It also contains some important vitamins you can see below: Vitamin B-9 (25 mg), Vitamin K (6.4 Âµg) or Vitamin B-3 (4.49 mg). Keep in mind that without gluten to “bind” together ingredients and add to the texture of recipes, it’s a good idea to incorporate a binder such as xanthan gum or cornstarch to add “stretch.” You can add 1/2 teaspoon xanthan gum per cup of sorghum flour for cookies and cakes, and one teaspoon per cup for breads. The sorghum plant, a member of the grass plant family called Panicoideae, still provides nutrients and much-needed calories to impoverished populations living in these areas. (4) Policosanols have shown cholesterol-lowering potential in human studies, sometimes even comparable to that of statins! This article is based on scientific evidence, written by experts and fact checked by our trained editorial staff. Like other whole grains, sorghum (which has the scientific name Sorghum bicolor L. Moench) is impressive when it comes to its nutrient content, adding a good dose of protein, iron, B vitamins and dietary fiber to recipes. One of the biggest benefits of eating whole grains is that they retain all of their dietary fiber, unlike refined grains that are processed to remove parts like their bran and germ. With strict editorial sourcing guidelines, we only link to academic research institutions, reputable media sites and, when research is available, medically peer-reviewed studies. Ground sorghum flour can be used just like other gluten-free grains to make homemade baked goods like bread, muffins, pancakes and even beer! Flip the pancakes and cook another 3–4 minutes. This is a bar chart of vitamins by the percent daily value. Like other whole grains, sorghum (which has the scientific name Sorghum bicolor L. Moench) is impressive when it comes to its nutrient content, adding a good dose of protein, iron, B vitamins and dietary fiber to recipes. 30 Gluten-Free Recipes Unlike corn and some wheat crops, sorghum grains are grown from traditional hybrid seeds that combine several types of sorghum grasses. Why is this an important point? Sorghum is a rich source of various phytochemicals, including tannins, phenolic acids, anthocyanins, phytosterols and policosanols — which means sorghum and sorghum flour might offer similar health benefits as eating whole foods such as fruits. is the percent daily value you should aim to eat each day. Look for 100 percent sorghum flour that hasn’t been bleached, enriched or refined. (, Why Sorghum Flour Makes a Great Addition to Recipes. 100 grams of Sorghum flour contain 359 calories, the 18% of your total daily needs. Get your nutrients, carbohydrates, fiber and protein from a variety of sources like vegetables (including starchy veggies), fruits, grass-fed animal products, probiotic foods and raw dairy products. ), How to Cook Turkey Breast (Plus Benefits, Nutrition & Side Effects), Fenugreek Seeds for Digestion, Metabolic Syndrome & More, 1 cup gluten-free flour (use 15 percent to 30 percent sorghum flour). Our commitment is to provide high quality data and easy to use tools. In the United States, it’s becoming more common to find sorghum flour in store-bought or commercially sold gluten-free baked goods, but making your own is always the best option. It’s easy to incorporate some into sweet recipes or to use a small amount to thicken stews, sauces and other savory recipes. In recent years, sorghum’s use in the ethanol market has grown rapidly, with estimates showing that today about 30 percent of domestic sorghum is now going to ethanol production. This Dr. Axe content is medically reviewed or fact checked to ensure factually accurate information. Our team aims to be not only thorough with its research, but also objective and unbiased. This lets you cut back on preservatives, sugar and any artificial thickening agents that are commonly used in packaged products. Sorghum is also used to make both various fermented and unfermented beverages or simply consumed as a fresh vegetable in some areas of the world. The AHA (American Heart Association) recommends limiting your daily saturated fat intake to less than 130 milligrams. in India, porridge eaten for breakfast or couscous served with dinner in Africa, and a flour used to thicken stews in parts of the Pacific Islands. are clickable links to medically peer-reviewed studies. The plant is considered durable, yields high amounts when harvested and stands up to heat well, making it a valuable crop in times of droughts. 100 grams of Sorghum flour contain 359 calories, the 18% of your total daily needs. Eating a whole foods-based diet that is high in available phytochemicals is consistenly linked to better protection from common nutrition-related diseases including cancer, cardiovascular disease and obesity. *The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. You’ll likely get the best results if you start with recipes that use relatively small amounts of flour in general, like brownies or pancakes, for example, rather than muffins or bread. Another trick is to use apple cider vinegar, which can also improve the volume of doughs made with gluten-free blends. NUTRIENT BALANCE INDICATOR™ This symbol offers a visual representation of a food's nutritional strengths and weaknesses, with each spoke representing a different nutrient. Minerals are essential nutrients that are needed in small amounts to keep you healthy. are clickable links to these studies. Black sorghum is especially considered a high-antioxidant food and had the highest anthocyanin content of all in the study.
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