Many people know a wide range of commonly grown grain crops such as rice, wheat, corn, and barley, but may not know sorghum. Do you ever hear or enjoy this food? Actually, sorghum is also considered as one of the most nutritional grain in the world, which brings you many benefits in terms of health . Thanks to the great benefits of sorghum, people can make use of this tasty, gluten-free grain to improve their condition. It is worth adding to your regular diet.
Read also: 32 Health and Beauty Benefits of Corn
What Is Sorghum?
For those who do not know what sorghum is, AllRemedies.com would like to share some basic information to help you have an overlook at this nutritious grain.
In general, sorghum is known as a cereal grain growing tall like corn. Sorghum is often grown in the United States, Africa, and so on. There are more than 30 species of sorghum, up to now, which are found in both tropical and subtropical areas over the world. Regarding the benefits of sorghum, there are a lot of things to tell. Initially, people in the US often use this cereal grain for livestock feed, or it can be turned into ethanol, instead. At that time, people might not recognize how beneficial sorghum is for our health , thus, sometimes, it was considered as the wild grass. Nowadays, researchers have proved that it is really good to consume sorghum. Because of that, others also start to investigate more about this cereal grain.
Now, let’s discover why we said that sorghum was so beneficial with our new article.
Top 8 Amazing Health Benefits Of Sorghum Grain, Flour, Recipes & Meal
1. Rich In Nutrients
The first thing we need to mention is the significant amount of nutrients, including vitamins and minerals contained in sorghum. That makes you feel so surprised because you have never known before.
In the early days, when people did not know about the benefits of sorghum grain, flour, recipes, meal, it is so wasteful to use sorghum as livestock feed, instead of adding it to our diet. We say that because sorghum has a high nutritional value . Specifically, scientists have pointed out that in every cup of this grain (about 192 grams of sorghum), there are up to 22 grams of protein. This figure accounts for nearly 50% of the daily recommended intake for a woman (46 grams) and approximately 40% for a man (56 grams). Based on this information, if you want to supply enough protein to your body, you can eat 2-2.5 cups of sorghum. Also, the high concentration of fiber is one of the typical benefits of sorghum. Fiber is reported to make up 48 percent of the daily recommended amount for a person.
Additionally, one serving of sorghum also provides you up to 47% and 55% of the daily recommended intake of iron and phosphorus, respectively. We also can say that sorghum is a rich source of calcium, copper, magnesium, potassium, and zinc as well. All of them are essential minerals to maintain a healthy body.
Last but not least, it will be a big mistake if we ignore information that sorghum is loaded with nearly 30 percent of the daily recommended intake of niacin and thiamin, which are known as two B-vitamins helpful for the metabolism and carbohydrates and nutrients absorption.
In conclusion, we would like to emphasize that the high nutritional value will create other benefits of sorghum grain, flour, recipes, meal, that we are going to show you in this article. Therefore, you can check out it in the next sections.
2. Digestive Benefits Of Sorghum
Regarding the health benefits of sorghum, this whole grain can have good effects on your digestive system. In general, it improves the digestive health thanks to the significant amount of fiber. As mentioned, fiber is seen as a main composition of sorghum, and it is the essential nutrient for the digestion. It seems that there are many other foods supplying a high amount of fiber, but among them, sorghum is considered as one of the best sources. In one serving of sorghum, nutritionists have found out 12 grams of dietary fiber, which is quite a big number. Owing to that, the digestive tract can keep food intake moving rapidly. In turn, it prevents cramping, bloating, stomachaches, constipation, diarrhea, and excess gas from happening.
If you do not know how to cook sorghum, you can refer to our following recipe. We are sure that what we are going to show you is totally easy and simple. Hopefully, you can enjoy the food and take the benefits of sorghum. You are supposed to spend 15 minutes to prepare and 50 more minutes to cook the meal.
