5 Ways Sorghum Is Good for You

Sorghum might not be as well-known as other whole grains, but people around the world have been growing and enjoying this ancient grain for thousands of years.

Sorghum originates from Africa. But the United States now grows more sorghum than any other country. There’s a good reason for this popularity: Sorghum health benefits are plentiful.

Registered dietitian Julia Zumpano, RD, LD, shares why you should give this whole grain a try.

What is sorghum?

Sorghum is a cereal grain, the edible seed (grain) of a grass plant. It’s the fifth-most produced cereal grain in the world after rice, wheat, corn and barley.

Sorghum grains tend to be small, round and white (or light yellow). But there are also black, brown, purple and red sorghum varieties.

Types of sorghum

There are different types of sorghum:

• Whole-grain sorghum has all three whole-grain layers — the bran, endosperm and germ — that provide nutrients, fiber and protein. You can cook and enjoy whole-grain sorghum just like rice or quinoa.
• Pearled-grain sorghum is softer than whole-grain sorghum because it’s missing the bran and germ. It’s similar in texture to couscous.
• Popped sorghum is similar to popcorn.
• Sorghum flour, made with ground grains, is a good gluten-free baking option.
• Sorghum syrup is a natural sweetener you can use as an added sugar when baking. You can also add it to tea or coffee. Or drizzle the syrup on yogurt, oatmeal and other foods.

Sorghum nutrition

Two-thirds of a cup (100 grams) of uncooked whole-grain sorghum has approximately:

• 330 calories
• 72 grams of carbohydrates
• 3.5 grams of fat
• 7 grams of fiber
• 11 grams of protein
• 2.5 grams of sugar

The same amount of sorghum also provides these nutrients:

• 1.6 milligrams of manganese (nearly 100% of your daily value or DV)
• 165 milligrams of magnesium (50% DV)
• 0.3 milligrams of copper (44% DV)
• 0.3 milligrams of thiamine (39% DV)
• 0.4 milligrams of vitamin B6 (36% DV)
• 3.7 milligrams of niacin (33% DV)
• 289 milligrams of phosphorus (33% DV)

Benefits of sorghum

A gluten-free grain, sorghum is rich in antioxidants, nutrients, protein and fiber. It’s also naturally cholesterol-free and low-fat. Here’s a look at sorghum’s health benefits:

1. Lowers disease risk

Sorghum is rich in polyphenols. These and other antioxidants in sorghum help reduce cell damage, oxidative stress and inflammation caused by free radicals. In one study, participants who ate pasta made with red whole-grain sorghum flour had higher antioxidant levels and less oxidative stress.

But pasta made with white whole-grain sorghum flour didn’t have the same effects. Dark-colored sorghum grains get their coloring from anthocyanins. This plant compound or flavonoid has antioxidant properties.

Studies suggest that foods with antioxidants can reduce the risk of diseases, such as:

• Cancer
• Cardiovascular (heart) disease
• Diabetes
• Inflammatory bowel disease (IBD)
• Parkinson’s disease, Alzheimer’s disease and other neurodegenerative diseases

2. Supports a healthy weight

Sorghum is a good source of soluble and insoluble fiber. High-fiber foods help fill you up and stave off hunger pains.

“Fiber can help you lose weight and keep it off,” notes Zumpano.

A study found that participants with obesity who ate one-third cup of sorghum daily for eight weeks lost more body fat than those who ate wheat. In a different study, participants who ate biscuits made with sorghum flour (versus wheat) felt fuller. They also experienced a drop in hunger-inducing hormones and an increase in appetite-suppressing hormones.

High-fiber foods also:

• Aid digestion and prevent constipation
• Lower blood sugar and cholesterol
• Serve as a food source (prebiotic) for healthy bacteria in your gut

3. Builds muscle

A serving of whole-grain sorghum provides about a whopping 10 grams of plant-based protein, twice the protein as quinoa. It’s also higher in protein than an ounce of beef or chicken.

Your body needs protein, a macronutrient, to build healthy muscles, organs and tissues. Sorghum’s high-protein content makes it a great choice for people who follow plant-based diets, including vegetarian and vegan meal plans.

Similar to fiber, protein keeps you feeling full longer because it takes longer to digest. As a high-protein, high-fiber food, sorghum may promote weight loss.

4. Boosts energy

Sorghum is one of the best sources of B vitamins. These micronutrients are natural energy boosters. They change carbohydrates from foods into fuel.

“Your body can’t store these water-soluble vitamins, so it’s important to get the recommended amount each day,” Zumpano recommends.

A two-thirds cup of whole-grain sorghum provides a significant amount of:

• Thiamine (vitamin B1) for a healthy nervous system
• Niacin (vitamin B3) for lower cholesterol, blood pressure and healthy skin
• Pyridoxine (vitamin B6) for brain health, heart health and mood boost
• Riboflavin (vitamin B2) for healthy vision and blood (and possibly migraine prevention)

5. Supports healthy bones and immune system

Whole-grain sorghum is rich in minerals that support a host of body functions. A two-thirds cup of whole-grain sorghum nets you much of your recommended daily amount of:

• Copper and iron, necessary for preventing iron-deficiency anemia and strengthening your immune system
• Magnesium for healthy blood pressure and blood sugar
• Manganese, a mineral that builds strong bones and promotes brain health and memory
• Phosphorous for strong bones and teeth
• Selenium for reproductive and thyroid health
• Zinc for a strong immune system, improved vision and wound healing

Who shouldn’t eat sorghum?

Because sorghum is a grass plant, people with pollen allergies may have an allergic reaction. A sorghum allergy is an uncommon food intolerance or allergy. People from Asian countries who eat a lot of sorghum are most at risk.

An allergic reaction to sorghum can cause:

• Breathing problems
• Hives
• Skin rash
• Upset stomach

Enjoying sorghum

Whole-grain sorghum has a firm texture and mild, nutty, sweet flavor. Pearled sorghum is softer. You can cook sorghum grains on the stove or in a rice cooker or oven just as you would other whole grains.

Unlike rice and similar grains, sorghum keeps its taste and texture when you freeze and reheat it.

“You can easily make a big batch of sorghum with different broths and spices and freeze it for easier meal preparation in the future,” says Zumpano.