New Superfood: The Nutrient-Packed Grain Ready to Transform Your Diet

While many are familiar with grains like quinoa, barley, and farro, sorghum remains relatively unknown to most Americans. This versatile grain, with its delightful nutty flavor, is gaining attention as a superfood rich in protein and antioxidants.

Sorghum can be cooked similarly to quinoa or rice and even comes in a flour form that is naturally gluten-free, making it a great option for baking. Additionally, it can be popped like popcorn, offering a fun and nutritious snack alternative.

Nutritionists and dietitians are increasingly highlighting sorghum’s impressive health benefits. Erin Barrett, PhD, director of product innovation and scientific affairs at Shaklee, emphasizes sorghum’s fiber content. “A single cup of cooked whole grain sorghum provides about 12 grams of soluble and insoluble fiber,” she explains. Soluble fiber acts as a prebiotic, promoting gut health, while insoluble fiber aids in regular digestion.

Barrett also highlights sorghum’s role in heart health. “Soluble fiber binds to cholesterol in the digestive system and reduces its absorption into the bloodstream, which helps lower LDL (‘bad’) cholesterol,” she says. This can support overall cardiovascular health.

For those seeking plant-based protein, sorghum is a powerhouse. “A cup of cooked sorghum contains 22 grams of protein,” Barrett notes, comparing it to lentils and tofu. Protein is essential for muscle maintenance and helps with satiety, potentially preventing overeating.

Sorghum is also rich in antioxidants, rivaling well-known sources like berries. Barrett points out, “Sorghum has higher levels of antioxidants than blueberries, strawberries, and plums.” Antioxidants help neutralize free radicals, reducing the risk of chronic conditions.

Nichole Dandrea-Russert, MS, RDN, founder of purelyplanted.com, adds that sorghum contains polyphenols, which are linked to a reduced risk of lifestyle-related diseases. She also notes that red and black varieties of sorghum boast higher antioxidant levels due to their phytochemical content.

One of sorghum’s standout benefits is its ability to regulate blood sugar levels. Dandrea-Russert cites a 2021 systematic review that found sorghum associated with improved blood sugar regulation and weight management. Barrett explains, “Sorghum’s high fiber content slows carbohydrate digestion and absorption.”

For those with gluten intolerance, sorghum offers a safe and nutritious option. Its complex carbohydrates are digested more slowly, providing sustained energy. Barrett says, “Sorghum’s complex carbs are digested more slowly than refined grains.”

Incorporating sorghum into your diet is simple. Lanier Dabruzzi, MS, RD, LD, recommends using it in pilafs, salads, and grain bowls. “Bonus: Sorghum freezes and reheats without losing the great taste, moisture, and texture,” she notes.

Dandrea-Russert suggests using sorghum flour as a 1:1 substitute for wheat flour in baking. It works well in waffles, muffins, and even thickening sauces. Sorghum syrup is another option, adding natural sweetness to oatmeal and yogurt.

For a snack, popped sorghum is a delightful alternative to popcorn. “Tiny but mighty, popped sorghum has all of the nutrient benefits of its unpopped whole grain counterpart,” Dabruzzi explains. It’s a perfect addition to trail mixes or granola bars without the worry of it getting stuck in your teeth.

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