Find more: A List of 38 Best Foods High in Fiber
Recipe: Sorghum salad with roasted chipotle and sweet potatoes
Ingredients: (for 2 servings)
- Sorghum: 1 cup
- Sweet potato: 1
- Onion: 1
- Chipotle powder: 1/4 teaspoon
- Garlic powder: half a teaspoon
- Coriander, cumin, sea salt, smoked paprika, oregano: 1/4 teaspoon of each
- Cilantro, minced: 1/4 cup
- Olive oil: half a teaspoon
- Honey: 2 teaspoons
- Lime: 1
- Place rinsed sorghum in a pot. Fill up with more than 3 cups of water
- Boil it up then reduce to simmer. Remember to cover and maintain for 50-60 minutes
- Drain and then place in a big bowl
- Set the oven to 400F in advance
- Peel the sweet potato and then cut into cubes. Dice onion. Then mix two ingredients together on a baking tray. Remember to toss with half a teaspoon of olive oil along with spices
- Bring to roast for 25-30 minutes
- After being roasted, combine sweet potato with sorghum and cilantro
- To prepare the dressing, you whisk up lime juice, olive oil, and honey together
- Finally, pour the mixture over the salad. Don’t forget to toss everything together
- Note: you can add salt for taste
3. Reducing Risk Of Cancer
Another of the health benefits of sorghum is its ability to reduce the risk of cancer. Why can it do so? It’s time for you to discover with us.
The first reason for the query is that sorghum contains many powerful antioxidants that are reported not to appear in many other food sources out there. Specifically, phytochemicals included in sorghum shows the cancer-inhibiting properties . Especially, it can reduce the risk of gastrointestinal and skin cancers.
Additionally, researchers also pointed out that there was a close correlation between sorghum consumption and the lowered risk of esophageal cancer. This is not only one of the benefits of sorghum. Other whole grains such as wheat and corn also have. They are proved to have preventive impacts on the digestive tract cancer as well. Actually, there has not been any evidence to show that it is because of the phytochemicals or fiber contained in sorghum. However, no matter what it is, sorghum still is a worthy recommendation for cancer risk-reducing.
Another recipe to help you take these benefits of sorghum will be released right now. Please stay tuned for the recipe.
Recipe: Sorghum pancake with pear
- Pears: 2
- Honey: 4 tablespoons
- Unsalted butter: 3 tablespoons
- Sorghum flour: half a cup
- Fine sea salt: 1/4 teaspoon
- Sweet wheat rice flour: half a cup
- Eggs: 3
- Vanilla: 1 teaspoon
- Whole milk: 1.25 cups
- Honey, cinnamon, and yogurt for toppings
- Set the oven to 400F in advance
- Place butter in a skillet with high sides. Melt the butter for 2 minutes in the oven.
- Core 2 large pears and cut them into slices
- Take the skillet out and swirl the butter in order to evenly cover the pan
- Place pear slices in the pan and drizzle with 3 tablespoons of raw honey. Then return to the oven.
- Roast for 15-20 minutes
- Now, combine the remaining ingredients excepting for ones for toppings in a blender. Start to puree until having a smooth paste.
- After pears are done, remove some slices and just leave only a single layer in the pan. Set the removed slices aside for topping.
- Next, pour the pancake mixture over the pears and then place it in the oven. Continue to bake for 25-30 minutes.
- When the pancake changes into golden and puffed, you remove it from the oven.
- Finally, top with the remaining pears, yogurt, honey, or cinnamon. Serve it warm for the best taste.
You have made a tasty pancake with sorghum flour. We hope that the recipe will not disappoint you. Have a wonderful weekend with the cake!
4. Good For Bones
There is no shortage of health benefits of sorghum for you to discover. Among them is the effect on our bone health.
