5 Most Extraordinary Health Benefits of Sorghum Flour.
Sorghum flour, sorghum is an ancient cereal grain that originated in parts of Africa and Australia more than 5,000 years ago. The sorghum plant, a member of the grass plant family called Panicoideae, still provides much needed nutrients and calories to impoverished populations living in these areas. In fact, it is considered the “fifth largest cereal crop grown in the world,” according to the Council of Whole Grains, and the third most important within the United States. Due to its versatility as a source of food, animal feed and bioavailable fuel, today sorghum grain is widely grown in the USA. UU. One of its growing commercial uses is in the gluten-free flour space, where both are included in the store-bought flour mixed or sold only as sorghum flour.
Why Sorghum Flour is a Great Addition to Recipes?
Sorghum is a 100 percent old grain that is milled in fine flour that can be used in various ways for cooking and baking. Although historically it has been relegated to the US. UU. To alternatives of grains and sandwich substitutes such as corn, quinoa or potatoes, the growing knowledge of gluten sensitivity and the tendency to gluten-free diet in recent years have brought sorghum flour to the spotlight. Sorghum flour, which is beige or white, considered “sweet,” with a soft texture and a mild flavor, is now a popular ingredient found in many health food stores and large supermarkets. Although it is still difficult to find 100% whole grain sorghum grains in most stores, most well-stocked stores now sell gluten-free flour blends, including sorghum flour, which are convenient, healthy and perfect for baking and others. Applications.
Nutritional Chart of Sorghum Flour:
Like other whole grains, sorghum (which has the scientific name Sorghum bicolor L. Moench) is impressive in terms of its nutrient content, adding a good dose of protein, iron, B vitamins and dietary fiber to recipes. Sorghum flour is also surprisingly high in antioxidants such as phenolic compounds and anthocyanins, which help reduce inflammation and reduce free radical damage.
1/4 Cup Sorghum Flour Has Approximately:
- 120 calories
- 1 gram of fat
- 25 grams of carbohydrates
- 3 grams of fiber
- 0 grams of sugar
- 4 grams of protein
- 110 milligrams phosphorus (10 percent DV)
- 68 milligrams of iron (8 percent DV)
- 1 milligrams of niacin (6 percent DV)
- 12 milligrams of thiamine (6 percent DV)
5 Benefits That Sorghum Flour Brings to Health:
1. Gluten Free and Without GMO:
- Sorghum is an excellent substitute for wheat flour, and sorghum flour is an excellent baking ingredient for anyone who cannot tolerate gluten.
- While gluten protein can cause digestive and health problems for many people, including bloating, diarrhea, constipation, fatigue, headaches and other symptoms, gluten-free sorghum flour tends to be easier to digest and tolerate.
- In addition to avoiding gluten, there is another important benefit of using sorghum flour over wheat flour and certain gluten-free mixtures: avoid genetically modified ingredients (GMO).
- Unlike corn and some wheat crops, sorghum grains are grown from traditional hybrid seeds that combine various types of sorghum grasses. This is a natural method that has been used for centuries and does not require biotechnology, so it is non-transgenic (non-transgenic food) that does not carry the same risks. Why is this an important point? Genetically modified foods are now related to worse allergies, learning problems, digestive problems and inflammation.
2. High in Fiber:
- One of the biggest benefits of eating whole grains is that they retain all of their dietary fiber, unlike refined grains that are processed to eliminate parts such as bran and germ.
- Sorghum doesn’t really have an inedible helmet like other grains, so even its outer layers are commonly eaten.
- This means that it supplies even more fiber, in addition to many other crucial nutrients, and has a lower glycemic index.
- Foods rich in fiber are important for digestive, hormonal and cardiovascular health. The high fiber content of sorghum flour also makes it “stick to the ribs” for longer than other refined flours or flour substitutes, so you experience a smaller “shock” after eating recipes made with sorghum.
3. Good Source of Antioxidants:
- There are several types of sorghum plants, some of which have a high antioxidant content that are linked to reduced risks of developing cancer, diabetes, heart disease and some neurological diseases.
- Antioxidants are found in anti-inflammatory foods and help eliminate free radicals that, when left unchecked, can cause inflammation, aging and various diseases.
- Sorghum is a rich source of several phytochemicals, including tannins, phenolic acids, anthocyanins, phytosterols and polycosanols, which means that sorghum and sorghum flour could offer health benefits similar to whole foods such as fruits.
