free but do not contain the certified GF label:
- Yolélé Foods
- Aduna Organic
- Imphex
Where to buy
In the United States, you can find the Yolélé brand in major grocery stores like Whole Foods, health food stores, and at online retailers. The brands listed above can all be found and purchased online.
Health benefits
The health benefits of fonio are many. Compared to white rice, the fonio grain has a higher fiber and protein content and a lower glycemic index.
Nutrient-rich - Rich in essential nutrients such as protein, fiber, iron, magnesium, zinc, and vitamins B and E.
High protein content - A good source of plant-based protein, the ancient grain contains amino acids including methionine and cysteine.
Good source of fiber - The fiber content in the ancient grains supports digestive health and a healthy gut microbiome.
Low glycemic index - Fonio has a low glycemic index. This means it doesn't cause a rapid spike in blood sugar levels. It contains resistant starch which resists digestion in the small intestine. This helps increase insulin sensitivity and for individuals managing diabetes.
Easily digestible - Due to its easy digestibility and low levels of anti-nutrients, fonio is gentle on the stomach.
Uses
There are several uses for this nutritious grain in gluten-free cooking and baking from sweet to savory recipes.
Porridge - The cereal grains can be cooked into a creamy porridge by boiling it with water or milk and adding sweeteners or flavorings.
Pilaf or grain bowl - Cooked, the whole grains can be used as a base for savory pilafs or grain bowls, mixed with vegetables, herbs, spices, and protein sources like beans, meat, or tofu.
Couscous substitute - It can be cooked and served as a gluten-free alternative to couscous, often paired with stews, sauces, or salads.
Baked goods: Fonio flour can be used to make flatbreads, quick bread, pancakes, muffins, or other baked goods. The flour adds a nutty flavor and nutritional boost to the recipes.
Stuffings: It can be used as a filling for stuffed vegetables, meats, or other dishes.
Thickening agent: Fonio flour can be used as a thickening agent in soups, stews, sauces, or gravies, similar to arrowroot starch or white rice flour.
Gluten-free alternatives to fonio include brown rice, quinoa, millet, and gluten-free couscous.
Helpful tips
- The brand information in this article comes from the brand websites at the time this article was written. Going direct to the brand website is the fastest way to get the most up-to-date allergen information on a specific product.
- If cross-contamination is a concern, check the product label for information regarding its gluten-free designation. If it is not clear, always contact the brand directly.
- Remember, just because a product does not use gluten-containing ingredients, does not necessarily mean it wasn't processed in a facility that produces foods with gluten ingredients.
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