Science-backed benefits of sorghum for gut health and immunity

If you’ve never heard of sorghum, you’re not alone. Although this grain has been around for centuries, it rarely appears on menus or shopping lists. However, recent research food science journal I discovered that sorghum is actually Packed with phytonutrients Known to improve satiety, blood sugar levels, immunity, and gut health, it could be the next superfood.

The ancient grain originated in Asia and Africa, but became popular in the United States in the mid-1800s because of its high crop efficiency, it said. Adelette Dana HockRD is a registered dietitian and founder of Dining With Nature. It grows in poor soil conditions and high temperatures with minimal water and sunlight requirements, making it suitable for difficult, drought-prone environments, she explains. In fact, sorghum uses 36 percent less water than other grains, and more than 90 percent of U.S. sorghum fields are rain-fed and do not require irrigation, helping conserve water and keep soil healthy, the report says. United Sorghum Checkoff Program (USCP).

Historically, sorghum has been used primarily for animal feed and ethanol production, but as it is one of the most widely grown crops around the world, researchers continue to study its health benefits for humans.

“Many consumers are unfamiliar with sorghum, as it is often used as an ingredient in other foods, such as gluten-free breads and granola, rather than being featured as a whole grain itself, but as awareness of gluten-free and sustainable diets increases, sorghum is becoming more popular,” he says. carrie hadleyRDN is a functional medicine nutritionist and founder of Holistic Health & Wellness.

So should you stock up on sorghum? What exactly are its health benefits? Here’s what the experts say.

What is sorghum?

Sorghum is a naturally gluten-free, non-GMO, whole grain known for its nutty flavor, chewy texture and impressive nutritional value, Hadley said. “Many people are already eating sorghum, but don’t even know it because it’s used in many products labeled as ‘gluten-free’ or ‘ancient grain,'” she explains.

The famous grain belongs to the Poaceae family and is a round, white grain that can be cooked whole, ground into flour, popped like popcorn or made into syrup, Hock said. It is the base of the Chinese distilled spirit baijiu, sometimes the Korean makgeolli, an ingredient in the Nocino liqueur made in Kentucky, and a key ingredient in the gingerbread that young Abraham Lincoln’s mother made for him. the study It is also known to be a nutritional powerhouse, rich in antioxidants, polyphenols, and a wealth of vitamins and minerals.

What are the nutritional benefits of sorghum?

Sorghum gets a nutritional gold star because it’s rich in 12 essential nutrients, including protein, fiber, iron, magnesium, selenium, zinc, and copper, which Hadley says support immune function, heart health, energy production, and a healthy metabolism.

• increase protein intake: Hock says sorghum is recognized as one of the high-protein grains. This is a great thing that anyone can recognize, but it’s especially beneficial for those who avoid animal protein. Because a high protein diet is essential for support. muscle maintenance, production of hormonesand overall feeling of fullnessshe says.
• Supports immunity: “Sorghum naturally contains several minerals, including zinc, selenium, and copper, all of which play important roles in supporting the body’s immune system,” says Hadley. Research has also found that sorghum’s bioactive compounds and antioxidants may help reduce the prevalence and development of chronic diseases such as heart disease, diabetes, and cancer.
• promotes digestion: “Sorghum is a source of dietary fiber, which promotes bowel movements and supports the gut microbiome,” says Hadley. Dietary fiber nourishes important bacteria in the intestines, Create a thriving microbiome Not only is this important for immune, brain, and heart health, she explains, but it can also keep your digestive tract flowing to combat bloating and constipation.
• support mood: Believe it or not, Hadley says sorghum contains: tryptophanan amino acid that supports the production of serotonin, which affects mood. However, sorghum do not have Alternatives to therapy, medication, and other mental health treatments.
• regulate blood sugar levels: Refined grains like pasta and white bread can contribute to spikes in blood sugar levels, but the fiber, complex carbohydrates, and protein found in sorghum can help maintain a healthy blood sugar balance, says Hoch. This is due to the low content of whole grains. glycemic index They digest more slowly than refined grains, slowing the rise in blood sugar levels while providing a steady source of energy throughout the day. Keep in mind that there are different types of sorghum, and some have more fiber than others. pearl sorghumSlightly refined by removing the tough but nutritious husk, it has a slightly lower protein and fiber content than whole grain sorghum with the husk intact.

How much sorghum should I eat to reap these benefits?

Hock says it’s best to consume 1/2 to 1 cup of cooked sorghum two to four times a week to reap the health benefits. When you eat it is up to you, but she recommends aiming to incorporate a small amount of whole grains into each meal. According to the USDA, 1/2 cup of cooked sorghum counts as one serving.

Note that sorghum should be consumed as part of a balanced diet that includes a variety of nutritious foods and whole grains such as quinoa, brown rice, and oats. “While there is no known upper limit for safety, eating too much of a single food or lacking dietary diversity can lead to nutrient imbalances and digestive discomfort,” Hadley says.

Additionally, because sorghum is a source of fiber, consuming too much can cause bloating, gas, and abdominal pain, especially in people with digestive disorders such as irritable bowel syndrome, Hock says. It should also be avoided by people with grain allergies.

Sorghum is typically available at large grocery stores, health specialty stores, and online, and Hock recommends cooking it on the stove or in a pressure cooker with water. “Although you can enjoy it as an accompaniment to salads, soups, and main dishes, the flour is also great for baking breads, muffins, and other gluten-free treats, or popping it like popcorn for a fun and nutritious snack,” she says.

Another pro tip: Hadley says sorghum is great for meal prep because it freezes and reheats well without sacrificing flavor or texture.