8 Fascinating Health Benefits of Sorghum

When I moved to Mumbai from my native state Tamilnadu, little did I know about Sorghum (jowar) as our diet predominantly comprised rice and rice-based products, followed by wheat-based dishes and once in a while, dishes made out of finger millet and pearl millet.

I was introduced to sorghum for the first time in an acquaintance’s home in Mumbai when we visited them for dinner. They were from Northern Karnataka and they served us bhakri, a flattened unleavened bread (chappathi) made out of sorghum flour. It was very fluffy and tasty and was served along with Teecha, a spicy and tangy chutney made out of peanuts, garlic, green chilli and salt that was lip smacking. I was then told that bhakri is a staple dish in Northern Karnataka and many parts of Maharashtra.

Sorghum is commonly known as jowar or cholam in India, kafir corn in South Africa, great millet in West Africa and milo or milo-maize in the US. The most common colours are white, bronze and brown.

In India, biofortified sorghum enhanced with zinc and iron was introduced in 2018 to tackle under-nutrition and protect its nutrient value since rising carbon dioxide levels due to climate change depleted the nutrient value of food crops.

Now let us look at the 8 fascinating health benefits of sorghum.

Health Benefits of Sorghum

Image credit:Image by Vijaya narasimha from Pixabay

1. A Boon for Diabetics

Sorghum is low in glycemic index, hence very suitable for people with diabetes. Glycemic index is the measure of the rise in blood glucose level after consuming a specific carbohydrate food. Low glycemic foods do not cause a rapid rise in blood sugar levels.

Also, as sorghum takes longer to digest, it slows down the rate at which glucose is released into the bloodstream. Thus, it controls blood sugar levels.

2. Rich in Vitamins

Sorghum is a good source of beta carotene (vitamin A) and B complex vitamins such as thiamine, riboflavin, etc., that are vital in several metabolic functions. It has a higher folic acid content when compared to other cereals, 20 mg/100gms. Folic acid helps in the prevention of megaloblastic anemia, a condition that is characterized by a reduction in the number of red blood cells in the blood.

3. Helps in Weight Loss

When compared to other cereals, sorghum starch is difficult to digest. As it takes a longer time to digest, it gives a feeling of satiety and keeps hunger pangs at bay. Hence, it is an excellent food option for people on weight loss diets as it will prevent them from unnecessary snacking on foods that will cause weight gain.

4. Loaded With Antioxidants

Sorghum contains polyphenols which are very good antioxidants. They are also the highest source of flavonoids, a group of phytonutrients that act as antioxidants. The antioxidant activity is nearly three to four times the antioxidant activity of several other cereals and vegetables. Black sorghum, in particular, has powerful antioxidant properties due to its high anthocyanin content. Sorghum antioxidants have anti-inflammatory, anti-cancer, and anti-diabetic properties.

5. Gluten-free Millet

Sorghum does not contain gluten, the allergy causing protein present in wheat and barley. Hence, it is a suitable option for people with celiac disease and gluten intolerance. They can go for sorghum-based pasta, noodles, bhakri, dosa, etc.

6. A Heart-Friendly Millet

Sorghum is a good source of polyunsaturated fatty acids which are good for the heart. They help in lowering bad cholesterol. Hence, consumption of sorghum lowers the risk of cardiovascular disease. Also, people with heart disease can include sorghum in their diet in various forms.

7. Lowers the Risk of Cancer

Due to its high anthocyanidin content, which is an excellent antioxidant, sorghum is known to have anti-cancer properties. The antioxidants present in sorghum act as free radical scavengers and thereby prevent the occurrence of chronic diseases such as cancer.

8. Higher Protein Content When Compared to Other Cereals

Sorghum has a high protein content of 10.4 gms protein/100 gms. It’s protein content is higher than that of rice and finger millet. However, sorghum protein has low digestibility compared to wheat and rice. The proteins that are predominantly present in sorghum are called kafirins and they are of poor nutritional quality due to the scarce content of essential amino acids, especially lysine and tryptophan. This can be compromised by consuming sorghum with pulse-based dishes that are rich in lysine and also with peanut-based dishes as peanut is rich in tryptophan. This explains the fact why bhakri (sorghum flour roti) is consumed with a peanut-based chutney (as mentioned in the start of this post).

It should also be kept in mind that sorghum contains higher amount of the amino acid leucine that interferes in the conversion of tryptophan to niacin (vitamin B3) which causes niacin deficiency, resulting in pellagra. But, this is only prevalent in populations whose staple food is solely sorghum.

Allergy Warning

Sorghum is a grass and is known to be allergic to some people. The allergic symptoms may include tingling or itching of the mouth, swelling in and around the mouth, abdominal pain, nausea, vomiting, and even fainting. Hence, if you experience such symptoms after consuming symptoms, you may be allergic to sorghum. Therefore, avoiding it is advisable.

RECIPE CORNER

Hope you readers will like these hand-picked recipes made out of sorghum. (Courtesy: http://www.nutricereals.dac.gov.in)

1. Sorghum Cabbage Muthios

Ingredients

Sorghum flour – 1 cup

Grated cabbage – 1 cup

Curd – 1/4 cup

Turmeric – 1/4 tsp

Lemon juice – according to taste

Coriander leaves – 2 tsps, finely chopped

Ginger-green chilli paste – 1 tsp

Grated garlic – 1 tsp

Turmeric -1/2 tsp

Asafoetida – 1/2 tsp

Cumin seeds – 1 tsp

Sugar – 1/2 tsp

Oil – for shallow frying

Method of Preparation

Combine all the ingredients in a hollow bowl and knead to make a soft dough using enough water. Divide the dough into 3 equal parts and roll them into cylindrical shapes.

Place these cylindrical rolls in a greased steaming plate and steam it in a pressure cooker or steamer for 20 minutes. Remove the plate from the cooker/steamer and allow it to cool for 15 minutes. Now, cut the roll into thick slices.

Heat oil in a pan, add cumin seeds and then the steamed slices and shallow fry in a low flame until they are well cooked and turn golden brown. Garnish with chopped coriander leaves.

2. Sorghum Halwa

Ingredients

Sorghum flour – 1 cup

Jaggery, grated – 1 cup

Ghee – 1/2 cup

Milk – 1 cup

Chopped dry fruits – 1 tbsp

Method of Preparation

In a pan, roast the sorghum flour in ghee until it turns golden in colour and a nice aroma comes out. Add milk to the mixture and cook for 5-10 minutes on a low flame.

In a separate pan, melt the grated jaggery using 1 tbsp water on a low flame. Now, add the melted jaggery to the flour mixture, add a tsp of ghee and stir continuously to avoid lump formation. Stir until the mixture becomes thick and leave the sides of the pan. Remove from fire and transfer it to a mould or vessel, garnish with grated dry fruits such as almonds and pistachios.

I hope you found this article informative.

References

Foods- facts and principles

By
N. Shakuntala Manay
BA,M.S., Ph.D.
Formerly, Head of the Department
Food and Nutrition
Central Institute of Home Science
Bangalore (Karnataka)

M. Shadaksharaswamy
Formerly, Professor of Biochemistry Head of the Department of Chemistry
Dean Faculty of Science Bangalore University
Bangalore (Karnataka)

https://apeda.gov.in/apedawebsite/SubHead_Products/Indian_Millets.htm
https://www.fao.org/3/t0818e/t0818e01.htm
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4939534/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8774765/

Watch out for my next post in this millet series.

The next post will focus on “Foxtail millet and Little millet.”

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