What is sorghum?
Its flowering plant belongs to the grass family and originated in Africa and Australia, now it is
cultivated in many parts of the world, its popularity is increasing and its demand is also rising
its fifth most important cereal crop cultivated in the world. Its anti-oxidant activities are very
high as it is one of the height sources for flavonoids,(1),
in Indian sub-continent its also calledas JOWAR
let's see
What it has?
Today its very much used plant protein source lets examine it in details what it has
Nutrition Details, for 100-gram, and %DV, for 2000-calorie-diet
Calories......... 339 DV%
Fat............... 3.3-gram 5%
in this
-saturated fat........... 0.5-gram 2%
-mono unsaturated..... 1.0-gram
-poly-unsaturated....... 1.4-gram
Carbohydrates............ 75-gram 25%
in this
Dietary fiber............. 6-gram 24%
Protein............. 11-gram 22%
Vitamins
Vitamin B1.....thiamine........ 26%
Vitamin B2.....riboflavin..... 7%
Vitamin B6----- 25%
Vitamin B5....pantothenic acid....... 7%
Minerals
Copper......... ......................... ............. 30%
Magnesium............... ................... ............ 37%
Phosphorous.................... .............. .................. 22%
Iron............ .............. ................. ................ 18%
zinc....................... ................. ......... 14%
Potassium,,,,,,, .......................... ............... 7%
What is the protein profile of sorghum?
We are giving the percentage of essential amino acids, gram, amino acid per 100-gram
of sorghum protein,(2)
Amino acids Amounts
Histidine 1.88+-0.54-gram
Isoleucine 3.65+-0.14-gram
Leucine 12.84+-0.66-gram
Lysine 2.1+-0.40-gram
Methionine 1.88+-0.14-gram
Cystine 1.33+-0.04-gram
Threonine 2.77+-0.20-gram
Valine 4.76+-0.24-gram
Phenylalanine 4.65+-0.18-gram
Tyrosine 2.99+-0.17-gram
Sorghum contains all essential amino acids but short in mainly one amino acid
Lysine and this amino acid occur more in Mushrooms, Oranges, and Corn.
Two other amino acids which are making just limiting amounts are threonine
and tryptophan
It can be cooked just like rice, or quinoa, it can also be milled to flour and can be used just
like wheat flour, it can also be popped just like popcorn, so processing is very easy and
very adaptable, as for as gluten is concerned its 100% gluten-free and a very trusted
an alternative for wheat.(3)
Is it gluten-free?
Its 100% gluten-free, and at the same times it's very rich in vitamins and minerals, so its
very healthy choice in comparison to wheat
What is its Glycemic Index?
Glycemic index, is a marker for food that indicates that how much that food can raise
blood sugar levels, its very basic guidelines for diabetic patients, all foods are divided in
3-categories
-Low GI foods.................GI values less than 55
-Medium GI foods........ ..GI values between 55 and 69
-High GI foods......... GI values more than 70
just for an idea
Rice............. 78+-9
Potatos........ 78+-4
and
Sorghum GI value.. 77
Sorghum roti is high GI, but a few sorghum products have a lower GI, even less than -55 and
they are
coarse semolina upma
fine semolina upama
flakes poha
pasta
Semolina, also called Rava, is a product from the intermediate milling stage
some fermented products also have a very low GI and these are
idli..... . <50, while standard idli.. .69
plane dosa...,50, while standard plane dosa. ..66
Is sorghum OK for diabetics?
What studies indicate that sorghum diet may protect against hyperglycemia and oxidative
damage, and therefore it regards as friendly food for diabetics management, the reason
is told that sorghum is very rich in tannins, phytic acid, and other phenolic acids they all
slow-down the starch digestion by reducing the enzyme activity, and that makes it
diabetics friendly
Even fermented sorghum means, the diet based on fermented sorghum like idli or dosa is
not only friendly to diabetics but even reduces blood sugar levels
Is sorghum is healthier than rice?
Yes, it's very much healthier than rice, it has fat and protein along with fiber which makes it
very different than rice, in all aspects, it's better and healthier than rice.
Does sorghum contain cyanide?
A lot of people ask this question, nothing to worry about, there is no cyanide in seeds,
however, in some varieties, it is present only in leaves but not in seeds
Is sorghum good for kidneys?
No, it's just not good, it's rich in potassium and phosphorous and both are not kidney
friendly, so if you are in the risk zone for a kidney, then don't take it. and CKD patients
or kidney patients just avoid this.
Is sorghum good for weight loss?
It's packed with a lot of fibers, and that makes it a favorite choice for someone who
wants to lose some weight,
So, apart from gluten-free what else it can offer?
1, Anti-inflammatory effect
It's very rich in polyphenols, a kind of rare molecule that, contributes to this activity.
2, Anti-cancer activity
It contains a very rare molecule called 3-deoxyanthocyanidins and is reported
to kill cancer cells.
3, Weight loss
It has resistant starch, a type of starch that is difficult to digest, that creates
a feeling of fullness, without contributing to calories, and this, in turn, leads to
weight loss
What are negative factors, which are not in favor of sorghum?
Although it's very rare, few people reported an allergic reaction to this, so
it's important to watch full.
Where does it fare in the Plant Source Of Proteins?
First of all its affordable, easily available and lot number of people have already trusted
it, its more healthy than rice and already works very nicely as an alternative to wheat
we think without any doubt it can be best for the gluten-free arena and you are looking a
a possible switchover from wheat than its very ideal choice as a gluten-free diet.Even in
the cases of diabetics its very friendly and the fermented products, like idli, or dosa, can
provide a life-line for those who are having diabetics, so try to adopt it in your food and
better if you can adopt its fermented products in your daily food.
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