Do you remember that in the previous section, we mention the high concentration of calcium contained in sorghum? That fact might be useful to prove why this grain is beneficial for your bone health. But it is not all about the benefits of sorghum for bones. In fact, we must talk about the important role of magnesium that is loaded in sorghum with a high quantity. Do you know why magnesium is good for bones? Actually, as we said in other articles, magnesium contributes to promoting the absorption of calcium in the body. As a result, the amount of calcium absorbed will increase, which is good for the development of your bone tissue as well as accelerate the healing process of damaged or aging bones. Experts also say that it is possible to prevent osteoporosis and arthritis by consuming sorghum regularly. Therefore, you are recommended adding this food to your regular diet.
Now is the time for you to look at another recipe with sorghum. A hint for you is that you can take benefits of sorghum under the form of syrup as well.
Recipe: Green beans with sorghum and benne
- Green beans: 2 pounds (trimmed)
- Sorghum syrup: 2 tablespoons
- Kosher salt
- Olive oil: 2 tablespoons
- Reduced-sodium soy sauce: 2 tablespoons
- Benne seeds: 2 tablespoons (you can substitute with sesame seeds)
- Ground cumin: 1/4 teaspoon
- Black pepper
- Set the oven to 450F in advance
- In a large pot, boil green beans with salted water for 2 minutes
- Drain and transfer to a bowl containing ice water. Let beans cool, then drain and pat dry.
- Now, toss green beans and olive oil on a baking sheet. Add salt and black pepper for taste.
- Start to roast and tossing occasionally for 10-15 minutes
- While roasting, you whisk sorghum syrup, soy sauce, cumin, and benne seeds in a large bowl. Add salt and black pepper.
- After roasted, add beans to the mixture and toss to coat
Check more: 24 Black and White Pepper Health Benefits
5. Controlling Diabetes
Good news for diabetic patients is that sorghum can be a healthy type of food for you. Let’s find what benefits of sorghum are for diabetes.
As you know, people who are suffering from diabetes have to follow a restricted diet in order to control their condition. Fortunately, sorghum can help. In fact, this grain can control the diabetic tendencies  thanks to a high concentration of tannin. In general, the excess amount of carbohydrates often breaks down simple sugars, thus, it increases the level of glucose. That is the basic explanation for diabetes. The element containing enzymes, which have the ability to prohibit starch absorption, contributes to regulating the glucose and insulin level. If patients can keep these levels balance, they can prevent diabetic shock and support the treatment.
In conclusion, we can say that tannin is the base to develop the benefits of sorghum for diabetes. There is no reason not to add this food to a diabetic diet.
Below is a suggestive recipe for you to refer. If you have others, please share with us.
Keep reading: 37 Best Natural Home Remedies for Diabetes Mellitus
Recipe: Spiced apple yogurt sorghum
- Plain cooked sorghum: 3/4 cup
- Apple: 1
- Coconut oil: 1 teaspoon
- Ground cinnamon: 1/4 teaspoon
- Ginger: 1/8 teaspoon
- Brown sugar: 1 teaspoon
- Plain Greek yogurt: half a cup
- Heat sorghum in a microwave for one minute
- Cut apple into slices
- Heat the skillet and then put apple slices there. Add coconut oil and saute for about 2 minutes
- Combine with sugar, cinnamon, and ginger. You can add salt for taste
- Stir well and let it saute for 2 more minutes
- Transfer sorghum to a plate. Top with apple slices and Greek yogurt.
- Serve warm
6. Boosting Heart Heath
One more thing you should know about the amazing health benefits of sorghum is its function to boost your heart health. It is easy to understand why sorghum can do so.
As mentioned above, sorghum is well known for its high content of dietary fiber, thus, it is healthy for your heart. In fact, fiber content in sorghum can help to lower the bad cholesterol level present in your body. That’s why it can reduce the incidence of heart diseases and other arterial conditions.
7. Prevent And Support Celiac Disease Treatment
Let’s move on to another of the health benefits of sorghum. Even though it is known as quite a new condition, celiac disease  is appearing more and more in humans.