- A 2004 study published in the Journal of Agricultural Food Chemistry found that anthocyanin antioxidants are present in black, brown and red sorghum grains.
- Antioxidant activity and pH stability were found in sorghum at levels three to four times higher than other whole grains. Black sorghum is especially considered a food with high antioxidant content and had the highest anthocyanin content in the study.
- Sorghum grains also have a natural waxy layer that surrounds the grain and contains protective plant compounds, such as the type called policosanol, whose research suggests that it has positive implications for heart health.
- Policosanols have shown potential cholesterol lowering in studies in humans, sometimes even comparable to statins. The policosanol present in sorghum flour makes it a potential food to reduce cholesterol.
- Other research shows great potential for the phenolic compounds found in sorghum to help with arterial health, fight diabetes and even prevent cancer. Located mainly in the bran fraction, the phenolics result in the plant having substantial antioxidant properties and non-enzymatic processes that help fight pathogenesis at the root of many diabetic complications and cell mutations.
4. Easy to Digest and Balance Blood Sugar:
- Because sorghum flour is low in the glycemic index, higher in starch, fiber and protein, it takes longer than other similar products of refined grain to digest. This slows the rate at which glucose (sugar) is released into the bloodstream, which is particularly useful for anyone with blood sugar problems such as diabetes.
- Sorghum also helps you fill up and prevents spikes and drops in blood sugar levels that can lead to moodiness, fatigue, cravings and overeating.
- Surprisingly, it has been shown that certain sorghum varieties that have a high phenolic content and a high level of antioxidants inhibit protein glycation, suggesting that they can affect critical biological processes that are important in diabetes and insulin resistance.
- A study by the Department of Pharmaceutical and Biomedical Sciences at the University of Georgia suggests a nutraceutical basis for human consumption of sorghum as a natural way to reduce the incidence of diabetes through better control over glycation and other risk factors of diabetes
5. Combat Inflammation, Cancer and Heart Disease:
- Eating a diet based on whole foods with a high content of available phytochemicals is closely related to better protection against common diseases related to nutrition, such as cancer, cardiovascular disease and obesity.
- Therefore, it is not surprising that epidemiological evidence suggests that sorghum consumption reduces the risk of certain types of cancer in humans compared to other cereals.
- The high concentration of anti-inflammatory phytochemical antioxidants in sorghum are partly responsible, as is the high content of plant-based fiber and protein, all of which make it a potential natural cancer remedy.
- Sorghum contains widely reported tannins to reduce caloric availability and can help fight obesity, weight gain and metabolic complications.
- Sorghum phytochemicals also help promote cardiovascular health, which is critical considering that cardiovascular diseases are currently the leading cause of death in the US. UU. And the “developed world” in general.
History of Sorghum and Sorghum Flour:
Sorghum, also sometimes referred to in studies as bicolor sorghum (the plant species), has been an important source of food for centuries. The plant is considered durable, yields large quantities when harvested and resists heat well, making it a valuable crop in times of drought. This is one of the reasons why grains such as sorghum have been basic for poor and rural people for thousands of years, especially those living in tropical regions such as Africa, Central America and South Asia. The oldest known record of sorghum comes from an archaeological excavation site at Nabta Playa, near the border between Egypt and Sudan, dating from around 8,000 BC. After originating in Africa, sorghum grains spread throughout the Middle East and Asia through ancient trade routes. Travelers brought dried sorghum grains to parts of the Arabian Peninsula, India and China along the Silk Road. Many years later, the first known record of sorghum in the United States comes from Ben Franklin in 1757, who wrote about how grains could be used to make brooms. Sorghum has many names throughout the world: milo in parts of India, Guinea in West Africa, Kafir corn in South Africa, Duramadre in Sudan, Mtama in East Africa, Jowar in other areas of India and Kaoliang in China. Historically, in addition to being grown to produce edible sorghum grains or flour, the grain has also been used to make sorghum syrup (also called “sorghum molasses”), animal feed, certain alcoholic beverages and even low-energy biofuels.
Around the world, some of the ways in which sorghum is commonly consumed are fermented and unleavened flatbreads called jowar roti in India, porridge for breakfast or couscous served with dinner in Africa and flour to thicken stews in parts of the Pacific Islands Sorghum is also used to make various fermented and unfermented beverages or simply as a fresh vegetable in some parts of the world. In addition to its culinary uses for human consumption, sorghum is also considered an important feed for livestock in the US. UU., Not to mention that it has promising ecological uses to provide sustainable and natural energy. In recent years, the use of sorghum in the ethanol market has grown rapidly; with estimates showing that today about 30 percent of domestic sorghum is now destined for ethanol production.
