Sorghum grains and its health benefits

Sorghum grains and its health benefits



Sorghum is the broad term for an entire genus of grasses that are native to tropical and subtropical regions around the world.There are more than 30 different species of sorghum ,only one is harvested for human consumption,while the others are primarily used as a fodder for animals.

Nutrients Facts:

It contains vitamins like niacin,riboflavin,thiamine,as well as high levels of magnesium,iron,copper,calcium,potassium etc.

Nutrients Values

Water 12.4
Energy 329
Protein 10.62
Total Lipid 3.46
Carbohydrates 72.09
Fiber 6.7
Sugars 2.53
Calcium 13
Iron 3.36
Magnesium 165
Phosphorus 289
Potassium 363
Sodium 2
Zinc 1.67
Vitamin C 0
Thiamine 0.33
Riboflavin 0.1
Vitamin B-6 0.44

Niacin 3.69
Vitamin B-12 0
Vitamin D 0
Fatty acids 1.13
Cholesterol 0

Health benefits:

Improves digestion:

Also it contains dietary fiber it helps in preventing cramping,food moving slowly through digestive tract,bloating,constipation,stomach aces,excess gas etc.

Manages diabetes:

However, tannin rich bran of sorghum has enzymes that inhibit the absorption of starch by the body,which helps to regulate insulin and glucose levels in the body.

Improves bone health:

Magnesium is found in high quantities in it which means that your calcium level will be properly maintained as magnesium increases calcium absorption in the body.These two minerals are also integral to the development of bone tissue and speed up the healing of damaged or aging bone.

Side effects of sorghum:

As it is a grass there is the possibility of some people being allergic to it,but the cases are very rare.Eat its grains in moderate quantity and enjoy all the wonderful health benefits.

Fun facts of sorghum:

Firstly, the Kansas is the largest grain sorghum producing state in the US.
Secondly, it is gluten free.
Thirdly, one third of the US, uses its grain for livestock feed.
And lastly, Sorghum can be used as a high quality aquatic feed.

How to buy and store sorghum?

Similarly like all whole grains, sorghum, should be stored in a cool ,dark place preferably in the container with a tight fitting lid,like a jar.The whole kernel can be kept for several years in a cool dark place in tight fitting containers.

South Indian Dish:

Sorghum porridge:


  1. 1 cup sorghum gains
  2. mixed vegetables
  3. 4-5 curry leaves
  4. 2 tbsp mustard seeds
  5. salt, to taste
  6. 1 tbsp turmeric
  7. 2 tbsp lemon juice
  8. 1 dried red chillies
  9. 2 tbsp refined oil
  10. 1 cup water


  • However, soak the sorghum grains in to the water for about 30 minutes.
  • Take a pan and pour 3 cups of water with salt to it. and add the soaked sorghum grains to this hot pan.
  • On another stove heat kadhai and add refined oil to it. once the oil is heated add the curry leaves, red chillies, onion, green chillies and saute it thoroughly.
  • When the saute is done now add the available vegetables and keep it for 5 minutes until the vegetables become soft.
  • Add the soaked sorghum grains or jowar with salt and turmeric and lemon juice.
  • Wait for 1-2 minutes.
  • Garnish the dish with coriander.

North Indian Dish:

Cucumber Sorghum Salad:


1.5 to 6 peppers
2.1 tbsp olive oil
3.1 clove garlic
4.1 medium cucumber
5.1 cup cooked sorghum
6.3 tbsp roasted almond powder
7.3 tbsp chopped fresh basil
8.2 tbsp olive oil
9.1 tbsp lemon juice
10.Pinch of salt.


1.Heat the oil in a pan and add the pepper.Cook until the peppers are tender and add the garlic into the pan.Cook for another couple of minutes until the garlic is golden.
2.Slice the cucumber and place in a bowl along with the sorghum and cooked peppers.
3.Add the chopped herbs and measure in the olive oil,lemon juice and salt.,
4.Toss to combine and add the salt.

Leave a Reply

Your email address will not be published. Required fields are marked *