Health Benefits of Sorghum
Medically reviewed by Barbie Cervoni, RDMedically reviewed by Barbie Cervoni, RDSorghum is a drought-tolerant and gluten-free cereal crop. Among its 25 species, Sorghum bicolor, originating in parts of Africa, is the most widely grown version. Depending on the variety, Sorghum bicolor can grow up to 15 feet tall and produce white, yellow, red, or brown seeds.Today, sorghum is cultivated in other regions, such as China, India, and the United States. In the U.S., sorghum is mainly used for livestock feed and ethanol production. Other grains, like rice, are more often consumed as everyday grains.However, a growing interest in plant-based foods and gluten-free products has increased its use. Many people have gluten sensitivity or avoid gluten for better weight management. Sorghum is available as white or dark grains, flour, and syrup.As a whole grain, sorghum is rich in nutrients and plant compounds like polyphenols. Consuming sorghum may help with weight and blood sugar management, among other health benefits.
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Source of AntioxidantsExcessive reactive oxygen species (ROS) in the body can cause oxidative stress and chronic health conditions like diabetes and heart disease. Antioxidants in sorghum, such as polyphenols, can help prevent inflammation that may trigger these health conditions.Phenolic compounds in sorghum, such as ferulic acid and gallic acid, also have antioxidant properties. More research is needed to know how much antioxidant activity occurs in these compounds.In clinical research, a small study showed that pasta containing red whole-grain sorghum flour boosted antioxidant activity and improved oxidative stress markers in participants without preexisting conditions. Another study observed higher levels of antioxidant activity in the blood with increased intake of sorghum.May Help with Weight ManagementSome studies suggest that consuming sorghum may help with weight loss. The fiber in sorghum helps you feel full faster, which may also help with weight management. One small study found that eating 40 grams (g) of sorghum daily for eight weeks increased fiber intake and reduced body fat in people assigned male at birth more than eating wheat. Participants in the study were given sorghum flour while on a calorie-controlled diet.Another study found that people felt fuller after eating white, red, and brown whole-grain sorghum biscuits than wheat biscuits. The sorghum biscuits also increased appetite-controlling hormones in participants.May Aid in Blood Sugar ManagementAlthough more research is needed, some studies show that eating sorghum slows starch digestion, which may help control blood sugar and insulin levels.Few human studies have examined the effects of sorghum on blood sugar levels. According to some animal studies, chemicals in sorghum products can lower glucose levels.Another study involving female participants found that daily sorghum consumption improved blood sugar and insulin management.May Support Gut MicrobiomeYour gut microbiome is a community of living organisms in your digestive tract that affect your gastrointestinal and overall health. Diet significantly influences what happens in your gut microbiome. A diet that includes many plant-based foods, fruits, and whole grains can improve the function of your gut microbiome.In a small study, researchers saw reduced harmful toxins in the gut microbiome of participants with chronic kidney disease who consumed a sorghum-based meal. However, more human studies are needed to see how different sorghum foods affect gut health, inflammation, and oxidative stress.NutritionSorghum can be enjoyed in many ways, but most people encounter sorghum as a grain or flour.According to the U.S. Department of Agriculture, a 100-gram (3.5-ounce) portion of uncooked sorghum grains includes the following nutrients:Calories: 329 calFat: 3.46 grams (g)Carbohydrates: 72.1 gFiber: 6.7 g, or 24% of the Daily Value (DV)Protein: 10.6 gSodium: 2 milligrams (mg)Magnesium: 165 mg, or 39% of the DVPhosphorus: 289 mg, or 23% of the DVCopper: 0.284 mg, or 32% of the DVManganese: 1.6 mg, or 70% of the DVVitamin B1: 0.332 mg, or 28% of the DVVitamin B3: 3.69 mg, or 23% of the DVVitamin B6: 0.443 mg, or 26% of the DVEating more grains like sorghum can help boost fiber intake, which keeps processes moving smoothly through your gut. Many vitamins and minerals like magnesium, phosphorus, and vitamin B in sorghum help regulate other bodily functions like your muscles and nerves.Magnesium is a mineral that supports more than 300 bodily functions, including nerve function. Phosphorus present in sorghum is required for bone health and energy production. Sorghum is full of Vitamin B1, B3 and B6. B vitamins help convert food into energy for your bones.RisksIf you are allergic to pollen, you may be more likely to have a sorghum allergy. A small study found that sorghum and other grasses were linked to pollen allergies in Thailand. Mild reactions may cause skin rashes, while worst cases can lead to anaphylaxis (a severe and life-threatening allergic reaction).Consult your healthcare provider if you believe you may have a sorghum allergy.Tips for Consuming SorghumSorghum can be found in various grains and enjoyed in many different ways.Here are some ways to incorporate sorghum into your diet:Use sorghum grains as a base for salads, grain bowlsEnjoy sorghum as a side dish, similar to rice or quinoaMake sorghum porridge by cooking sorghum grains with milk or waterPop sorghum grains like popcorn and enjoy with a drizzle of olive oil and a sprinkling of seasonings of your choiceAdd sorghum to the South Indian dish jowar upmaCreate gluten-free bread, muffins, and pancakes with sorghum flourDrizzle sorghum syrup over pancakes, waffles, or yogurtA Quick ReviewSorghum is a versatile gluten-free grain packed with essential nutrients and antioxidants. While research on its health benefits is ongoing, consuming sorghum is a great way to add more whole grains to your diet.You can enjoy sorghum in various ways, such as in grain bowls, as a popcorn alternative, or in muffins and pancakes. For more Health.com news, make sure to sign up for our newsletter! Read the original article on Health.com.
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