Fonio Health nutrition

Fonio stands out as an ancient grain with African roots, recognized as the oldest cultivated cereal on the continent (1). Originating in West Africa, this staple finds its most prevalent consumption in the elevated regions of countries such as Burkina Faso, Guinea, Senegal, Mali, and Nigeria (1). Various aliases for fonio include acha, iburura, and hungry rice.

Delve into the cultural importance, nutritional value, and health advantages of fonio with this article, which also presents a collection of enticing recipes for you to explore.

Significance of Fonio in Culture

Fonio holds sociocultural significance in certain regions of West Africa. In Senegal, Burkina Faso, Mali, and Togo, it has traditionally been reserved for chiefs and royalty, enjoyed particularly during significant occasions such as the Muslim holy month of Ramadan, weddings, and baptisms (2). In parts of Togo, fonio is utilized to prevent blood clotting after childbirth and stimulate milk production in breastfeeding individuals (2).

Functioning as a staple food, fonio plays a crucial role in ensuring food security, especially in the post-harvest period when food scarcity is prevalent. With a short harvesting period of 6–8 weeks and excellent storage capabilities without the risk of pest infestation, it becomes a reliable resource (1, 2).

Notably, fonio thrives in drought conditions and impoverished soils, demonstrating resilience without the need for fertilizers or other agricultural implements (1, 3).

An overlooked and underexploited variety

In spite of its rich cultural heritage and nutritional value, fonio is categorized as a neglected and underutilized crop species (NUCS) (1, 4). Often referred to as “lost crops,” “minor crops,” or “orphan crops,” NUCSs lack comprehensive research, are underutilized, and are predominantly cultivated by smallholder farms (1, 3, 4).

However, there is a shift in this trend. Presently, fonio is recognized as a priority crop for West Africa. Its nutritional and environmental attributes, along with its potential to enhance dietary diversity, have led to its presence in specialty food aisles and stores globally (5).

Moreover, fonio has evolved into a significant income source for smallholder farmers in West Africa (3).

SUMMARY
Fonio holds cultural significance in numerous West African countries and is frequently incorporated into various ceremonies. Despite its high cultivability, it has historically been underutilized and lacked thorough study.

Do various varieties of fonio exist?

Fonio, a member of the millet family, is divided into two main varieties (1):

1. Digitaria iburua: The black variety is mostly found in parts of Nigeria, Togo, and Benin. It has white grains with black or brown spikelet.
2. Digitaria exilis: The white variety, which is common from Senegal to Chad and central Nigeria, is distinguished by its white grains. It is the most widely consumed of the two, and it is widely accessible outside of Africa.
   

SUMMARY
Fonio is classified into two primary types: Digitaria iburua and Digitaria exilis, with the latter being more prevalent outside the African continent.

Fonio is a nutritional Powerhouse

In addition to being naturally low in cholesterol, sodium, and fat, 1/4 cup (45 grams) of dry fonio :

• Calories: 170
• Protein: 2 grams
• Sugar: 0 grams
• Fat: 0.5 grams
• Carbs: 39 grams
• Fiber: 4% of the Daily Value (DV)
• Iron: 4% of the DV

Among the B vitamins, fonio is a particularly good source of thiamine, riboflavin, and niacin. These vitamins are necessary for the development, growth, and synthesis of energy in cells (2, 10).

Whole or processed fonio has the highest calcium content of 0.03% among its competitors such as rice, millet, quinoa and couscous, according to the Food and Agriculture Organization (FAO) of the United Nations. This makes it a great choice for anyone who fight dairy, including vegans or people who are lactose intolerant (2, 10).

Iron, copper, zinc, and magnesium are among the vital minerals that fonio also contains.
Collagen, red blood cells, and blood cells are formed in part by iron and copper. Zinc contributes to immunological response, protein synthesis, and cell division and proliferation, whereas magnesium is necessary for energy production and is involved in many metabolic processes. (11, 12, 13).

SUMMARY
Fonio offers a wealth of B vitamins and essential minerals such as calcium, iron, copper, zinc, and magnesium. Additionally, it provides moderate amounts of fiber and protein.

Great source of plant-based amino acids

Fonio proves to be a valuable addition to the diets of individuals who have limited intake of animal or protein-based foods.

