When it comes to weight loss, fiber is one of the most crucial components. This vital macronutrient helps you feel full longer, supports digestion, and keeps blood sugar levels steady, all of which make sustainable fat loss easier. But if you only rely on the same familiar sources of fiber, like oats or brown rice, while missing out on lesser-known options that may be just as effective.
According to Ana Reisdorf, MS, RD, one ancient grain deserves far more attention: teff. Naturally gluten-free and packed with fiber, teff supports satiety, gut health, and blood sugar balance—three critical factors for safe, steady weight loss. Learn more about these benefits below.
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Why Teff Supports Weight Loss
"Fiber is one of the key nutrients involved in satiety and gut health, an important component of weight loss," Reisdorf explains. Teff delivers on both fronts, with "7–8 grams of fiber per cup (cooked)," making it an especially filling choice compared to many refined grains.
Teff’s benefits don’t stop there. "It also has a low glycemic index, which means it causes a slower rise in blood glucose compared to refined grains," says Reisdorf. This slower release of energy can help prevent insulin spikes that trigger hunger, cravings, and blood sugar crashes later in the day.
Additionally, teff contains a modest amount of protein, which can help you stay fuller longer. "Teff has a small amount of protein, which also increases satiety and supports lean muscle," Reisdorf notes. This is crucial for maintaining metabolism while losing weight.
How To Add Teff To Your Diet
Despite being lesser-known, teff is surprisingly easy to use in everyday meals. "Teff is versatile and easy to incorporate," says Reisdorf. It can be "cooked like porridge for breakfast, used as a base for grain bowls, stirred into soups to add texture, or swapped in for rice or quinoa." Yum!
All in all, you’re looking to slim down safely without feeling deprived, teff is a high-fiber, low-glycemic grain worth adding to your rotation. It promotes fullness, supports gut health, and keeps blood sugar steady, making it one of weight loss's best kept secrets.