Actually, it is categorized as an allergy to gluten that mostly presents in wheat-based products. If you have suffered from celiac disease, you would know that it is so difficult because gluten is included in a wide range of common food items. Therefore, the appearance of sorghum will be fortunate for patients. It can be seen as an alternative grain for wheat and other gluten-contained types of food . Thus, celiac patients can add sorghum to your diet without any worry about painful inflammation, gastrointestinal damage, or nausea.
Check also: 30 Natural Home Remedies for Nausea in Adults
Another cooking recipe with sorghum will be released immediately.
Recipe: Decadent Gluten-free Brownies
- Dark chocolate 85%: 6 ounces
- Sorghum flour: 1/4 cup
- Salted butter: 3 tablespoons
- Cacao powder: 1 tablespoon
- Eggs: 2
- Baking powder: 1/4 teaspoon
- Sorghum syrup: 1/4
- Vanilla extract: 1.5 teaspoons
- Raw sugar: 1/4 cup
- Confectionary sugar: 1 tablespoon
- Raspberries to garnish
- Set the oven to 350F in advance
- Set the double boiler system. Add chopped chocolate and butter to melt
- Stir until having a smooth mixture then remove to cool
- Combine sorghum flour, cacao powder, salt, and baking powder in a large bowl. Set aside.
- In another bowl, combine eggs, sugar, sorghum syrup, and vanilla
- Beat for 6 minutes at high speed. Then reduce speed and add flour mixture to make it evenly combine
- Fold in chocolate with a rubber spatula
- Next, pour into the baking pan. Start to bake for 25-30 minutes.
- Then let it cool and cut into pieces
- Finally, sprinkle confectionary sugar and garnish with raspberries
8. Good For Blood
Copper and iron contained in sorghum are the reason why sorghum is beneficial for your blood. Along with magnesium and calcium, all of them help to improve the uptake as well as absorption of iron. In turn, they can contribute to decreasing likelihood of developing anemia, often known as the iron deficiency . Do you know that a serving of sorghum can provide you up to 58% of the daily recommended amount of copper intake? Therefore, you are highly recommended consuming sorghum on a regular basis.
Moreover, thanks to a high concentration of copper and iron, sorghum is also helpful for the development of red blood cells. Hence, it boosts the blood circulation and stimulates cellular growth as well as repair.
- Sorghum flour: 1 cup
- Gluten-free oat flour: half a cup
- Quinoa flakes: half a cup
- Baking powder: 1 teaspoon
- Blood orange: 1
- Cinnamon: 1 teaspoon
- Unsweetened applesauce: half a cup
- Ginger: half a cup
- Vanilla: half a teaspoon
- Erythritol: half a cup
- Psyllium Husk: 1 teaspoon
- Blood orange slices: 2 (for topping)
- Unsweetened non-dairy milk: half a cup
- Set the oven to 375F in advance
- Combine sorghum, oat flour, quinoa flakes, and baking powder together in a large bowl. Whisk them up.
- Mix with applesauce and juice of one blood orange. Do not get rid of its membranes. Add them to the bowl as well.
- Then add the remaining ingredients to the bowl and whisk everything completely in order to create the bread batter form.
- Grease a bread pan with coconut oil . Then pour the bread batter into the greased pan. Top with 2 slices of blood orange
- Bake for 40 minutes
- Enjoy your bread
We have shown you eight most important health benefits of sorghum grain, flour, recipes, meal. Do you think that they are all helpful? After reading the topic, you may know one more whole grain for a better health. Perhaps, sorghum may not be a very delicious food item in your meal but the health benefits of sorghum  make it indispensable in your regular diet. You are suggested to improve your quality of your meal by adding sorghum. We think that the health benefits of sorghum grain, flour, recipes, meal will not disappoint you. Please tell us your ideas if you have anything coming up in your mind about sorghum and suggested recipes above. For more information, read on the main site Superfoods.