How to Use Sorghum Flour?
Look for 100 percent sorghum flour that has not been bleached, enriched or refined. Ground sorghum flour can be used like other gluten-free grains to make homemade baked goods such as bread, muffins, pancakes and even beer. In the United States, it is increasingly common to find sorghum flour in gluten-free baked goods purchased at the store or commercially sold, but making your own is always the best option.
“This allows you to reduce the preservatives, sugar and artificial thickeners that are commonly used in packaged products”.
When making recipes that require wheat flour (such as when baking cakes, cookies, breads, and muffins), unbleached sorghum can be added or replaced by common flour or gluten-free flour blends. In addition to providing nutrients and more fiber, an additional benefit is that unlike some gluten-free flours (such as rice flour or cornmeal, for example), which can sometimes be crumbly, dry or gritty, sorghum flour usually It has a softer texture and a very soft taste. It is easy to incorporate some into sweet recipes or use a small amount to thicken stews, sauces and other tasty recipes. Most experts recommend adding 15 to 30 percent sorghum flour to their recipes to replace other flours (such as wheat flour). Using 100 percent sorghum is usually not the best idea because it will not increase as well as lighter flours. It works best when combined with another gluten-free flour such as rice or potato starch. You are likely to get the best results if you start with recipes that use relatively small amounts of flour in general, such as brownies or pancakes, for example, instead of muffins or bread.
Keep in mind that without gluten to “join” the ingredients and add to the texture of the recipes, it is a good idea to incorporate a binder such as xanthan gum or corn starch to add “stretch”. You can add 1/2 teaspoon of xanthan gum per cup of sorghum flour for cookies and cakes, and one teaspoon per cup for breads. Adding a little more oil or fat (such as coconut oil or grass-fed butter) and additional eggs to recipes prepared with sorghum mixtures can improve moisture content and texture. Another trick is to use apple cider vinegar, which can also improve the volume of dough made with gluten-free blends.
Sorghum Flour Recipes:
Sure, you can make gluten-free brownies using sorghum flour, but why not keep things interesting and try to make some traditional recipes that come from all over the world? Be inspired by places like Africa and the Middle East where salty bread, breakfast “pudding”, couscous and tortillas are prepared with sorghum flour.
Here are several ways to start using sorghum flour at home:
Gluten Free Pancakes:
Total time: 15 minutes
- 1 cup gluten-free flour (use sorghum flour 15 to 30 percent)
- 2 eggs
- 1/4 cup coconut milk
- 1 tablespoon of vanilla whey protein powder (optional)
- 1/2 cup berries or applesauce
- 1/2 teaspoon cinnamon
- Stevia to taste
- 2 tablespoons coconut oil
- Maple syrup
The Way to do:
- Mix all the ingredients (except coconut oil, syrup).
- Heat coconut oil or butter in a pan over medium heat. Place the mixture in the pan and cook until bubbles form through the mixture (approximately 3-4 minutes).
- Flip the pancakes and cook another 3-4 minutes.
- Sprinkle lightly with grade B maple syrup and serve.
- Gluten-free banana bread recipe
- Gluten-free blueberry muffin recipe
- Gluten-free lemon and ginger Scone recipe
- While sorghum is definitely a big step forward from eating refined grain products, keep in mind that grains of all kinds are not the best for everyone.
- For many people, eating grains (and beans, legumes, nuts and seeds too) is problematic when it comes to digestion and can contribute to the inflammation that causes diseases.
- One reason is that all grains naturally contain “anti nutrients” that prevent some of the grain’s minerals and vitamins from being properly absorbed and used.
- One way to overcome this challenge partially is to sprout grains. An important benefit of germination is that it releases beneficial digestive enzymes, which make all kinds of grains, seeds, beans and nuts easier in the digestive system.
- This also helps increase beneficial flora levels in the intestine so that you experience less autoimmune reactions when you eat these foods.
- Even after sprouting sorghum or other grains, it is best to have them in small quantities and vary your diet. Obtain your nutrients, carbohydrates, fiber and proteins from a variety of sources such as vegetables (including starchy vegetables), fruits, grass-fed animal products, probiotic foods and raw dairy products.