It’s no secret that grain They are an important part of a healthy and balanced diet. Of quinoa For brown rice, grains are certainly having a moment in the spotlight, thanks to their nutritional profile and versatility.
But while there are some options that have become popular in popularity, there are others that also deserve their moment to shine on our plates. Among the sea of grain options out there, sorghum is a grain that is newer to many of our kitchens, yet it has been used in certain African and Asian dishes for years. And it is certainly a grain that you should have on your radar.
Sorghum is a cereal grain that is circular in shape and firm in texture, even when cooked. And it can be enjoyed boiled, stewed, and even popped (yes, just like popcorn).
Here are some of the ways that sorghum is a grain worth knowing and loving.
Sorghum is nutritious
Eating a diet rich in whole grains is a sure way to include fiber, antioxidants and other nutrients in your diet. And if you’re trying to eat more whole grains, sorghum may be just what the doctor ordered.
When delving into the nutritional value of sorghum, it’s easy to see just how nutritious this grain is. Whole sorghum is an excellent source of 12 essential nutrientsincluding iron and magnesium.
A serving of cooked whole grain sorghum provides more than twice the amount of protein as a serving of quinoa, and a half-cup serving of cooked whole grain sorghum has nearly twice the iron of a 3-ounce sirloin steak. This grain is also an excellent source of zinc, a nutrient that can help immune health.
Eating sorghum may help heart health
As heart disease is the leading cause of death among Americans, it’s no wonder why people focus on taking steps to support this aspect of their health. One way to do this is to control chronic inflammation, as it Chronic inflamation it is quite common among people with this heart health condition. sorghum seems have anti-inflammatory benefitswhich can help combat this effect and, in turn, can help your heart health.
Sorghum also has nutrients that stand out in the diet boardincluding magnesium, potassium and calcium, which can also support heart health.
It may also support digestive health.
It is clear that fiber plays a key role in your digestive health. Whole grain sorghum is a naturally gluten-free grain, and a half cup of this grain provides more 6 grams of fiberwhich is almost 25% of the recommended daily intake of fiber.
But sorghum is not only a source of fiber, it also provides a variety of fibers, from soluble to insoluble, and even prebiotic fibers to help “feed” live probiotics in the gut. In fact, recent studies have demonstrated the potential prebiotic activity of whole sorghum in the form of polyphenols found in sorghum grain bran.
Sorghum is naturally gluten free
celiac is the most common autoimmune disease in the US Among the many things people do to control this disease, avoiding gluten is one of them. And unlike eating traditional bread or pasta, eating sorghum is safe for those who avoid gluten in their diets.
According to the results of a study that evaluated people with celiac disease, these participants tasted sorghum-derived food products for five days. did not give rise to any symptoms of intoleranceand the level of anti-transglutaminase antibodies did not change at the end of the five-day period, confirming that this grain is safe for gluten-free diets.
Sorghum is a whole grain worth trying
Sorghum is an unsung hero in the grain world, and including it in your dishes can add a hint of nuttiness and nutrition in a simple way. From adding it to soups, enjoying it in taco dishes, to using it as a simple grain side dish, sorghum offers a lot in terms of nutrition, flavor, and versatility. So try something new and enjoy the unique texture and flavor that sorghum has to offer.
Lauren Manaker MS, RDN, LD, CLEC
Lauren Manaker is an award-winning registered dietitian, book author, and recipe developer who has been in practice for nearly 20 years. Read more about Lauren
