Sorghum is a newly popular grain that dietitians swear by

It’s no secret that legumes An important part of a healthy, balanced diet. From quinoa As for brown rice, the grain is definitely having a moment in the spotlight, thanks to its nutritional profile and versatility.

But while there are some options that are becoming mainstream in popularity, there are others that deserve their time to shine on our dinner plates, too. Among the sea of ​​grain options out there, sorghum is a newer grain in many of our kitchens, yet it has been used in some African and Asian dishes for years. It is definitely a pill that should be on your radar.

Sorghum is a grain that is round in shape and firm to the touch, even when cooked. It can be enjoyed boiled, stewed, and even popped (yes, just like popcorn).

Here are some of the ways sorghum is a grain worth knowing and loving.

Sorghum is nutritious

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Eating a diet rich in whole grains is a surefire way to include it the basicand antioxidants and other nutrients in your diet. And if you’re trying to eat more whole grains, sorghum could be exactly what the doctor ordered.

When researching the nutritional value of sorghum, it is easy to see how nutritious this grain is. Whole grain sorghum is an excellent source of 12 essential nutrientsIncluding iron and magnesium.

A serving of cooked sorghum provides more than twice the amount of protein in a serving of quinoa, and a 1/2-cup serving of cooked whole sorghum has twice the iron of a 3-ounce sirloin steak. This grain is also an excellent source of zinc, which is a nutrient that may support it immune health.

Eating sorghum may support heart health

Where My heart disease Is the No. 1 killer of Americans, it’s no wonder why people focus on taking steps to support this aspect of their health. One way to do this is to manage chronic inflammation, eg chronic inflammation Very common among those with this heart health condition. It looks like sorghum It has anti-inflammatory benefitswhich can help combat this effect, and may therefore support your heart health.

Sorghum also contains nutrients that are emphasized in The DASH Dietincluding magnesium, potassium and calcium, which may also support heart health.

Related: The Best Whole Grains for Lowering Your Risk of Disease, Nutrition Experts Say

It may also support digestive health

It is clear that fiber plays a major role in the health of the digestive system. Whole grain sorghum is a naturally gluten-free grain, and a half cup of this grain provides more of 6 grams of fiberwhich is approximately 25% of the recommended daily fiber intake.

But not only is sorghum a source of fiber, it also provides a variety of fiber, from soluble to insoluble, and even prebiotic fiber to help “feed” the live probiotics in your gut. In fact, recent studies have demonstrated the potential prebiotic activity of whole sorghum in the form of Polyphenols found in the bran of sorghum grain.

Sorghum is naturally gluten-free

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Gastrointestinal disorders are The most common autoimmune disease in the United States. Of the many things people do to control this disease, avoiding gluten is one of them. And unlike eating traditional bread or pasta, eating sorghum is safe for those who avoid gluten in their diets.

According to the results of a study evaluating people with celiac disease, those participants who consumed food products derived from sorghum for five days felt It did not result in any symptoms of intoleranceThe level of transglutaminase antibodies was not modified at the end of the five-day period, confirming that this grain is safe for gluten-free diets.

Related: New Study Says: “One of the Main Effects of Eating Whole Grains”

Sorghum is a whole grain worth trying

Sorghum is an unfamiliar hero of the grain world, and including it in your dishes can add a serious boost of nutty flavor and nutrition in a simple way. From adding it to soups, to enjoying it in tacos, to using it as a simple side dish for grains, sorghum offers a lot in terms of nutrition, flavor, and versatility. So, try something new and enjoy the unique texture and flavor that sorghum has to offer.

Lauren Manker MS, RDN, LD, CLEC

Lauren Manaker is a registered dietitian, book author, and award-winning recipe developer who has been in business for nearly 20 years. Read more about Lauren

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