Sorghum: Nutrition And How To Use It In Cooking

Although sorghum is often used for animal feed, it is also possible to include this gluten-free cereal in the diet humans. Find out more about it.

Sorghum is a plant that can be used for direct human consumption or for the preparation of alcoholic beverages. It is also common to use it for livestock feed  because it benefits from a high nutritional density. In terms of its nutrient intake, it looks like many other grains.

It should be noted that sorghum is uncommon in most western countries when it comes to human food. Nevertheless, one can benefit from it because it is an edible food rich in complex carbohydrates and fiber.

Nutritional value of sorghum

As we have commented,  sorghum concentrates a large amount of carbohydrates. More specifically, 72 grams for every 100 grams of food.

From an energy point of view, it provides 329 kilocalories and the protein presence can go up to 10.6 grams. Fat is less significant because it only contains 3.4 grams of fat for every 100 grams of product.

Among micronutrients, vitamin B3 stands out with 3.7 milligrams, as well as vitamin B9 with 20 milligrams. It contains only 2 milligrams of sodium and  therefore can be consumed by people with high blood pressure problems. It is also possible to find minerals such as calcium, iron, potassium and phosphorus.

Benefits of sorghum

We are now going to tell you about the benefits of sorghum for the human organism and the scientific point of view on this subject.

Lower risk of constipation

Fiber has proven to be a key nutrient for maintaining digestive health. Thanks to them, we reduce the risk of suffering from constipation  because the size of the fecal bowl increases, as does the motility of the intestine, promoting rapid transit.

This occurs through stimulation of the mechanoreceptors located on the walls of the digestive tract, which send a nerve signal triggering more intense peristaltic movements.

Blood pressure control

High sodium intake is negative for maintaining adequate blood pressure. Nevertheless, the properties of potassium to perform the opposite function are interesting in terms of compensation.

According to a study published in the International Journal of Cardiology , this mineral is, in fact, a reducer of blood pressure. The good news is that  sorghum contains significant levels of potassium. It would therefore be good to include it in the menu for people with heart disease.

Increased bone density

Calcium is one of the elements that determine the density of bones. There is evidence that its intestinal assimilation is much higher when vitamin D levels are adequate.

Either way,  a correct intake of this mineral in the diet significantly reduces the risk of developing osteoporosis. Sorghum contains it and the presence of this cereal in the diet is therefore considered to be positive for bone health.

Contraindications of sorghum

Sorghum contains a substance, hydrocyanic acid, which  could cause health problems if too much is consumed. To avoid problems, it is recommended to avoid ingestion of the leaves and stems as this is where this toxicant is most concentrated.

In addition,  it is advisable to subject it to a preliminary cooking of 45 minutes  to deactivate the substance, which remains present in a residual way. Otherwise, one might experience certain problems, such as headache.

It should also be taken into account that there are people who have developed an allergy to this food. In this case, it must be excluded from the diet because of the reaction it generates and which could lead to serious frames, such as a  shock.

How can you use sorghum in cooking?

Sorghum, in cooking, is used like any other grain. The ideal is to subject it to a boiling process,  as we have commented, for at least 45-60 minutes over medium heat.

From there, it can serve as a side dish for meat, add to a sauce, or even be part of a salad. It is important not to exceed the cooking time so that it does not take on a pasty consistency, which could be unpleasant.

Sorghum is a gluten-free alternative

Sorghum is a plant that can perform the function of many cereals and grains that are part of the usual diet. It has the advantage of not containing gluten, which makes it ideal for celiacs and intolerant to the latter. However, some precautions must be taken when cooking it to avoid any toxicity.

Sorghum is a great option to supplement fiber intake and also ensures the intake of low glycemic complex carbohydrates. It goes very well with sauces and is fantastic as a garnish.