Sorghum (Guinea Corn): A Nutritional Powerhouse
Sorghum, also known as guinea corn, is a drought-resistant cereal grain originating in Africa and now enjoyed worldwide. often ground into flour for use in breads, porridge, and pancakes, sorghum is a valuable and nutritious addition to a healthy diet.
Nutritional Breakdown (per 1/4 cup serving):
* Calories: 158 (comparable to oats and barley)
* Protein: 5 grams (9% DV for men, 11% DV for women)
* Carbohydrates: 35 grams
* Fiber: 3 grams (11-16% DV) – promotes digestive health and may lower cholesterol.
* Fat: 1.7 grams total (0.3g saturated, 0.5g monounsaturated, 0.8g polyunsaturated) – a low-fat food choice.
Key health Benefits:
* Heart Health: Low in saturated fat and high in fiber, sorghum supports cardiovascular health. The American Heart Association recommends limiting saturated fat to no more than 6% of daily calories (around 13 grams on a 2,000 calorie diet).
* Bone Health: Provides 6mg of calcium and 139mg of phosphorus, essential minerals for strong bones.
* Energy & Growth: Offers a good source of carbohydrates for energy and 1.6mg of iron, vital for oxygen transport and cell development.
* Blood Pressure Regulation: Contains 174mg of potassium, which helps maintain fluid balance and may improve blood pressure.
* Low Sodium: Naturally low in sodium (only 1mg per serving), supporting healthy blood pressure.The American Heart Association recommends limiting daily sodium intake to less than 2,300mg (or 1,500mg for those with heart disease risk factors).
Sorghum’s rich nutrient profile makes it a smart choice for anyone looking to improve their overall health and well-being.
Sources: USDA, National Academies of Sciences, American Heart Association, Harvard School of Public Health.
