When you look at a bowl of your favorite pasta, do you see a bunch of unhealthy carbs? Or an opportunity to eat a dish full of healthy whole grains that are high in protein, high in fiber and high in antioxidants? Now your bowl of pasta can be healthy food too! If you eat sorghum pasta.
Unlike regular refined wheat pasta, or even whole-wheat pasta, which is high in carbohydrates and can cause blood sugar to rise, spaghetti made with sorghum is one of the healthiest and most nutritious pastas. fiber you can eat. But what does it taste like? I set out to find it.
First, what is sorghum?
Sorghum is one of the most widely grown crops in the world, but unlike elsewhere in the world, in America it is mainly used to feed livestock and farm animals used as working animals, as it is a a reliable and stable form of fuel. Until now, sorghum was not considered human food. But that’s changing fast, because sorghum’s nutrient profile makes it one of the healthiest superfoods you can put on your plate or in your body.
An ancient grain originating in Africa, sorghum is now grown in many countries, including the United States. Why such a growing popularity? It is naturally gluten-free and non-GMO and is known as an environmental superstar because it grows using fewer natural resources such as water.
Adding to sorghum’s growing status as an environmental “hero food”, sorghum is extremely efficient at pulling CO2 out of the atmosphere and replacing it in the soil, which is being studied with a Bezos Earth Fund Salk Institute scholarship Leverage factory initiativeto see if a hardy form of the plant could be bred to help reverse CO2 emissions and slow climate change.
Read more: If you’re someone who shops and eats with the climate in mind, these are the best and worst whole grains for the environment.
Sorghum is a health hero
Sorghum is loaded with health benefits: rich in protein, fiber and antioxidants. For starters, it packs 10 grams of protein in half a cup of sorghum, along with 6 grams of fiber and a host of healthy nutrients like: potassium, niacin, thiamin, vitamin B6, magnesium, and magnesium. The benefits of sorghum read like a whole-food multivitamin.
Whole grains like sorghum are a dieter’s friend. As with other whole grains that are minimally processed, sorghum supports a healthy digestive system by helping to slow the absorption of calories, which keeps you feeling full longer than simple refined carbohydrates that raise blood sugar. releasing insulin which sends messages to the cells that unless they can use all that rising glucose, the body will store it, as fat, to be used later.
Read more: 5 reasons to add sorghum to your diet, starting with protein
Because it is gluten-free, sorghum is now used in more than 350 products in the US market, including pasta, syrup, and an alcohol that helps supplement the nutritional value of other foods.
When researching pasta and reading labels, if choosing the noodles with the most protein is a priority, you can also try edamame pasta, red lentil pasta, or chickpea pasta which has 43 grams, 22 grams and 21 grams of protein per serving, respectively. For a full list of healthy, protein-rich pasta options, check out Healthy Pasta with the Most Protein.
How does sorghum pasta stack up?
When I tried the sorghum pasta, I expected it to taste and act like other gluten-free noodles I had tasted, which were nothing special and still lacked that perfect “bite”. pasta when cooked. And while these sorghum noodles are indeed gluten-free (since they’re not made from wheat flour but sorghum flour), they actually tasted chewier, al dente Whole wheat pasta, with a slight nutty flavor, who loved.
The Gundry® Sorghum Spaghetti promises to be one of the healthiest organic sorghum superfoods on the planet, but it tastes just like your favorite pasta, just a little tougher. Dr. Steven Gundry is known as the doctor who helps solve “leaky gut syndrome” by helping people change their diets and avoid lectins. He has written several best-selling books on the subject, including The vegetable paradox, The paradox of longevity, and The Energy Paradox.
I made Cacio e Pepe with sorghum pasta and dairy free cheese
My sorghum experiment started when I added olive oil, fresh minced garlic cloves, pepper, pine nuts and salt to a saucepan and heated it to create a “pure” taste test and not smother the sorghum knots with red sauce. . I wasn’t following a specific recipe, I just garlicked it and added more garlic than a person should, which is still my favorite.
In a separate pot, I boiled the water and added Dr. Gundry’s Sorghum Spaghetti, whose editorial promises that sorghum is not only gluten-free and better for you, but will also help with digestion. Since it’s lectin-free, anyone allergic or sensitive to lectin-based foods will enjoy this pasta option.
Once the oil mixture started to burn slightly and the pasta was al dente, I combined the noodles into the sauce and tossed them in. Because it was still sticky, the pasta started to smoke and slightly crisp, like a nest of potatoes, but this one of spaghetti. I added dairy-free shaved parmesan cheese (but if you’re not trying to be plant-based, a regular dish would do) and the dish started to take on a life of its own.
When cooked, the noodles were slightly crispy and brown on the outside, and the whole dish looked more like a dish of hardened hash browns (but you could call it brown pasta) than I had anticipated . In other words, I may have burned the noodles, but instead of getting soggy, they got crispy, which I love.
I sat down with a glass of rose and “cut” the pasta into little forks and it was absolutely delicious. Perhaps because I didn’t need the noodles to taste exactly like regular pasta, I actually preferred sorghum pasta to my regular dishes.
Should you eat sorghum noodles?
Despite all the health benefits of sorghum, what most people don’t realize (and nutrition labels won’t tell you) is that many of the beneficial ingredients in sorghum pass through you and aren’t absorbed by the body. This is because the way protein, in particular, is locked up in the shaft is virtually impossible for the body to break down. You might as well eat it still wrapped in its cardboard box.
According to a food scientist at Purdue, Sorghum offers unique properties that make it healthier than wheat pasta, like it’s packed with antioxidants, fiber, protein, and trace minerals your body needs. Yet it also has such a strong fiber wall surrounding the protein that most of those nutrients pass through the body unabsorbed — only about 46% of the sorghum protein you eat is absorbed, according to the Purdue report. (Purdue’s work led to the development of a type of sorghum variety that was 87% digestible in lab tests.)
But if your goal is low or stable blood sugar, avoiding the spikes that follow a bowl full of plain refined wheat pasta may make sorghum the perfect choice for your spaghetti, because the very fact that sorghum is difficult for humans to digest means you can eat more and your body retains fewer calories than you consume.
According to one source, the glycemic index white pasta is between 42 and 45, while whole grain barley has a glycemic index of 25. Whole wheat pasta has a glycemic index of around 37.
|grain food||GI score|
|Whole grain barley||25|
|Whole wheat dough||37|
The GI index for sorghum is in the mid-low range, but the actual number depends on the product, since sorghum itself is in the mid-low range.
In a study of the glycemic index or load of sorghum products compared to those prepared with other flour sources, including pasta, the GI of sorghum-based foods was “significantly lower than their respective (wheat/rice-based) control foods. All foods sorghum foods were significantly lower than their respective control foods (wheat/rice foods).
Bottom Line: Sorghum pasta is a healthier substitute for regular wheat pasta
When it comes to pasta, everyone can choose whether they want to indulge in their favorite plain wheat version, or try to lower their GI impact with whole wheat, or go even further and increase their fiber intake. and protein with wheat-based pasta. sorghum flour. The taste and texture will be similar, if you cook it just to your liking.