What Is Sorghum? | Sorghum for Runners – runnersworld.com

Sorghum probably isn’t a food that’s sitting in your cupboard right now, but you’ve likely eaten (or drank) it before. This ancient whole grain is often used as an ingredient in a packaged foods, such as chips, snack bars, baking mixes, cereals, and even beer. It’s also naturally gluten-free and energy efficient, making it a good option for runners to know about.

Cooking it in its natural form is just as simple as whipping up a batch of brown rice, and it’s nutritious to boot. But before you add this grain to your repertoire, learn a little bit about the different forms, why it’s good for runners, and how to incorporate it into your diet.

What Is Sorghum?

Sorghum is an 8,000-year-old whole grain that is primarily grown in the U.S. “It’s actually been consumed across the world for years but is becoming more popular in the U.S. as more people are looking for gluten-free, whole-grain options,” says With its ability to efficiently utilize solar energy and withstand droughts, sorghum is also considered an environmentally-friendly crop.

Sorghum looks similar to couscous, and it has a nutty flavor profile. It comes in multiple varieties, including:

• Whole-grain sorghum, which is sorghum in its purest form. It looks like couscous, but has a slightly chewier texture.
• Pearled sorghum, which has the outside layer of the whole grain sorghum kernels removed, giving it a softer bite and less protein and fiber.
• Sorghum flour, which is milled sorghum that comes in two varieties: whole grain and white flour.
• Popped sorghum, which looks and tastes like popcorn, only slightly smaller.
• Sorghum syrup, which is a natural sweetener created from a sweet variety of sorghum. It has a dark color and consistency similar to molasses, but it’s milder in taste.

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Why Should Runners Eat Sorghum?

Sorghum is a great option for runners, as it provides several nutrients important to all active people—protein, B vitamins, iron, magnesium, and potassium, according to Asche. Protein is an essential part of post-workout muscle recovery, B vitamins and iron help transport energy throughout the body, and magnesium and potassium are electrolytes that are necessary for hydration.

A ½ cup serving (uncooked) yields around 1 ¾ cup of cooked sorghum and has an impressive nutrient profile, containing about 330 calories, 10 grams of plant-based protein, 69 grams of carbohydrates, and 6 grams of dietary fiber.

Sorghum is made up of 75 percent complex carbohydrates, a long carb molecule that consists of plenty of fiber and takes longer to digest than simple carbs. “Since sorghum is high in complex carbohydrates, it will keep you full for hours and is a great option to eat before a long run,” says

Sorghum is also rich in inflammation-fighting antioxidants, which may help prevent incidences of heart disease, diabetes, and cancer. Studies in animals have even suggested that eating sorghum may positively alter the gut microbiome and protect against gastrointestinal issues.

Lastly, for those who have Celiac disease—an autoimmune disease that results in damage to the small intestines after ingesting gluten—or other gluten intolerances, sorghum is naturally free of gluten. As a matter of fact, a study conducted in Celiac patients found that eating sorghum for five days did not result in harmful GI symptoms.

How to Incorporate Sorghum Into Your Diet

For runners who want to add more nutrients to their diet or are looking for gluten-free grain alternatives, sorghum might just fit the bill. It’s versatile and easy to cook in a variety of ways—stovetop, slow cooker, oven, or rice cooker. You can even make a big batch of sorghum, freeze it, and reheat it without losing any of the taste, texture, or nutrition.

If you’re new to sorghum, “start by swapping in 50 percent cooked sorghum with 50 percent cooked brown rice to ease yourself into a new flavor,” Shaw suggests. Sorghum can serve as the base for a pilaf or risotto, or it’s a nice addition to soups and stews. Asche says it tastes similar to wheat berries or couscous, and she recommends using it in salads or grain bowls. “I also love popping it and swapping it for the grains in this recipe,” she says.

You can also look for sorghum in these healthy packaged foods.

The first two ingredients in these gluten-free chips are whole grain sorghum flour and whole grain sorghum—great for health enthusiasts who want a better-for-you chip or anyone looking for a gluten-free chip option.

This cereal is made with gluten-free ingredients, such as whole-grain oats and sorghum. As far as cereals go, it’s low in sugar (just 6 grams in 1 cup), and it provides some easy-to-digest pre-workout carbs for early morning runs.

If you’re a granola bar lover, try this new vegan and gluten-free crispy crunchy oat bar made with sorghum. Store some in your bag and nosh on it on your way to your next group run.

Registered Dietitian Natalie Rizzo, MS, RD is a New York City-based dietitian, food and nutrition writer, national speaker and owner of Nutrition a la Natalie, a sports nutrition practice.