Sorghum (jowar): benefits, nutrition, uses and side effects

Losing weight is one of the biggest challenges of the modern world provided the unhealthy dietary habits and sedentary lifestyle. While the inclusion of carbohydrates in the diet is essential to maintain optimal levels of energy for daily functioning, weight loss and carbohydrates have always had a dicey relationship. This can be improved with the inclusion of healthy carbohydrates in your diet like sorghum.

Research evidence has demonstrated the possible weight loss benefits of sorghum and has suggested its use in the management of obesity. Sorghum functions by reducing the caloric availability, which describes the mechanism by which it facilitates weight loss. Its high protein and fibre content is another weight loss perk.

To promote weight loss, you can replace your conventional roti or bread with sorghum. Jowar roti can be the simplest addition to your weight loss diet. Recipe for this roti is shared later in the article.

(Read more: Weight loss diet chart)

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Celiac disease is an autoimmune disorder, which is mainly characterised by intolerance to gluten, having an effect on multiple systems of the body. In individuals affected by celiac disease, the ingestion of gluten can cause intestinal injury, which will have digestive symptoms like stomach upset and cramps. It also affect the absorption of other nutritional components. So, these individuals avoid a variety of carbohydrate sources and often have limited food options. However, jowar is a food item that they can safely include in their diet despite its carbohydrate content.

Replacing routine wheat chapatis with a jowar roti can help manage celiac. Wheat products and some other grains like barley and rye produce certain toxic metabolites, which are responsible for the symptoms of this disease. Studies suggest that sorghum is safe for consumption by individuals who are intolerant to gluten since it prevents the formation of these toxic metabolites.

Diabetes is a lot more than the mere elevation of blood sugar levels and is associated with several health complications and risks. Management of diabetes and maintenance of good health are common concerns of diabetics. This makes them curious about healthier food alternatives, especially carbohydrates as diabetes affects the metabolism and utilisation of carbohydrates by the body.

Studies have found that jowar assists in the management of diabetes by improving insulin resistance. This is also indicative of its role in diabetes prevention. The evidence for jowar in the management of diabetes is so strong that this grain has been listed as a possible nutraceutical food (foods which have a pharmaceutical or medicinal value, in addition to their nutrition).

To manage symptoms and to keep blood sugar within a healthy range, it may be a good idea to include jowar in your diet, opting out other unhealthy sources of carbohydrates.

High blood pressure is one of the most significant risk factors for cardiovascular disorders, which is why it is important to manage it in time. Other than sodium reduction and the inclusion of fresh fruits and vegetables in your diet, studies have found that the intake of potassium helps to manage blood pressure levels. Potassium intake is essential to this management as the lack of this mineral can cause your blood pressure to elevate even further, making you more prone to heart diseases and stroke.

But, how do you include enough potassium in your daily diet? Maybe by introducing sorghum in your plan. The recommended daily intake of potassium is 4700 mg for adults, according to the National Institutes of Health, a tenth of which can be met by 2 small jowar rotis.

So, what are you waiting for?

(Read more: Good foods for high blood pressure)

Cholesterol is important for the production and functioning of several hormones in the body. But, as you may know, high cholesterol levels are detrimental to your heart health. As big a foe it may be to your heart, excess cholesterol levels can be easily managed with the help of dietary changes and including sorghum in your diet can be one of them.

Lab studies have found that sorghum helps to manage blood cholesterol levels by reducing the absorption of cholesterol by the body. It mainly lowers the concentration of LDL and other non-HDL cholesterol like VLDL, which are considered to be bad for your heart health. Since it does not affect the levels of HDL or high-density lipoprotein cholesterol, it is even better as HDL is considered to be conducive to heart health. Due to its regulatory effects on body cholesterol levels, studies have suggested its role as dietary supplements to lower cholesterol.

It is only understandable that a type of food which helps to manage diabetes, high cholesterol and blood pressure is good for your heart as it controls the major risk factors responsible for cardiovascular disorders. What’s more is that sorghum is rich in several antioxidants, which helps to reduce the damage caused to the heart due to oxidative stress from free radicals.

The antioxidant activity of sorghum has been suggested by researchers to be relative to fresh fruits and cereals, which are among the richest sources of antioxidant. The free radical scavenging phytochemicals present in sorghum are reported to improve cardiovascular health and reduce the risk of cardiovascular disorders. So, maybe it’s time you take your cardiac health seriously and eat the right type of foods.

(Read more: Heart attack symptoms)

Cancer refers to the uninhibited growth of cells in the body. These cells may be completely atypical or may closely resemble the body cells based on the stage or severity of cancer. It has been known that dietary and lifestyle influences have a major impact on the likelihood of cancer by modifying individual risk factors. While some kinds of food increase the risk of cancer, there are certain foods which may actually help to lower your risk.

Undoubtedly, sorghum is a protective food against cancer with research evidence suggesting its anti-cancer role. This can be attributed to the high antioxidant content of this food, which protects the body against oxidative damage. Studies have found that the intake of sorghum inhibits the production of reactive oxygen species, which is mainly responsible for this damage. It helps to reduce oxidative damage to the DNA, which hinders the growth of atypical cells.

Further, sorghum initiates the process of apoptosis or cell death, thereby helping to ward off cancerous growth at an early stage. Although sorghum extracts have been tried against several cancer cell lines, further research is needed to ponder into this benefit.