While its protein composition is comparable to that of white rice, fonio stands out by containing significantly higher levels of the sulfur-containing amino acids methionine and cysteine. These amino acids are notably deficient in grains such as corn, wheat, rice, sorghum, and barley (5).

Methionine, an essential amino acid, must be obtained from food sources, as the body cannot produce it. It plays a crucial role in maintaining skin elasticity, promoting hair growth, supporting nail health, and facilitating the growth and repair of body tissues (15).

Cysteine, a non-essential amino acid, is essential for protein synthesis and detoxification. It also contributes to the formation of the amino acid taurine (16).

With the exception of lysine, a standard serving of fonio can meet approximately 10% of an adult’s daily essential amino acid requirements (14).

Whole grain

Fonio is consumed in its entirety, classifying it as a whole grain.

Whole grains are linked to potential benefits for weight management and gut health. Moreover, they are associated with various health advantages, including a decreased risk of type 2 diabetes, heart disease, and certain types of cancer such as colorectal, pancreatic, and stomach cancer (17).

In contrast to refined grains, where the germ and bran are eliminated during processing, whole grains encompass all three components of the kernel—the bran, endosperm, and germ.

As noted by the Whole Grains Council, a nonprofit consumer advocacy group, removing the bran and germ during processing results in a loss of approximately 25% of a grain’s protein, accompanied by losses in several other crucial nutrients (18).

The U.S. Department of Agriculture (USDA) recommends that half of your daily grain intake should consist of whole grains. Integrating 1/4 cup (45 grams) of dry fonio into your diet can contribute to meeting this dietary guideline (19).

Gluten-free

Fonio is inherently free of gluten, making it a safe choice for individuals with gluten sensitivity or celiac disease.

People with gluten sensitivity may encounter abdominal discomfort and fatigue upon consuming foods containing gluten—a collection of proteins present in wheat, barley, and rye (20).

For individuals with celiac disease, gluten not only induces similar symptoms to gluten sensitivity but also causes damage to the small intestine (20).

May aid blood sugar management

Fonio is rich in resistant starch, a type that resists digestion and absorption in the small intestine (5).

Resistant starches offer numerous health benefits and could potentially enhance insulin sensitivity while reducing blood sugar levels (21).

Moreover, fonio boasts a low glycemic index (GI) score, indicating that it does not cause a rapid increase in blood sugar levels. This characteristic makes it a potential aid for individuals with diabetes in managing their blood sugar (5).

SUMMARY
Fonio, as a whole grain, serves as an excellent provider of plant-based amino acids. Moreover, it has the potential to regulate blood sugar levels and is naturally free of gluten.

How to use fonio

Fonio showcases exceptional versatility. Once cooked, it offers an earthy flavor that readily absorbs the diverse tastes of the accompanying ingredients.

In West Africa, fonio follows traditional culinary practices, being prepared as couscous, crafted into a nourishing porridge, and incorporated into local beverages. Similar to other grains, it can be finely milled into flour, finding application in various baked goods such as bread, cookies, and cakes (22).

In the kitchen, the preparation of fonio is so swift and straightforward that the Bambara people of Mali affirm fonio never causes embarrassment for the cook.

Feel free to explore its potential in your kitchen with these recipe ideas:

1. Substitute fonio for any grain, be it rice, couscous, millet, sorghum, quinoa, or barley.
2. Incorporate it into porridge, similar to how you would use oats.
3. Enhance soups and stews by adding fonio.
4. Sprinkle it over salads to introduce a unique texture.
5. Utilize fonio flour in baking endeavors like bread, cookies, cakes, and bars.

How to make fonio

1. Bring 1 cup (240 mL) of water to a rapid boil.
2. Add salt to taste.
3. Add 1/4 cup (45 grams) of dry fonio, stir lightly, and cover.
4. Turn the heat to low and cook it until all the liquid is absorbed.
5. Turn the heat off and fluff the fonio with a fork.
6. If the dish remains soggy, steam it further.

SUMMARY
Fonio, a versatile grain, is commonly prepared in the style of couscous or porridge. Additionally, it is accessible in flour form, making it suitable for inclusion in various baked goods.

In conclusion

Fonio, recognized as an African heritage grain or ancient grain, is predominantly enjoyed in West African nations. Being naturally gluten-free, it provides a strong amino acid profile and potential health benefits, including enhanced blood sugar management. With its ease of preparation and culinary adaptability, fonio proves to be a versatile choice suitable for a variety of savory dishes.