#6 of 46 in Grain · scored 93/100
Sorghum bran is the nutrient-dense outer layer of sorghum grain, exceptionally high in fiber, protein, and minerals with a unique polyphenol profile supporting metabolic and cardiovascular health.
10.1 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 93.
Sorghum bran is derived from Sorghum bicolor, an ancient grain crop cultivated for over 5,000 years across Africa, Asia, and India. As a byproduct of sorghum processing, the bran concentrates the grain's most bioactive compounds while delivering 34.95g of fiber per 100g—among the highest of any grain. This exceptional fiber content, combined with robust micronutrient density (iron, magnesium, niacin, and manganese), positions sorghum bran as a functional food for metabolic health and longevity. Sorghum bran contains unique 3-deoxyanthocyanidins and tannins, polyphenols with documented antioxidant and anti-inflammatory properties that distinguish it from wheat or oat bran. The grain is naturally gluten-free and resistant starch-rich, making it particularly valuable for blood sugar stability and gut microbiota diversity. Its high mineral bioavailability—particularly iron and magnesium—supports mitochondrial function and cardiovascular resilience. Growing evidence suggests sorghum polyphenols may modulate cholesterol metabolism and reduce postprandial glycemic response, supporting long-term cardiometabolic health.
Sorghum bran's 3-deoxyanthocyanidins inhibit hepatic cholesterol synthesis and enhance HDL-mediated reverse cholesterol transport, while high fiber content binds bile acids for elimination
High insoluble fiber and resistant starch slow gastric emptying and glucose absorption; polyphenols inhibit α-glucosidase enzymes, reducing peak blood sugar excursions
Resistant starch and non-digestible fiber serve as prebiotics, selectively feeding beneficial Faecalibacterium prausnitzii and other short-chain fatty acid (SCFA)-producing bacteria
14.21mg iron per 100g; vitamin C co-consumption reduces polyphenol-mediated iron chelation, optimizing absorption for red blood cell formation and oxygen transport
Tannins and 3-deoxyanthocyanidins scavenge reactive oxygen species and suppress NF-κB signaling, reducing pro-inflammatory cytokine production
Breakfast consumption maximizes circadian alignment of postprandial glucose suppression and establishes sustained satiety for 4-6 hours via resistant starch fermentation and fiber expansion; morning polyphenol intake optimizes antioxidant defense during peak metabolic activity
Breaks a fast
While sorghum bran breaks a fast due to carbohydrate content, consuming within 2 hours of morning sunlight exposure enhances circadian metabolic synchronization and polyphenol bioavailability