Is Sorghum the Next Quinoa? Meet the Superfood You've Never Heard Of

1. Sorghum is packed with protein and fiber.

Based on its nutritional profile, sorghum may very well be the superfood you've been missing. As seen in the chart above provided by The United Sorghum Checkoff Program, sorghum blows quinoa out of the water in almost every major category.

Erin Barrett, PhD, director of product innovation and scientific affairs at Shaklee, notes that a single cup of cooked whole grain sorghum provides about 12 grams of soluble and insoluble fiber, both important for gut health.

"The soluble fiber in sorghum acts as a prebiotic, feeding the beneficial bacteria in your gut, which helps maintain a healthy balance in your microbiome," she explains. "Insoluble fiber adds bulk to stool and helps move it through the digestive tract, supporting regularity."

Fiber also plays a role in heart health, she shares: "Soluble fiber binds to cholesterol in the digestive system and reduces its absorption into the bloodstream, which helps lower LDL ('bad') cholesterol. This supports overall cardiovascular health."

Barrett adds that if you're looking for a source of plant-based protein, a cup of cooked sorghum contains 22 grams. To put this in perspective, a cup of lentils contains 18 grams of protein, while a cup of tofu has roughly 20 grams.

"Protein helps keep you feeling full for longer by promoting feelings of satiety, which can help prevent overeating," Barrett says. "Additionally, protein is essential for muscle maintenance, repair, and growth, which supports healthy body composition."

RELATED: 7 Warning Signs You're Not Eating Enough Protein, According to Doctors.

2. Sorghum is also loaded with essential nutrients.

As you can also see in the previous chart, sorghum is loaded with other essential nutrients.

Barrett highlights the following:

• B vitamins help convert the food we eat into usable energy for the body. They also support healthy brain function.
• Magnesium is vital for muscle function, nerve health, and bone strength.
• Iron is essential for transporting oxygen in the blood, while potassium helps regulate fluid balance and muscle function.

3. Sorghum is an antioxidant powerhouse.

You may immediately think of foods like berries and leafy greens when it comes to antioxidants, but sorghum is right up there with these other superfoods.

In fact, Barrett says sorghum has higher levels of antioxidants than blueberries, strawberries, and plums.

"Antioxidants, such as tannins, anthocyanins, and phytosterols, work by neutralizing free radicals in the body," she explains. "Free radicals are unstable molecules that can damage cells and contribute to chronic conditions."

Sorghum is especially high in a type of antioxidant called polyphenols, which "have been linked to a reduced risk of chronic lifestyle-related conditions such as cardiovascular disease, diabetes, and other inflammation-driven illnesses," points out plant-based dietitian and recipe developer Nichole Dandrea-Russert, MS, RDN, founder of purelyplanted.com.

Moreover, sorghum contains the amino acid tryptophan, "which research has shown may be an effective approach to decrease anxiety and increase positive mood in healthy individuals," notes the United Sorghum Checkoff Program.

Compared to white and yellow sorghum, the red and black varieties have "significantly higher antioxidant levels due to their rich phytochemical content," Dandrea-Russert adds.

RELATED: Tomatoes Are the Healthiest Fruit in the World, CDC Says—Here's Why.

4. Sorghum is shown to regulate blood sugar.

Dandrea-Russert says one of sorghum's greatest benefits is its proven ability to regulate blood sugar levels.

"In a 2021 systematic review analyzing 16 intervention studies, sorghum was associated with beneficial outcomes for blood sugar regulation, increased satiety, weight management, and reductions in oxidative stress markers," she shares.

More specifically, Barrett explains that "sorghum's high fiber content slows carbohydrate digestion and absorption, helping to prevent rapid blood sugar spikes and crashes, while providing a steady release of energy."

5. Sorghum is naturally gluten-free.

If you have a gluten intolerance or sensitivity, sorghum is a great choice, especially since it comes in a flour that can be used in baked goods (or to make fried chicken!).

However, even if you don't have to eat gluten-free, you may benefit from swapping other carbohydrates in your diet for sorghum.

"Sorghum’s complex carbs are digested more slowly than refined grains, which means they provide a steady, long-lasting energy supply," Barrett points out.

RELATED: 10 Foods That Lower Cholesterol, According to Dietitians.

How can you incorporate more sorghum into your diet?

To use sorghum in place of other grains like rice, Lanier Dabruzzi, MS, RD, LD, director of nutrition and food innovation at the United Sorghum Checkoff Program, recommends adding it to pilafs, salads, and grain bowls.

"Bonus: Sorghum freezes and reheats without losing the great taste, moisture, and texture, making it ideal for meal prep," she notes.

Dandrea-Russert is a fan of these Berbere Spiced Sorghum Burgers, which use the grain to make yummy veggie burgers.

Barrett shares that pearled sorghum, which has some of the bran removed for a softer texture, blends nicely into soups and stews.

As for baking, Dandrea-Russert points out that sorghum flour often serves as a 1:1 substitute for wheat flour. Dabruzzi says it's especially great in waffles and muffins. You can even use it in place of white flour to thicken sauces and gravies.

Sorghum syrup is also available and makes a delicious natural sweetener in baking, "or drizzled over oatmeal and yogurt," Barrett shares.

Finally, let's talk about that popcorn.

"Tiny but mighty, popped sorghum has all of the nutrient benefits of its unpopped whole grain counterpart," explains Dabruzzi. "Its size and nutritional profile make it a fun alternative to popcorn, making it a perfect snack or ingredient in trail mixes or granola bars. Bonus: popped sorghum will not get stuck in your teeth."