Solam: Nutritional Value And Health Benefits

Do you know which grain is widely grown worldwide? Let us drop a hint for you! It is tiny, spherical, and either white or light yellow. Some kinds come in red, brown, black, or purple hues.

No need to worry. We can inform you! The Poaceae grass family includes sorghum. It is often known as solam in English and jowar in Hindi.

Do you wish to know more about it? Then, read the blog till the end!

An Overview Of Solam

The fifth-most-produced grain in the world is called solam. It is affordable and nutrient-dense. This can be prepared similarly to quinoa or rice, ground into flour, and popped like popcorn.

Solam provides several health advantages and is widely produced worldwide. While its syrup is used as a sweetener, its entire grain is frequently utilised in baking.

Solam's Nutritional Value

Solam is a nutritious powerhouse! It satisfies over half of the daily protein requirement when incorporated into the diet. Solam 100g offers:

Energy - 329 kcal

Protein - 10.62 g

Fat - 3.46 g

Fibre - 6.7 g

Calcium - 13 mg

Iron - 3.36mg

Magnesium - 1.61 mg

Vitamin B6 - 0.44 mg

Zinc - 1.67mg

Solam's Health Benefits

Solam provides many health advantages! A few of them are listed below.

1. Gluten-Intolerant Alternative

For those who are sensitive to gluten, solam is the ideal option. The main sources of gluten, which contributes to digestive issues like bloating, stomach cramps, and pain, are wheat and barley. Solam, a whole grain free of gluten, is the ideal option for those who are intolerant to it.

2. Regulates Blood Glucose

Solam is a slow-digesting complex carbohydrate. It results in stable blood sugar levels. As a result, it is a great diet choice for those with diabetes.

3. Protects The Body Cells

The development and upkeep of our body's cells and tissues depend on protein. Protein is abundant in solam, which aids in cell renewal. Additionally, it is vital for enhancing metabolism. Solam can therefore be a beneficial source of protein, particularly for vegetarians.

4. Supports Bone Health

Solam supports the body's ability to manage calcium levels because of its high magnesium concentration (magnesium increases calcium absorption).

Solam's magnesium improves calcium absorption, boosting calcium levels and indicating good bone health. Calcium and magnesium are the two most important nutrients that promote the creation of new bone and the mending of brittle and ageing bones.

As a result, regular inclusion of solam millets in the diet plans of older persons can reduce their chance of developing osteoporosis and arthritis.

5. Aids In Weight-Loss

Compared to other cereals, solam has a substantially higher proportion of fibre. Due to the high fibre content, satiety levels are increased, and intake is decreased by preventing hunger pangs. Solam is a great whole-grain option for weight loss because its fibre content curbs appetite.

6. Improves Digestive Health

Solam's high fibre content aids in bettering digestion. Fibre acts as a bulking agent and facilitates easy stool passage. Additionally, the whole grain aids in treating ailments including diarrhoea, gas, stomach pain, and constipation and enhancing digestive health.

7. Maintains Heart Health

Solam's high fibre content aids in lowering the body's LDL (or bad cholesterol) levels, which lowers the risk of a heart attack. The cholesterol-lowering effects of solam also reduce the risk of atherosclerosis, plaque buildup, and circulation problems.

In addition to antioxidants and minerals like magnesium, iron, and vitamins B and E, whole grains also include fibre. Consequently, it aids in the prevention of numerous cardiovascular disorders. The body's HDL levels are raised, while plasma LDL cholesterol levels are controlled by solam.

8. Enhances Blood Flow

Each cup of solam has 8.45 milligrammes of iron. Unfortunately, Solam's non-heme iron is difficult to absorb. Thus, combining it with vitamin C will be to your advantage.

Iron and copper, two vital minerals found in Solam, work in concert to enhance the body's circulation and blood flow. An essential component for the formation of red blood cells is iron.

Copper helps the body absorb iron, encouraging cell development and repair, improving blood circulation, and treating anaemia. By including solam in your diet, you will get 58% of the daily recommended dose of copper.

Potential Side Effects Of Solam

Solam is safe to consume in moderation when it is mature. However, it should be mentioned that the hydrocyanic acid in the unripe solam plant makes it poisonous. Hydrocyanic acid has been found to aid digestion and promote breathing in modest doses, but it can result in respiratory failure when consumed in large doses.

What Are The Uses Of Solam

1. Solam millet is used to manufacture alcohol, flour, pasta, starch, dextrose (sugar), and cooking oil.

2. Solam stalks are utilised for construction and as animal feed. Additionally, sweet solam is occasionally used to make ethyl alcohol for biofuels.

The Bottom Line

Solam is a versatile grain that is packed with nutrients. It is abundant in vitamins and minerals, including iron, zinc, phosphorus, magnesium, and potassium.

Additionally, it is a great source of protein, fibre, and antioxidants. In recipes, swapping whole grain solam for wheat, rice, or quinoa is usually simple.