10 Reasons why Guinea Corn (sorghum) Is Very Essential To Your Health

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. All Nigerian Recipes Cookbook

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:

1. Calories: 632 kcal
2. Protein: 20 grams (g)
3.  Fat: 7 g
4.  Carbohydrates: 138 g
5. Dietary Fiber:  12 g
6.  Thiamine: 0.6 milligrams (mg)
7.  Riboflavin: 0.1 mg
8. Pantothenic acid: 0.7 mg
9. Vitamin B6: 0.8 mg
10. Copper: 0.5 mg
11.  Iron: 6 mg
12. Magnesium: 317 mg
13. Phosphorus: 555 mg
14. Potassium: 697 mg
15. Zinc: 3 mg
16. Calcium: 25 mg
17. 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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