Could sorghum become the next superfood?
Could sorghum be the next big thing on your dinner table or restaurant menu? Farmers who grow sorghum are starting to push for that amid a changing global landscape and tariff war.
China has traditionally been the biggest sorghum buyer but canceled big loads of it this year ahead of a looming tariff war. Silos of it in Kansas are now overflowing and farmers are looking for new outlets and ideas for their stockpiles. While Kansas produces most of America’s sorghum, it is also grown in Pennsylvania.
“Sorghum is a tasty, nutrient-rich whole grain (a close relative of corn) that is high in fiber, protein, vitamins, and antioxidants that are all part of a healthful diet,” says Amy Moore, Assistant Professor in Nutritional Sciences and Extension at Penn State. “A little-known fact is that the U.S. ranks among the top four producers of sorghum globally, with states like Kansas, Texas and Colorado leading the way.”
Much of the crop goes to produce ethanol fuel, but most of it is grown to feed pigs and cows, which is why it doesn’t have much of a reputation as being appetizing for human consumption. Now, its growers and promoters are hoping to change sorghum’s image and give Americans a reason to try it in their own recipes.
Much like quinoa, sorghum is on the list of grains that just may be touted as a “superfood” by many experts – especially as the market looks to capitalize on home-grown grains and products to avoid costly tariffs.
“Another great aspect of sorghum is that it is a sustainable agricultural crop that thrives in a variety of soil conditions (it even improves soil health) and generally requires 30% less water to grow than other grain crops,” says Moore. “Sorghum also grows and matures quickly, so it is a win-win situation. People often think that sorghum only grows in places that are really hot, but farmers right here in Pennsylvania are growing sorghum. Farmers and researchers are working together to find the best methods for growing sorghum in the commonwealth.”
What Is sorghum?
“Sorghum is a cereal grain which would be considered a whole grain,” says Julie Kuczynski, pediatric dietitian with Allegheny Health Network (AHN). “It is most commonly used for livestock feed but is a popular grain for human consumption in areas such as Africa and Asia. Sorghum is a plant-based protein that is high in fiber and a variety of vitamins and minerals.”
Despite its nutritious content, she doesn’t want to label sorghum as a “superfood” or use that terminology. “I don’t like to label foods as ‘superfoods,’ but sorghum is a nutrient-dense food,” she says. “If you enjoy the flavor of it, it could be a staple of your diet. This may be especially true for those who have a gluten sensitivity or allergy.”
That could be key for many people who suffer from these food sensitivities, and the fact that sorghum is a plant-based protein may be appealing to those who practice a vegan or vegetarian diet or who want to limit the amount of animal protein they consume.
Why is it nutritious?
Sorghum’s nutrient list is impressive: It boasts twice as much protein as quinoa and four times as much as rice or corn, making it a power-packed protein grain. “Sorghum is packed with nutrients,” says Kuczynski. “It has protein, fiber, antioxidants, iron, magnesium, and phosphorus – all of which can be an important part of your diet.”
Moore cites two main reasons for the slow uptake of sorghum as a human food. “First, there are chemical compounds in sorghum (phenolic acid and tannins) that can cause the flour made from it to be bitter tasting,” she explains. “Second, because sorghum is gluten-free, it limits its uses in food production. But recent interest in gluten-free products has increased interest in this nutrient-rich whole grain.”
Sorghum is naturally gluten-free, so it is a great option for people with celiac disease, a gluten intolerance, or those who prefer a gluten-free diet. “That said, making the swap from say whole wheat pasta that contains gluten to a gluten-free sorghum pasta is not that simple,” Moore says. “Some food producers are offering sorghum pasta, but it can be harder to find. What is easier to find is whole-grain sorghum, which can be used like rice or quinoa. It can be boiled, baked or popped so it is great for breakfast, lunch, dinner and even snacks.”
The best way to start may be with a bit of trial and error. “It is a versatile grain, so there are endless ways to incorporate it into your diet,” says Kuczynski. “Sorghum can be used much like quinoa or corn (you can pop it like popcorn) or use it as a base in a grain bowl topped with vegetables.” Sorghum can also be made into syrup, tea and even beer – begging the question why we haven’t seen any sorghum brews hit the market yet. Sorghum can be tricky to find, but some larger national grocery chains do carry it.
“As people learn about this nutrient-rich whole grain, we should start to see more sorghum-based foods in our grocery stores and even our farmers markets,” says Moore. “Sorghum has a tasty, nutty flavor so it can be used in a variety of ways for meals and snacks. You can use whole-grain sorghum in place of rice or quinoa or simply add to your favorite chili recipe for extra texture and nutty flavor.”
Although sorghum is easy to cook, it could be slow to find its way onto more tables both at home and in restaurants because whole-grain sorghum takes about an hour to cook. “There is also pearl-grained sorghum that takes about 45 minutes,” says Moore. “The good news about sorghum is that it can be frozen and reheated without losing its texture and taste, so you can make a batch or two ahead of time to make dinner prep a little easier. Some people use a pressure cooker, which cuts the cook time down to 20 minutes.”
As for marketing the grain, sorghum’s name may work against it with many people thinking it sounds odd. Sorghum is also known as “milo,” which may sound more appetizing or catchy. However, “milo” is the name widely used for it on Kansas farms as the term for feeding pigs and cows. But if foods such as kale and quinoa can undergo major image makeovers, maybe sorghum (or “milo”) will be next.