Canary gofio: benefits and properties of a nutritious food

The gofio is the name with which popularly, especially in the Canary Islands where it was very consumed by indigenous peoples, is known to the toasted flour. Is about a food consisting of a flour of toasted cereals not sifted, usually wheat or millet, which tends to be eaten usually with milk or certain dishes (such as stews, broths and purees), or is used in different food preparations as desserts. That is, it consists of a mixture of roasted and ground beans to the stone, to which a pinch of salt is added.

Presents an appearance that reminds a lot to the one that has white flour, but its main difference is that it has a darker or yellowish color. The variability in color is found mainly in the composition used for its preparation, as well as the degree used for roasting.

We can consider it as a pre-Hispanic food, of Berber origin, that the indigenous or aboriginal people of the Canary Islands consumed as a fundamental part of their diet. In this case, the old Canarian people made different types of gofio, using rhizomes of fern, barley, lentils and wheat. Then they were incorporating new ingredients, as is the case with millet and rye.

Gofio nutritional properties

It stands out for being an extremely natural food, in whose elaboration only natural techniques are used (it is common, for example, its elaboration to the stone). Further, does not contain preservatives or dyes.

From a nutritional point of view, it is a food very rich in vitamins (mainly B vitamins, such as B1, B2 and B2, as well as vitamin C, A and D) and also in minerals (like iron, calcium, magnesium, potassium, sodium and zinc). It also provides omega 6 polyunsaturated fatty acids and amino acids. Of course, for its high content of sodium and potassium is not appropriate in patients with kidney problems.

It also provides interesting amounts of Dietary fiber, with what becomes a food of choice in the varied and balanced diet, since it is ideal to provide fiber to our body every day. It also provides proteins.

What are its most important benefits

1. Very rich in fiber

The gofio is an integral food extremely rich in dietary fiber, so that it becomes an ideal natural option when it comes to regulate intestinal transit, and maintain and improve your own intestinal health. It is suitable, therefore, in the treatment of constipation or as a way to prevent it naturally.

Its fiber content is also very interesting for the control of cholesterol and triglycerides.

2. Suitable for diabetics

It is a very suitable food for people with diabetes, given that delays the absorption of simple carbohydrates. That is to say, it is a natural product that helps to regulate the different levels of glucose in the blood after having ingested them.

3. Good to maintain optimal cholesterol levels

For its richness in omega 6 fatty acids, the gofio becomes an ideal food for those who wish to reduce their levels of high cholesterol, thanks to the fact that it helps to reduce and eliminate the presence of accumulated fat in the arteries.

4. Very nutritious and low-fat food

It is an adequate food in a varied and balanced diet, and also in slimming diets, thanks to the fact that it is a natural product that provides a great diversity of essential nutrients, being very low in fat.

Nutritional values ​​of gofio

Nutritional composition per 100 grams of gofio:

Energy399 kcal / 1662 kJ
Carbohydrates81.6 g
Proteins10.8 g
Fat2.5 g
- Of which saturates0.51 g
Water8 g
Fiber1.9 g
Iron5.73 mg
Magnesium97 mg
Match371.6 mg
Zinc3.35 mg
Vitamin A0.17 μg
Vitamin B10.1 mg
Vitamin B20.02 mg
Vitamin B34.45 mg
Vitamin C6.4 mg

Images | Istockphoto This article is published for informational purposes only. You can not and should not replace the consultation with a Nutritionist. We advise you to consult your trusted Nutritionist. ThemesCereals

Suspense: Donovan's Brain (July 2022)