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Sorghum is an incredibly versatile grain, much like rice or quinoa, but it offers even more possibilities. Available in various forms such as pearled and whole grain, syrup, wheat, flour, and flakes, sorghum is an ingredient that invites creativity in the kitchen.
Whether you boil it, pop it, or cook it, sorghum can add a fresh twist to your favorite dishes. It’s perfect for breakfast, lunch, or snacks that everyone will enjoy.
In this article, we will focus on sorghum in the form of syrup. What health benefits does sorghum syrup offer? Let’s explore the answers below.
1. Rich in Vitamins and Minerals
A single tablespoon of sorghum syrup contains approximately 61 calories, primarily from 15.73 grams of simple sugars like fructose, sucrose, and glucose. Although it lacks dietary fiber, it does provide small amounts of essential vitamins and minerals such as thiamin, copper, iron, pantothenic acid, phosphorus, zinc, selenium, calcium, and riboflavin.
2. A Healthy Cooking Ingredient
Sorghum syrup is a natural product, free from synthetic additives, unlike refined sugar. It boasts a unique flavor that enhances cooking. Like molasses, it is a good source of minerals such as magnesium, manganese, potassium, calcium, and zinc, and it also contains B vitamins.
3. Source of Manganese
Each tablespoon of sorghum syrup offers 0.321 milligrams of manganese, which provides 14% of the recommended daily intake for men and nearly 18% for women. Manganese is crucial for energy metabolism, connective tissue formation, and calcium absorption regulation. It also activates superoxide dismutase, an enzyme that helps protect cells from DNA damage and tissue injury.
A diet lacking in manganese-rich foods like sorghum syrup may increase the risk of diabetes, osteoporosis, or arthritis.
4. Supports Digestive Health
Sorghum is a rich source of dietary fiber. A cup of sorghum grains contains almost 13 grams of fiber, which helps maintain smooth digestion, preventing issues like cramping, bloating, constipation, stomach pain, excessive gas, and diarrhea. Adequate fiber intake can also help reduce bad cholesterol (LDL), thereby improving heart health and reducing the risk of conditions such as atherosclerosis, heart attacks, and strokes.
5. Contains Vitamin B-6
Adults aged 19 to 50 need 1.3 milligrams of vitamin B-6 daily, and a tablespoon of sorghum syrup provides about 11% of that requirement. Also known as pyridoxine, vitamin B-6 is essential for the synthesis of red and white blood cells, neurotransmitters, and hormones like norepinephrine, melatonin, and serotonin. It aids in the metabolism of carbohydrates, fats, and proteins and may help lower the risk of heart disease by regulating blood levels of the amino acid homocysteine.
Adequate vitamin B-6 intake may help prevent heart disease, age-related macular degeneration, depression, and rheumatoid arthritis.
6. A Gluten-Free Grain Option
For those with celiac disease, a severe gluten intolerance primarily found in wheat-based products, sorghum provides a safe, gluten-free alternative. Research highlighted in the journal Clinical Nutrition shows that grains like sorghum can be safely consumed by individuals with this condition, offering them meal options without adverse effects like inflammation, nausea, and gastrointestinal damage.
7. Contains Magnesium
Sorghum syrup contains 21 milligrams of magnesium per tablespoon, contributing to 6.7% of the daily intake for women aged 19 to 30 and 5.2% for men of the same age group. Adults aged 31 and older require slightly more magnesium daily. Magnesium plays a vital role in bone development and maintenance, muscle contraction, and electrical impulse transmission between neurons. A diet rich in magnesium may help lower the risk of osteoporosis, heart disease, and high blood pressure.
These are the health benefits of sorghum syrup. While exploring these benefits, consider also looking into the advantages of sorghum leaves and malted sorghum for a well-rounded understanding of this versatile grain.
