Page 11 - Today's Dietitian (March 2020)

expensive than bulgur or brown rice but prevent colon cancer cells from multi- “Gluten-free grains like sorghum are
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less expensive than buckwheat. Around plying. A study in rats found that the tricky to use in breads in terms of tex-
the world, sorghum is used to make a resistant starch in sorghum helped pre- ture and rise, so sorghum is more likely
variety of foods, including flat bread, vent weight gain by affecting levels of the to be used as an intact grain (like rice
couscous, and porridge. In the US South, hormones leptin and adiponectin, which and quinoa) or incorporated into cere-
sorghum syrup is sometimes used on have been shown to affect appetite and als and snack products.”
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pancakes and biscuits. weight. In Africa and Asia, sorghum- Sorghum also is sold as a puffed or
based food products have been found to flaked cereal, and clients can even pop
The Research effectively treat malnutrition and micro- the kernels like popcorn.
Studies on sorghum’s health benefits nutrient deficiencies. 13-15
are limited. However, Linsenmeyer says Bottom Line
whole-grain sorghum is being investigated Cooking With Sorghum While more research is needed—espe-
for its possible beneficial role in CVD, cer- Sorghum requires a longer cooking cially clinical trials to test sorghum’s
tain cancers, diabetes, and obesity, and time than most other grains. According health effects in humans—preliminary
preliminary animal and laboratory stud- to the Oldways Whole Grains Council, findings from animal and laboratory
ies suggest several health benefits. whole-grain sorghum can be soaked studies suggest the compounds found in
The starches and sugars in sorghum overnight, like dried beans, or simply sorghum benefit health. But one thing is
are released more slowly than in other rinsed and cooked. Mix one cup of certain: Sorghum is gluten-free, offering
cereals, possibly offering a healthful car- whole-grain sorghum with three a possibly overlooked nutritious option
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bohydrate for people with diabetes. In cups of water and simmer for 50 to 60 for people with celiac disease and non-
addition, a laboratory study found that minutes, or until the kernels are tender. celiac gluten sensitivity. n
some sorghum varieties that are high in It can be used like quinoa or rice as a
phenolic compounds have the ability to side dish, or in salads or soups. Densie Webb, PhD, RD, is a freelance writer,
significantly inhibit protein glycation, a Sorghum flour can be used in breads, editor, and industry consultant based in
biological process involved in diabetes rolls, cakes, cookies, and sauces. The Austin, Texas.
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and insulin resistance. Whole Grains Council recommends
As far as cancer prevention, com- substituting 10% to 20% sorghum flour
pounds in sorghum, present in the great- for whole wheat flour in a recipe to start For references, view this article on our
est amounts in its darker-color versions, and adjusting the percentage through website at www.TodaysDietitian.com.
have the ability in the laboratory to trial and error. But, Sluyter says,

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