Guinea corn, also known as
sorghum, is a gluten-free, high-protein cereal from the Poaceae grass family.
It is one of the most important
cereal crops in the world, coming in fifth place behind maize, wheat, rice, and
barley in terms of production.
Guinea corn is a staple food in
many African households and is the preferred weaning food for infants. In
Nigeria, it's known as guinea corn or dawa, and in India, it's known as jowar.
This underappreciated crop is high
in fiber and phenolic compounds, both of which have been linked to the
prevention of heart disease and metabolic disorders.
Nutritional value of Guinea corn
1 cup (192 grams) raw sorghum
grain provides the following nutrients:
- Calories: 632
kcal
- Protein: 20
grams (g)
- Fat: 7 g
- Carbohydrates: 138 g
- Dietary Fiber: 12 g
- Thiamine: 0.6 milligrams (mg)
- Riboflavin: 0.1 mg
- Pantothenic acid: 0.7 mg
- Vitamin B6: 0.8 mg
- Copper: 0.5
mg
- Iron: 6 mg
- Magnesium: 317
mg
- Phosphorus: 555 mg
- Potassium: 697
mg
- Zinc: 3 mg
- Calcium: 25
mg
- Manganese: 3 mg
Sorghum Health Benefits
The following are some of the
health advantages of eating guinea corn:
1. provides essential minerals and nutrients
Sorghum is high in iron and B
vitamins (thiamine, riboflavin, Pantheistic acid, and others), all of which
are important for metabolism, neural development, skin, and hair health.
It's also high in minerals like magnesium, potassium, phosphorus, and calcium, which are needed for bone formation, heart health, and over 600 biochemical reactions in the body.
Most importantly, sorghum (guinea
corn) is a high-protein food that contains the same amount of protein as
quinoa.
2. Helps to prevent diabetes
The whole grain of Guinea corn
(sorghum) is an excellent food for diabetics.
The starch digestibility of
sorghum is low. This is due to the high concentration of resistant and slowly
digestible starch in the endosperm.
Sorghum also contains condensed
tannins, which can react with starch and proteins in the gastrointestinal tract
to form bulk complexes. These digestive tract complexes give you a feeling of
fullness or satiety while also lowering your glycemic response.
In addition, consuming sorghum
muffins influenced glucose and insulin levels, as well as improved glycemic
response in healthy people, according to a study.
3. Helps to prevent cancer
The potent antioxidant activity of
sorghum's phenolic compounds may be responsible for its anticancer properties.
Tannins and 3deoxyanthocyanidins are examples of phenolic compounds.
Sorghum tannins have been shown in
studies to inhibit aromatase (a breast cancer-related enzyme) and thus prevent
cancer growth.
Tannins extracted from sorghum were
also found to be more effective than tannins extracted from grape seed in
inhibiting the growth of colon cancer cells.
4. Helps to prevent obesity
In the digestive tract, Guinea
corn compounds form complexes with starch and protein, providing a feeling of
fullness or satiety and reducing overeating.
According to a recent study,
healthy people who ate sorghum whole grain biscuits reported more satiety and
less hunger than those who ate wheat biscuits.
5. Has anti-inflammatories properties.
Chronic inflammation and, as a
result, a variety of chronic diseases can result from long-term oxidative
stress.
Interleukin (IL), cyclooxygenase
(COX)2, tumor necrosis factor (TNF), and prostaglandin E2 (PGE2) are just a few
of the proinflammatory compounds that are produced during inflammation.
Several phenolic compounds found
in sorghum grain have been shown to reduce the production of these
proinflammatory compounds.
6. It has powerful antioxidants.
Most chronic diseases are caused
by oxidative stress, which is caused by an imbalance of antioxidants and free
radicals.
Sorghum is a grain that promotes
health and prevents the majority of chronic diseases.
7. It protects against heart disease.
Fat (lipids) found in Guinea corn
(sorghum) grains have been shown to improve cardiovascular health by regulating
cholesterol absorption, excretion, and synthesis.
Incorporating sorghum lipids into
the diet of hamsters (rats) increased cholesterol and its metabolite excretion,
lowering plasma and liver cholesterol levels in the hamsters, according to a
recent study.
Antioxidants found in whole grains
help to prevent cardiovascular disease.
8. Helps in the prevention of celiac disease.
Sorghum is gluten-free, unlike
other major gluten-containing cereal crops like wheat and barley, and is a
promising and safe alternative food source for celiac disease sufferers.
9. Helps to prevent constipation
Guinea corn contains a high amount
of dietary fiber, which aids in the proper functioning of the digestive system.
A diet high in dietary fiber also
lowers the risk of cardiovascular disease and colon cancer.
9. It helps in constipation prevention.
Guinea corn has a high dietary
fiber content, which helps the digestive system work properly.
A high-fiber diet also reduces the
risk of heart disease and colon cancer.
The Culinary uses
Sorghum is a versatile grain that can be used in a variety of recipes.
You can enjoy it in a variety of
ways, including:
Weaning food for babies (ogi or
pap):
To make a healthy weaning food for
infants, ferment guinea corn with pearl millet and maize.
Rice or quinoa can be used in place of rice. Cook whole grain and pearled sorghum in the same
way you would rice or quinoa.
Flour made from sorghum. It can easily serve as a side dish due to its neutral
flavor and light color.
In most recipes, gluten-free flour is used. To make pancakes, roti, tortillas, biscuits, and
bread, simply use it alone or in a ratio.
Popped. In a
hot pan, toss the grains and watch them pop like popcorn. Seasonings can be
added for added flavor.
Syrup. Sorghum
syrup is used as a natural sweetener or as a substitute for molasses in processed
foods (sugar cane syrup).
Beer: Sorghum
is used to make "burukutu," a fermented alcohol beverage popular in
Nigeria and other parts of Africa.
Last but not least
Guinea corn (sorghum) is a
nutrient-dense grain that is beneficial to both you and your baby.
Carbohydrates, protein, fats,
minerals, dietary fiber, and vitamins abound in this dish. It's also high in
antioxidants and bioactive phenolic compounds, which aren't found in many other
foods.
It's also a nutritious gluten-free
weaning food for infants and convalescents.
Give sorghum a try if you're
looking for a nutritious grain to try for yourself or your baby.
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