BENEFITS OF SORGHUM
✓ Source of plant-based proteins
✓ Improves diabetes
✓ Relieves digestive disorders
✓ Potentially anti-cancer
✓ Supports bone health
What is sorghum?
Sorghum is a plant in the grass family that includes grains like wheat, barley, corn, or oats. The genus Sorghum includes about twenty varieties that are cultivated and used in different ways. Thus, we distinguish between forage sorghum, intended for animal feed, and grain sorghum, cultivated for its edible seeds. Common sorghum (Sorghum bicolor) is certainly the most well-known variety.
This plant grows in all regions of Africa where it enjoys the warm climate. Drought-resistant and with low water requirements, it has also developed in Australia, North and South America, India, and around the Mediterranean.
In addition to being the 5th most cultivated cereal in the world, it is also one of the most nutritious. This is why it is part of the staple diet of many populations.
Sorghum grains are an excellent source of fiber and plant-based proteins. Furthermore, they contain many minerals and trace elements, amino acids, vitamins, and antioxidants. Consuming sorghum helps improve diabetes and relieve digestive disorders. It also has anti-cancer potential and supports bone health.
Sorghum is considered a cereal of the future. Like quinoa and moringa, it notably helps combat malnutrition as it is nutritious and prevents nutrient deficiencies. In agriculture, it stands out as an alternative to corn, consuming much less water and fertilizer.
Nutritional composition
- Amino acids
- Vitamins: B1, B2, B5, B6, E, PP
- Minerals and trace elements: iron, calcium, phosphorus, magnesium, copper, potassium, manganese, zinc
- Proteins
- Fibers
- Lipids
- Carbohydrates
- Starches
- Fatty acids
- Antioxidant agents: polyphenols, proanthocyanidins (luteolinidin, apigeninidin)
The benefits of sorghum
🌿 Source of plant-based proteins
Sorghum grains provide an interesting intake of plant-based proteins. Indeed, they contain about 12 g of protein per 100 g. Sorghum thus joins the list of best foods to eat less meat while avoiding protein deficiencies. It is a particularly interesting cereal for vegetarians or vegans.
Moreover, its proteins provide many amino acids to the body, some of which are essential. Among them, we can mention leucine, threonine, phenylalanine, and valine. These amino acids are often in low quantities in proteins of plant origin.
This review from the Central America and Panama Nutrition Institute focused on the composition of different sorghum varieties.
🍭 Improves diabetes
Thanks to its fiber content (approximately 3 g per 100 g), sorghum helps reduce blood sugar levels. Indeed, its fibers slow down the absorption of carbohydrates, prevent blood sugar spikes after meals, and improve insulin resistance.
The grains also contain slow digesting starches (SDS) which, unlike rapidly digestible starches (RDS), do not cause an immediate increase in blood sugar. They are slowly digested in the small intestine, between 20 and 120 minutes.
This study from the University of Arkansas (USA), conducted on humans, demonstrates the effectiveness of sorghum in controlling blood sugar and insulin levels.
♻️ Relieves digestive disorders
Sorghum fibers also have beneficial effects on the digestive and gastrointestinal systems. Thus, consuming sorghum improves digestion, relieves diarrhea and bloating, prevents gastric ulcers and colitis.
It also has a positive effect on gut microbiota. Notably, it reduces the populations of Clostridium bacteria, responsible for digestive disorders. At the same time, it increases the number of Lactobacillus, lactic probiotic bacteria.
This study from the University of Sao Paulo (Brazil), conducted on chickens, shows the benefits of sorghum on gut health.
🔬 Potentially Anti-Cancer
In various studies, sorghum has shown strong anti-cancer potential. Indeed, it contains antioxidant compounds that eliminate free radicals and protect the body’s cells.
It contains polyphenols, called “proanthocyanidins,” which are composed of luteolinidin and apigeninidin. These substances can inhibit the proliferation of cancer cells and induce their apoptosis (programmed cell death).
Furthermore, it has an immunomodulatory action: it increases the activity of natural killer (NK) cells and activates macrophages.
This study from the United States Department of Agriculture, conducted directly in a laboratory, shows the anti-cancer potential of sorghum.
🦴 Supports Bone Health
Thanks to its high mineral and trace element content, sorghum supports bone health and prevents certain diseases such as osteoporosis, arthritis, and bone decalcification.
Notably, it contains magnesium (90 mg per 100 g) and calcium (25 mg per 100 g) that work synergistically to ensure bone strength. They also contribute to the consolidation and repair of damaged bone tissue.
But further studies are still needed to confirm the beneficial effect of sorghum on bone health.
How to Consume Sorghum?
Sorghum Grain
Harvested in the autumn, whole sorghum grains can then be cooked in water, like other cereals. Rinse the grains, immerse them in 3 times their volume of cold water and bring to a boil. Cover and simmer over low heat for about 45 minutes.
Traditionally, the grains are prepared like rice, accompanied by meat, fish, or vegetables. You can also add them to soups and stews. Once cooked, they can also be incorporated into cold salads or replace bulgur.
Sorghum Flour
Sorghum flour has a sweet and slightly bitter taste. Like buckwheat, rice, or corn flour, it is naturally gluten-free and is suitable for people with celiac disease.
It can be added to many preparations, up to a maximum of 40%: breads, cookies and cakes, pasta, pancakes…
Consume Sustainably: Prioritize Local, Organic, and Fair Trade Sorghum
✓ Sorghum is mainly grown in the United States, Mexico, and Sudan. These countries alone provide 40% of the world’s production. In recent years, its cultivation has also developed in France, representing about 90,000 hectares, spread across the southwest, Rhône, and Loire valleys. It is appreciated for its ease of cultivation, its rusticity, and its high drought resistance.
✓ If possible, prioritize sorghum grown in France and organic farming. There are also fair trade networks supporting small producers.
Dosage
There is no really recommended dosage for sorghum. Just consume it in moderation.
Contraindications and Side Effects
The consumption of sorghum does not present any contraindications. However, it does contain dhurrin, a toxic substance. But it is mainly found in the leaves and stalk, and is only present in trace amounts in the grains. Dhurrin is then neutralized during cooking.
Its consumption presents some side effects:
- Headaches
- Flatulence
- Allergic reaction
If you experience side effects, stop consuming it and consult a doctor.
Sources and Scientific Studies
Leandro de Morais Cardoso, Soraia Silva Pinheiro, Hércia Stampini Duarte Martino, Helena Maria Pinheiro-Sant’Ana, 2017. Sorghum (Sorghum bicolor L.): Nutrients, bioactive compounds, and potential impact on human health.
E Tuna, R Bressani, 1992. Chemical composition of 11 varieties of sorghum (Sorghum vulgare) before and after popping the kernels.
Nicole M Poquette, Xuan Gu, Sun-Ok Lee, 2014. Grain sorghum muffin reduces glucose and insulin responses in men.
N S Fagundes, R Pereira, C Bortoluzzi, J M Rafael, G S Napty, J G M Barbosa, M C M Sciencia, J F M Menten, 2017. Replacing corn with sorghum in the diet alters intestinal microbiota without altering chicken performance.
Dmitriy Smolensky, Davina Rhodes, D Scott McVey, Zachary Fawver, Ramasamy Perumal, Thomas Herald, Leela Noronha, 2018. High-Polyphenol Sorghum Bran Extract Inhibits Cancer Cell Growth Through ROS Induction, Cell Cycle Arrest, and Apoptosis.
