Cholam, also known as forage sorghum, sweet sorghum, or jowar, is an ancient cereal grain that has been cultivated for thousands of years in Africa and Asia. It belongs to the Sorghum bicolor species, the same family as sorghum and sugarcane.
Cholam is a hardy crop, tolerant to drought and high temperatures, making it suitable for cultivation in arid and semi-arid regions. It has been a staple food for many cultures, providing essential nutrients and energy.
Cholam is a nutrient-rich grain that packs a punch in terms of vitamins, minerals, and antioxidants. According to the USDA National Nutrient Database, a 100-gram serving of boiled cholam provides:
100 grams of cholam also contains significant amounts of:
Due to its impressive nutrient profile, cholam offers a wide range of health benefits:
While cholam is a highly nutritious grain, there are some common mistakes to avoid when consuming it:
Pros:
Cons:
1. What is the difference between cholam and sorghum?
Cholam is a variety of sorghum, but it has a sweeter taste and a slightly different nutritional profile.
2. Is cholam gluten-free?
Yes, cholam is gluten-free.
3. How can I incorporate cholam into my diet?
Cholam can be cooked and used in a variety of dishes, including salads, soups, stews, and breads. It can also be ground into flour and used for baking.
4. Is cholam suitable for weight loss?
Cholam is a relatively low-calorie grain with a high fiber content, making it a good choice for weight loss.
5. Are there any side effects of eating cholam?
Excessive consumption of cholam may lead to gastrointestinal issues such as gas and bloating.
6. Is cholam a good source of calcium?
Cholam contains a moderate amount of calcium, but it is not as high in calcium as some other grains, such as ragi.
Nutrient | Amount |
---|---|
Calories | 128 |
Carbohydrates | 27 grams |
Protein | 4 grams |
Fat | 0.5 grams |
Iron | 12 milligrams |
Magnesium | 148 milligrams |
Potassium | 280 milligrams |
Folate | 27 micrograms |
Health Benefit | Evidence |
---|---|
Increased iron intake | Rich in bioavailable iron |
Improved blood sugar control | Low glycemic index |
Reduced cholesterol levels | High in dietary fiber |
Improved digestive health | Contains both soluble and insoluble fiber |
Antioxidant protection | Good source of antioxidants |
Enhanced energy levels | High in carbohydrates |
Pros | Cons |
---|---|
High in iron and other essential nutrients | Lower protein content compared to some other grains |
Low glycemic index | May contain cyanogenic glycosides if not cooked properly |
Rich in fiber | Can be expensive in some regions |
Versatile grain that can be used in various dishes | |
Drought-tolerant and easy to grow |
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