Move over Quinoa, There’s a New Grain in Town That This Dietitian Loves

It’s no secret that grains are an important part of a healthy, balanced diet. From quinoa to brown rice, grains are definitely having a moment right now, thanks to their nutritional profile and versatility.

But while there are some choices that are popular as mainstream, there are others that deserve their time on our dinner plates too. Among the sea of ​​grain options out there, sorghum is a grain that is newer to many of our kitchens, but has been used in certain dishes in Africa and Asia for many years. And definitely hate that you should be on your radar.

Sorghum is a cereal grain that is round in shape and firm in texture, even when cooked. And it can be enjoyed boiled, stewed, and even popped (yup, just like popcorn).

Here are some of the ways Sorghum is a grain worth knowing and loving.

Sorghum is nutritious


A diet rich in whole grains is a surefire way to include fiber, antioxidants and other nutrients in your diet. And if you’re looking to eat more whole grains, sorghum can be just what the doctor ordered.

When digging into the nutritional value of sorghum, it’s easy to see how nutritious this grain is. Whole grain sorghum is an excellent source of 12 essential nutrients, including iron​​​​​​​​and magnesium.

Cooked whole-grain sorghum provides more than twice the amount of protein as a serving of quinoa, and one half-cup of cooked whole-grain super has nearly twice the iron of a 3-ounce sirloin steak. This grain is also a great source of zinc, a nutrient that may support immune health.

Eating sorghum may support heart health

Since heart disease is the #1 killer of Americans, it’s no wonder why people are focused on taking steps to support this aspect of their health. One way to do this is to manage chronic inflammation, as chronic inflammation is quite common among those with this heart health condition. Sorghum appears to have anti-inflammatory benefits, which may help combat this effect and, in turn, may support your heart health.

Sorghum also has nutrients emphasized in the DASH diet, including magnesium, potassium, and calcium, which may also support heart health.

RELATED: “The Best Whole Grains to Lower Your Disease Risk, Say Dietitians”

It can also support digestive health

It is clear that fiber plays a key role in your digestive health. Whole grain sorghum is a naturally gluten-free grain, and half a cup of this grain provides more than 6 grams of fiber, which is nearly 25% of the recommended daily fiber intake.

But sorghum is not only a source of fiber, it also provides a variety of fibers, from soluble to insoluble, to even prebiotic fibers to help “fuel” live probiotics in your gut. In fact, recent studies have shown the potential prebiotic activity of whole grain sorghum in the form of polyphenols found in sorghum grain bran.

Sorghum is naturally gluten free

Sorghum grain

Sorghum grain

Celiac disease is the most common autoimmune disease in the US. Among the many things people do to manage this disease, avoiding gluten is one of them. And unlike eating traditional bread or pasta, sorghum is safe to eat for those avoiding gluten in their diets.

According to the results of one study that evaluated people with celiac disease, these food products derived from sorghum for five days did not show any signs of intolerance, and the level of anti-transglutaminase antibodies did not change at the end of the five day. period, confirming that this grain is safe for gluten-free diets.

RELATED: “One Big Effect of Eating Whole Grains, New Study Says”

Sorghum is a whole grain worth trying

Sorghum is an unsung hero in the grain world, and including it in your dishes can boost nutty flavor and nutrition in a simple way. From adding it to soups, to enjoying it in taco dishes, to using it as a simple grain side dish, sorghum offers a lot in terms of nutrition, flavor and versatility. So, try something new and enjoy the unique texture and taste of sorghum.

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