Sorghum: Ancient Gluten-Free Grain Rich in Fiber, Polyphenols & Slow Carbs

Sorghum (*Sorghum bicolor*) is a **drought-hardy cereal** native to Africa, now grown worldwide for food, animal feed and syrup. Culinary forms: whole grain (pearled or unpearled), flour, popped grain, flakes and sweet sorghum syrup.

| | Amount | %DV | |---|---|---| | Calories | 216 kcal | — | | **Carbohydrate** | 48 g | 17 % | |  – Fiber | 12 g | 43 % | | **Protein** | 11 g | 22 % | | Fat | 2 g | 3 % | | **Iron** | 2.1 mg | 12 % | | **Magnesium** | 143 mg | 34 % | | **B1 (Thiamin)** | 0.18 mg | 15 % | | **B6** | 0.28 mg | 16 % | Rich in **polyphenols (tannins, anthocyanins)** in darker varieties.

- **High fiber** (β-glucan-like soluble + insoluble) supports gut health & satiety. - **Resistant starch & complex carbs** lead to steadier post-meal glucose. - **Polyphenol antioxidants** (especially in burgundy/black sorghum) may help combat oxidative stress. - Naturally **gluten-free** whole-grain option for celiac and wheat-avoidant diets.

- Some whole (unpearled) grains contain **tannins** which can reduce iron absorption—pair with vitamin C foods. - Certain varieties are **hard & slow to cook** (plan 45–55 min simmer unless pre-soaked). - Sorghum flour lacks gluten network; breads need binding (psyllium, xanthan, egg or blended flours).

- **Cook like rice:** 1 cup grain : 3 cups water, simmer till chewy. - **Pop it** like tiny popcorn in a dry hot pan for crunchy snack. - Grind into **flour for gluten-free flatbreads, pancakes or cookies** (blend with starch for tenderness). - Use **sorghum syrup** as a robust, mineral-tinted sweetener in BBQ sauces or granola. - Toss cooked grains into salads, chilis, Buddha bowls.

Whole dry grain: airtight jar **up to 1 year** cool & dark. Flour: refrigerate after opening (natural oils) and use within **3–4 months**. Cooked sorghum: refrigerate 5 days or freeze portions 3 months.

Sorghum’s **drought tolerance & low input needs** make it climate-smart, using less water than maize or rice. Growing sorghum can diversify rotations, improve soil organic matter and reduce irrigation pressure.

✔︎ Fiber & polyphenol-rich gluten-free grain ✔︎ Moderate protein & minerals (Mg, Fe) ✖︎ Needs vitamin C pairing for optimal iron absorption; allow longer cook time.