Sorghum: Why add this gluten-free super grain to your diet & best way to do it?

No, Sorghum is not a new brand of gum but a type of grain that has been around for centuries. It has a neutral to mildly sweet flavour and is sold as both grains and flour. Sorghum in Hindi is also known as Jowar. It packs a massive punch of benefits that can keep you in the pink of health.

Sonia Narang, a well-known dietician and wellness expert based in Mansarover, Delhi says, “Sorghum is a boon for people who suffer from gluten allergy as it is completely gluten-free and rich in essential vitamins such as thiamine, riboflavin, niacin and many more. The best part is that Sorghum is very easy to add to the diet.” Here is why you should add Sorghum or Jowar to your diet and the best way to do it!

Ninety-six grams of uncooked Sorghum gives 69 grams of carbohydrates, 3 grams of fat and 10 grams of protein. It also contains a decent amount of zinc, potassium, phosphorus, magnesium, iron, copper and a spectrum of B vitamins. You might want to replace your bowl of cornflakes in the morning with cooked sorghum for a power-packed breakfast that will fill you with the energy you need.

Many people are not able to have certain foods because they are allergic to gluten. Sonia says, “Gluten gives a stretchy quality to the food and does not suit everyone. People with celiac disease or gluten sensitivity should avoid it. Sorghum is a great option for them as the flour can be used to make a variety of gluten-free baked products that they can enjoy.”

Sorghum grains are rich in protein which helps the body build and repair muscles. Therefore, a bowl of boiled sorghum can be a great dish to fill you up on strength after your morning exercise routine. With the combination of B vitamins, it provides the body with everything that it needs to burn the food and deliver energy.

Fibre is found in abundance in sorghum grains, thus keeping the digestive system in check. It ensures that the food passes smoothly throughout the digestive tract and reduce the chances of constipation. It also keeps you full for longer and prevents you from making unhealthy dietary choices. It brings down cholesterol levels in the body and protects the arteries from damage.

Sorghum contains lots of iron, which proactively produces red blood cells in the body and can be a great supplement if you are suffering from anaemia. Combined with phosphorus, sorghum grains play a significant role in regulating blood pressure levels in the body and keeping the heart healthy.

Sonia explains, “If you are using sorghum grains, it can be consumed just like rice. You have to boil it until cooked through in three times water before draining and adding it in your salad, stews or soups. If you are using sorghum flour, you can simply make any recipe by replacing plain flour with sorghum flour”.

The surprises with sorghum don’t seem to end! It can be popped like popcorn by simply putting ¼ cup into a brown paper bag, folding the top down to close and microwaving on high for 2 to 3 minutes. The cooking duration will depend on your microwave. If you don’t have a microwave, you can use a preheated pan and pop sorghum grains with the lid covered. Remove when the popping slows down completely. Sprinkle some salt and dig in!