Sorghum Grain and Its Health Benefits

Introduction:

Sorghum is one of the ancient grains which is native to the African continent. For many years it has been used in American food items. They are used commonly as sweeteners in manufacturing sorghum syrups. Also, it can be used in preparing sorghum molasses and even in the commercial mass production of alcoholic beverages.

Nutrition research shows that these grains are full of antioxidants which makes them an easy addition to antioxidant-rich or balanced diet forms. Sorghum is one of the extremely common crops cultivated in the United States. The “Sorghum Belt" is the name given for the stretch of these crops that span the central United States. plant is also known to be highly sustainable, economical to grow, and environment-friendly. This is because almost 91 percent of American sorghum plants are watered by the seasonal rains rather than by farmers' irrigation practices. Sorghum farming has been studied by environmentalists with research showing that their crops not only just improve soil health, but are also highly environmentally friendly and thus sustainable.

What Is the Nutritional Content of Sorghum?

According to the nutrition information enlisted by the USDA (United States Department of Agriculture), these nutrition facts are for a half cup or approximately 3.386 ounces of sorghum :

1. Fiber: 0.264 ounces.

2. Sugars: 0.088 ounces.

3. Protein: 0.352 ounces.

4. Fat: 0.105 ounces.

5. Sodium: 0.00007 ounces.

6. Carbohydrates: 2.433 ounces.

7. Total Calories: 316 kilocalories.

What Are the Health Benefits of Sorghum?

• Boosts Body Metabolism: A half-cup serving of sorghum hardly comprises 0.105 ounces of fat. A half-cup serving can also yield nearly 0.352 ounces of protein and this shows the rich macronutrient profile of this traditional grain. Also, like other whole grains that have an array of micronutrients, sorghum has several essential vitamins, and minerals in it. However, even in comparison to other whole grains, it is extremely nutrient-dense. A half-cup serving of sorghum grain can contribute to around 18 percent of the Daily Value (DV) needed for iron, 25 percent of the DV of vitamin B6, 37 percent of the DV of magnesium, and 30 percent DV of copper needed for the body. This grain also comprises good amounts of phosphorus, thiamine, and potassium needed for body metabolism.

• Anti-inflammatory Properties and Good Glycemic Response: According to a major 2016 research study on a global scale, consuming sorghum grain was associated with a marked decline in the markers of systemic inflammation. Hence it may exert an anti-inflammatory effect on body cells. This research study also demonstrated that this anti-inflammatory response was further associated with improved insulin sensitivity and better glycemic response. It is helpful in blood glucose regulation. Hence it would be easily suited to and benefit diabetic and prediabetic patients as well.

• Gluten-free Substitute for Other Grains: For gluten intolerant individuals, the gluten protein that is very commonly found in most healthy and whole grains like wheat, rye, or barley would still make these grains unsuitable for eating. Hence for gluten intolerance, sorghum grain and dishes would be good substitutes full of an array of essential dietary fiber as well as of micronutrients.

• High in Fiber and Weight Loss: Recent nutrition research demonstrates clearly that most individuals who consume a diet high in fiber have a balanced or healthy weight loss compared to those who do not consume fiber as frequently. Sorghum almost yields a high amount of 0.264 ounces of essential fiber per half-cup serving. Also, according to a preliminary research study that was conducted in 2019 that compared the effects of adding sorghum in a calorie-controlled weight loss diet to that of wheat added on a calorie-controlled diet. Results showed improved weight loss in the sorghum category. Fiber is also more satiating and helps to prevent unhealthy cravings in individuals. Hence it is a good source of sustaining daily energy and promoting healthy weight loss as well according to nutrition experts.

• Low Sodium Diet: Because this grain hardly comprises around 0.00007 ounces of sodium per half-cup serving, this makes the grain an ideal choice for individuals who have been advised to cut back on sodium through their diet or who are following a low-sodium diet. However, the point is that the method of preparation of sorghum also varies and it is best to not add salt or sodium during cooking to avail the maximum nutrition benefits of this grain.

• Regularizes Blood Pressure: Nutrition experts recommend that dietarily, it is always better to substitute processed and packaged or refined foods for whole grains. This is because processed and refined foods are usually high in sodium and low in potassium content. Nutrition research shows that the consumption of whole grains like sorghum can regularize blood pressure by balancing the sodium and potassium levels in the body.

What Are the Possible Allergies Associated with Sorghum?

Just like many individuals commonly allergic to other grains, a sorghum allergy can also be possible. If someone notices any possible allergic symptoms post consumption of sorghum, such as diarrhea, nausea, indigestion, vomiting, or any other respiratory issues like sudden difficulty breathing, coughing, or wheezing. Immediately report the condition to the health care provider or allergist.

What Are the Culinary Uses of Sorghum?

Sorghum syrups can be easily prepared at home. This is a healthier option than the sugary drizzling that is used for pancakes or biscuits. Whole sorghum grains can be easily added to grain bowls, porridges, soups, and pilafs.

One can even liquefy the sorghum grain in a syrup form, consume the pearled sorghum as a hot boiled grain food or even use or as a snack with its crunch and consistency that rather resembles popcorn according to many individuals. Sorghum can be used in versatile ways in the preparation of both commercial breads and pastries as well.

How to Store Sorghum?

Sorghum is usually a crop that is harvested throughout the United States in the fall season and this usually depends primarily on the plant’s moisture content. Once the crop is harvested, the grains are dried. Drying not only is a process that makes these grains shelf-stable but also enhances their nutritional value according to nutrition experts. Once someone purchases sorghum, it can be stored in a cool dry place where the kernels can easily last for even several years.

Conclusion:

Sorghum is thus an environmentally friendly, economical, and high protein whole grain source. This grain is also composed of essential fiber and it can be added in versatile ways into any healthy antioxidant or vitamin-rich diet forms. For gluten-sensitive individuals, this makes for an ideal grain substitute.