Mindful Life with Wholesome Food: Sorghum For a Gluten-Free Diet and Beyond
The Mindful Life with Wholesome Food series will present not-so-common but healthy food options. Sorghum, a nutrient-packed grain for a Gluten-Free diet and beyond!
Sorghum, an ancient grain, is the world’s fifth most important cereal crop. It is naturally drought-tolerant and versatile as a crop. Sorghum is a primary dietary option, mainly in Africa and Asia. Being a gluten-free grain, it has started gaining popularity in the USA. Sorghum surpasses many other grains for nutrient density. Sorghum is a good source of Iron, Vitamin B6, Magnesium, and Copper. It also contains a significant amount of phosphorus, potassium, zinc, and thiamine. In addition, Sorghum is high in Antioxidants like flavonoids, phenolic acids, and tannins. Because it’s rich in natural nutrients, it is considered a super-grain.
Benefits:
This nutrients rich grain has multiple health benefits, as listed below:
- Reach in Antioxidants and Reduces Inflammation:
Sorghum contains many antioxidants essential to the body, such as tannins, phenolic acids, anthocyanins, phytosterols, and policosanols. The antioxidants help combat cell damage, reducing inflammation.
- Protein-Rich Grain:
Protein is a vital nutrient that builds muscle, bone, skin, and enzyme development. Sorghum provides plenty of plant-based protein.
- Packed with Fiber:
Sorghum is one of the best sources of dietary fiber. Fiber is vital for the body’s digestive functioning and gut health. Also, fiber-rich food helps to regulate blood sugar and lowers cholesterol and blood pressure, thus improving heart health.
- Rich source of Iron:
Iron strengthens the oxygen-carrying capacity of blood and the immune system. Sorghum is a rich source of Iron as well.
- Boosts Weightloss:
As it’s rich in fiber, promotes weight loss, and reduces body fat.
- Regulates Blood Pressure and Boosts Heart Health:
A precise balance of potassium and sodium is necessary to regulate blood pressure. Sorghum is rich in fiber, magnesium, and potassium, which are essential to good heart health. Fiber helps lower cholesterol and blood pressure conditions that raise the risk of heart problems.
- Reduces Cancer Risks:
Phenolic compounds have been linked to anti-cancer effects; also, the tannins in Sorghum may inhibit an enzyme linked to the development of breast cancer.
- Gluten-free:
A good diet choice for people with Celiac Disease or Gluten Intolerance.
When cooked, 1/2 Cup of dry Sorghum produces 1 and 1/2 cups of quantity.
Nutrients:
- Calories: 316
- Fat: 3g
- Sodium: 2mg
- Carbohydrates: 69g
- Fiber: 7.5g
- Protein: 10g
Micronutrients:
- Vitamin B6
- Vitamin B1 (Thiamin)
- Copper
- Iron
- Magnesium
- Phosphorus
- Potassium
- Selenium
- Zinc
Sorghum is a versatile food and can be consumed in various forms. The following article will introduce us to how to cook and eat Sorghum and its delicious and healthy recipes.
Disclaimer:
The author is not a dietitian or nutritionist. Sorghum is a traditional grain consumed regularly in their culture, and has seen and verified most of its benefits.
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