Gofio is a popular Canary Island food, healthy and highly nutritious, full of health benefits. Find out what all its properties are.

The gofio is the name popularly, especially in the Canary Islands where it was consumed by indigenous peoples, it is known to the toasted flour. It is a food made up of a non-sifted toasted cereal flour, generally wheat or millet, which tends to be eaten usually with milk or with certain dishes (such as stews, broths and purees), or it is used in different food preparations such as desserts. That is, it consists of a mixture of roasted and ground grains stone-, to which a pinch of salt is added.

It has an appearance that is very reminiscent of that of 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 its toasting.

We can consider it as a pre-Hispanic food, of Berber origin, that the Canarian natives or aborigines consumed as a fundamental part of their diet. In this case, the ancient canaries made different types of gofio, using rhizomes of fern, barley, lentils and wheat. Then they were incorporating new ingredients, such as millet and rye.

Nutritional properties of gofio

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

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

It also provides interesting amounts of dietary fiber, making it a food of choice in a varied and balanced diet, as it is ideal for providing fiber to our body every day. It also provides protein.

What are its most important benefits?

Very rich in fiber

Gofio is a whole food extremely rich in dietary fiber, so that it becomes an ideal natural option when it comes to regulating intestinal transit, and maintaining and improving one’s 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.

Suitable for diabetics

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

Good for maintaining optimal cholesterol levels

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

Very nutritious and low-fat food

It is a suitable food in a varied and balanced diet, and also in weight loss 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 for every 100 grams of gofio:

Energy 399 kcal / 1662 kJ
Carbohydrates 81.6 g
Protein 10.8 g
Fats 2.5 g
– Of which saturates 0.51 g
Water 8 g
Fiber 1.9 g
Iron 5.73 mg
Magnesium 97 mg
Match 371.6 mg
Zinc 3.35 mg
Vitamin A 0.17 µg
Vitamin B1 0.1 mg
Vitamin B2 0.02 mg
Vitamin B3 4.45 mg
Vitamin C 6.4 mg



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