Sorghum is a cereal source of energy, carbohydrates, resistant starch, proanthocyanidins, and 3-deoxyanthocyanins. It has many health benefits such as slow digestibility, cholesterol-lowering, anti-inflammatory, anti-diabetes, and anti-cancer properties. There is also an interest in using sorghum for weight loss.
One animal study examined how adding extruded sorghum flour to a high-fat diet (HFD) may affect body measurements and liver fat production. Male Wistar rats were given different diets for eight weeks: a normal diet, high-fat diet, high-fat diet with 50% cellulose replaced by extruded sorghum flour (HFDS50), or high-fat diet with 100% cellulose replaced by extruded sorghum flour (HFDS100). Extruded sorghum flour lowered the rats' body mass index and liver weight. It also decreased liver fat production by increasing certain gene expressions related to fat breakdown and reducing a gene related to fat storage. Molecular docking analysis revealed the affinity of extruded sorghum flour compounds (luteolinidin, apigeninidin, 5-methoxy-luteolinidin, and 7-methoxy-apigeninidin) with the PPAR-α receptor, which regulates fat breakdown. Analysis of liver tissue confirmed reduced fat accumulation in rats given extruded sorghum flour. These data indicate the potential of extruded sorghum flour to reduce the metabolic risk of hepatic steatosis associated with lipogenesis and obesity (1).
Sorghum tastes bitter and astringent due to its high proanthocyanin (tannin) content. When sorghum undergoes extrusion processing, the large proanthocyanin molecules are broken down into smaller ones, making the food more palatable. These smaller molecules are also easier for the body to absorb and can bind to carbohydrates and proteins, forming complexes that aren't absorbed, thus reducing calorie intake from the meal. This explains why the HFDS50 and HFDS100 groups, which had lower calorie availability in their diets, maintained body weight and decreased body mass index. These findings suggest that extruded sorghum flour could help reduce the risk of liver fat accumulation and associated metabolic problems in obesity (1).
A human study evaluated the effect of sorghum intake on body composition and metabolic variables in overweight men. In this randomized crossover study, 24 overweight men (25.6 ± 4.6 years) were randomly allocated into one of two treatments: extruded sorghum or extruded wheat. The study consisted of 2 periods of 8 weeks with at least 4 weeks of washout. Anthropometric, clinical, and metabolic risk variables were assessed at baseline and at the end of each intervention period (2).
Mean daily fat and protein intake did not differ from baseline in both groups. However, there was an increase in carbohydrates (35.70 ± 59.79 g), dietary fiber (5.14 ± 6.62 g), and energy consumption after sorghum treatment, when compared to wheat treatment. The increase in carbohydrate consumption positively correlated with dietary fiber consumption (r = 0.650, p = .001) (2).
Body fat percentage reduction was higher in the sorghum treatment when compared to the wheat treatment (−1.90 ± 1.82% vs −0.23 ± 1.46%). The meal with extruded sorghum promoted significant weight loss and decreased waist circumference, waist-to-height ratio, and body fat, Also, sorghum increased the serum glutathione peroxidase concentration, but no difference was observed when compared to wheat consumption. These results showed that sorghum consumption has the potential to reduce body fat, which plays an important role in the pathogenesis of many chronic diseases. Sorghum may be useful in managing energy balance, favoring overweight control (2).
Another human study looked at how eating extruded sorghum (SC319) may affect gut health, weight loss, and inflammation in overweight men. This was a randomized, controlled, single-blind, cross-over clinical trial. Twenty-one men were randomly allocated into one of two groups: the sorghum group (test), which received 40 g of extruded SC319 whole sorghum (n = 10), or the wheat group (control), which received 38 g of extruded whole wheat (n = 11) for eight weeks (3).
The results showed that the sorghum group lost more weight and had lower body fat compared to the wheat group. Significant weight loss (−1.25 ± 0.84 kg, p = 0.0015), waist circumference (−2.33 ± 1.74 cm, p = 0.012), sagittal abdominal diameter (−0.70 ± 0.67 cm, p = 0.034), waist-to-height ratio (−0.011 ± 0.012, p = 0.047), and body fat percentage (−2.97 ± 1.91%, p = 0.013) reductions were observed after sorghum consumption for eight weeks compared to baseline. The body fat percentage reduction was higher in the sorghum group compared to the wheat group (−2.97 ± 1.91% vs. −0.16 ± 1.47%, p = 0.005) (3).
Inflammatory markers did not change in the sorghum group, while these markers increased in the wheat group. There wasn't a significant difference in gut bacteria and other measures between the two groups, but sorghum did decrease harmful bacteria levels and increase beneficial ones. It also showed potential in reducing certain bacteria associated with inflammation compared to wheat. Overall, eating extruded sorghum improved gut health, and body composition, and promoted weight loss, suggesting it has prebiotic benefits (3).
These studies highlighted the potential of sorghum for weight management. Studies have shown that incorporating sorghum into the diet can contribute to weight loss and reduced body fat percentage. The unique properties of sorghum, such as its slow digestibility and ability to lower calorie availability in meals, make it a good option for those looking to manage their weight effectively.
References:
1. de Sousa AR, de Castro Moreira ME, Toledo RCL, Dos Anjos Benjamin L, Queiroz VAV, Veloso MP, de Souza Reis K, Martino HSD. Extruded sorghum (Sorghum bicolor L.) reduces metabolic risk of hepatic steatosis in obese rats consuming a high fat diet. Food Res Int. 2018 Oct;112:48-55. doi: 10.1016/j.foodres.2018.06.004. Epub 2018 Jun 4. PMID: 30131158.
2. Anunciação PC, Cardoso LM, Alfenas RCG, Queiroz VAV, Carvalho CWP, Martino HSD, Pinheiro-Sant'Ana HM. Extruded sorghum consumption associated with a caloric restricted diet reduces body fat in overweight men: A randomized controlled trial. Food Res Int. 2019 May;119:693-700. doi: 10.1016/j.foodres.2018.10.048. Epub 2018 Oct 15. PMID: 30884705.
3. Lúcio H, Anunciação P, da Silva B, da Silva A, Queiroz V, de Carvalho C, Pinheiro-Sant'Ana H, Martino H. Consumption of Extruded Sorghum SC319 Improved Gut Microbiota at Genus Level and Reduced Anthropometric Markers in Men with Overweight: A Randomized Controlled Clinical Trial. Nutrients. 2023 Aug 30;15(17):3786. doi: 10.3390/nu15173786. PMID: 37686818; PMCID: PMC10490362.
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