Sorghum: The Timeless Grain for Contemporary Wellness
Although many may not have heard of sorghum, it is an ancient grain that has been a staple in diets throughout Africa and Asia for millennia. According to the Whole Grains Council, ancient grains refer to grains that have been largely unchanged for hundreds of years and, thus, are often healthier options compared to the many refined grains we eat today.
Sorghum, or sorghum bicolor, is a cereal grain plant and member of the grass family—along with wheat, corn, and barley. It has a high yield and is resistant to heat and droughts, making it a highly prized crop in hot and arid regions.
There are many varieties, and the plant produces small, round grains that are often categorized by color, coming in white (the most common), yellow, red, and black varieties. The grains are eaten cooked or ground into flour for bread, baked goods, and other dishes.
Sorghum goes by many names around the world. It is known as Guinea corn in West Africa, kafir corn in South Africa, dura in Sudan, mtama in East Africa, bachanta in Ethiopia, cholan, chari, milo, and jowar in India, shallu in Myanmar, and kaoliang in China.
Nutrition
Sorghum is a gluten-free grain that has gained popularity in recent years due to an increasing number of people looking for gluten-free options to make bread and other baked goods or those with celiac disease who need to avoid gluten to keep their digestive systems happy.
“Since 100 percent of my leaky gut and autoimmune patients have antibodies to gluten and the other wheat, barley, rye, and oat proteins, it’s the perfect replacement to stop damage to the gut wall, yet still tastes great and has that all-important ‘mouthfeel’ [as] the other grains.”
Sorghum is also an abundant source of polyphenols—compounds that plants produce that help to protect them from threats. Those protections are passed on to us when we eat these polyphenol-producing plants.
![Raw, grain sorghum. (Picture Partners/Shutterstock)](https://www.theepochtimes.com/_next/image?url=https%3A%2F%2Fimg.theepochtimes.com%2Fassets%2Fuploads%2F2024%2F03%2F01%2Fid5598834-Shutterstock_2164441117-600x400.jpg&w=1200&q=75)
Dr. Gundry also points to another unique benefit of sorghum, saying:
“Sorghum is one of the few grains that has no hull, hence it has no lectins—dangerous plant proteins that can cause leaky gut. Moreover, it is a plant that grows well with limited water use, perfect for global climate changes.
“Plus, because of its texture, it can be a great stand-in for other grains like sorghum risotto or sorghum ‘oatmeal’ or turkey stuffing—I share a recipe for this in my NYT bestselling ‘Plant Paradox Cookbook!’”
An excellent source of protein and fiber, a one-cup serving of sorghum grain offers 20.4 grams of protein and 12.9 grams of fiber. Abundant in vitamins and minerals, sorghum has ample phosphorous, iron, magnesium, copper, zinc, and potassium, all vital for a healthy body.
Studies have shown sorghum is beneficial for a variety of conditions, from helping to lower blood sugar to helping reduce the risk of some cancers.
Helps Lower Blood Sugar
Its low glycemic index level means that sorghum digests more slowly than other grains, helping release glucose into the body gradually, which is especially helpful for those with diabetes.
Researchers found an average of 35 percent reduced blood glucose in the men eating the sorghum muffins. Insulin responses were also significantly reduced with the sorghum muffins versus the control. The results led the researchers to conclude that grain sorghum can “assist in managing glucose and insulin levels in healthy individuals.”
Supports Heart Health
Keeping blood moving freely throughout the circulatory system is vital for a healthy heart, and heart disease remains the No. 1 cause of death in the United States. Aspirin is commonly prescribed for those with heart conditions and for those at risk of developing the disease to thin the blood and prevent dangerous blood clots from forming.
According to data from the National Institutes of Health, approximately 29 million Americans “who don’t have cardiovascular disease take aspirin daily for prevention.”
Based on the results, the study concluded that the black sorghum extract may have cardioprotective effects by “modulating specific signaling pathways involved in platelet activation and PMP release.”
Sorghum May Help Reduce the Risk of Some Cancers
Studies suggest that sorghum may also have anticancer effects.
More research on human subjects is needed, but the initial research on animal models and in humans is promising.
How to Use Sorghum and Where to Find it
Sorghum is highly versatile and available in most health food stores and online as a grain, flour, and, increasingly, in a wide variety of products like popcorn, pasta, cereal, and bread. Dr. Gundry has a section on his website listing recommended products, including some made with sorghum, like spaghetti.
For anyone looking to introduce a healthier whole grain into their diet or those trying to avoid gluten due to sensitivities—you don’t have to give up grains completely—sorghum is a wonderful, nutrient-packed option, high in protein and fiber, with many health benefits.
“For those people who cannot give up grains, sorghum is the perfect replacement. Plus, for people who cannot give up popcorn, Popped sorghum tastes like, smells like, looks like popcorn! My wife is addicted to it!” Dr. Gundry says.