Sorghum and millets are ancient grains packed with healthy compounds that fight disease and reduce body stress. However, they also contain natural substances that make it harder for your body to absorb nutrients. Scientists reviewed studies on a special cooking method called extrusion—which uses heat, pressure, and force to process grains—to see how it affects these grains’ health benefits. The research shows this cooking method can reduce harmful compounds by up to 85% while keeping about half of the healthy nutrients intact. The key is finding the right cooking conditions to get the best results.

The Quick Take

  • What they studied: How a special high-heat cooking process affects the healthy and unhealthy compounds in sorghum and millet grains
  • Who participated: This was a review of many existing studies—not a single experiment with people. Scientists looked at research from multiple studies to find patterns
  • Key finding: Extrusion cooking reduced bad compounds (antinutrients) by 25-85% and kept about 50-60% of the healthy antioxidants, depending on how the grains were processed
  • What it means for you: These ancient grains could become healthier food products if companies use the right cooking methods. This may help your body absorb more nutrients from these grains, though more research in real people is needed to confirm benefits

The Research Details

This is a comprehensive review, meaning scientists gathered and analyzed all the research already published about extrusion cooking and these grains. They looked at studies examining what happens to healthy compounds (phenolics and antioxidants) and unhealthy compounds (antinutrients like tannins and phytates) when sorghum and millets go through extrusion cooking.

Extrusion cooking is an industrial process that combines high temperature, high pressure, and mechanical force to process grains. Think of it like a super-powered pasta maker that heats and squeezes the grain at the same time. The scientists reviewed how different cooking temperatures, pressures, and grain types affected the final nutritional quality.

By combining findings from many studies, the researchers could identify patterns and understand which cooking conditions work best for keeping the healthy parts while removing the unhealthy parts.

Understanding how cooking affects grain nutrition is important because it helps food companies create healthier products. These grains are especially important in developing countries where they’re a major food source. If we can make them more nutritious through better cooking methods, we can help more people get better nutrition. This approach also supports sustainable farming since sorghum and millets grow well in dry climates with less water than wheat or rice.

This is a review of existing research, not a new experiment, so it’s only as good as the studies it examined. The findings show general patterns across multiple studies, which is stronger than a single study. However, the results varied depending on the type of grain and cooking conditions used, suggesting there’s no one-size-fits-all answer. The review was published in a respected scientific journal, which means it was checked by experts before publication.

What the Results Show

The research shows that extrusion cooking has mixed effects on grain nutrition. On the positive side, it significantly reduces antinutrients—the compounds that block your body from absorbing minerals. Trypsin inhibitors (which interfere with protein digestion) were substantially lowered, and overall antinutrients dropped by 25-85% depending on the grain type and cooking conditions.

However, the cooking process also reduced the healthy antioxidant compounds by about 30-40% on average. The good news is that even with this reduction, the grains typically kept 50-60% of their original antioxidant power. This means the grains were still quite healthy after cooking, just not quite as powerful as the raw grain.

The key finding is that the results weren’t consistent across all studies. Some cooking conditions preserved more nutrients than others, suggesting that how companies use this cooking method really matters. Different types of sorghum and millets also responded differently to the same cooking process.

Beyond the main findings, researchers noted that the specific cooking parameters—like temperature, pressure, and how long the grain is processed—were critical factors determining the final nutritional quality. Some studies showed that moderate cooking conditions preserved more healthy compounds than extreme heat and pressure. The type of grain also mattered significantly; some varieties of millet and sorghum handled the cooking process better than others. Additionally, the research highlighted that extrusion cooking also improved the digestibility of proteins and starches, making the grains easier for your body to process overall.

This review builds on previous research showing that traditional cooking methods like boiling or roasting also affect grain nutrition, but often in less controlled ways. Extrusion cooking is more precise and industrial, allowing scientists to study exactly how different conditions affect nutrients. Previous studies on other grains suggested that some nutrient loss during cooking is normal and often worth the benefit of reducing antinutrients. This review confirms that pattern holds true for sorghum and millets, but shows that careful optimization can minimize losses.

This review has several important limitations. First, it only looks at laboratory studies and doesn’t include human feeding trials, so we don’t know if the nutritional improvements actually translate to better health in real people. Second, the studies reviewed used different methods and conditions, making it hard to compare results directly. Third, most studies focused on the chemical composition of the grains rather than how much nutrition people actually absorb when eating these foods. Finally, the review doesn’t address how extrusion cooking affects taste, texture, or cost, which are important for whether people will actually eat these products.

The Bottom Line

Based on this research, food manufacturers should consider optimized extrusion cooking for sorghum and millet products (moderate confidence level). Consumers interested in these grains should look for products that have been processed to reduce antinutrients while preserving antioxidants. However, eating whole, minimally processed sorghum and millets is still healthy—the antinutrients they contain aren’t dangerous, just reduce nutrient absorption slightly. More human studies are needed before making strong health claims about extrusion-cooked versions.

This research matters most for food companies developing new grain products and for people in countries where sorghum and millets are dietary staples. It’s relevant for people interested in sustainable, climate-friendly foods. People with mineral absorption issues might benefit from better-processed versions of these grains. However, this doesn’t mean people currently eating these grains should stop—they’re already nutritious. This research is about making them even better.

If food companies use these insights to develop new products, consumers might see improved sorghum and millet products in stores within 1-3 years. However, any health benefits would likely be modest and gradual, similar to other dietary changes. You wouldn’t notice dramatic changes overnight, but over months of regular consumption, better nutrient absorption could contribute to overall better health.

Want to Apply This Research?

  • Track weekly servings of sorghum or millet products and note any digestive improvements or energy level changes. Record the specific product type and brand to identify which processing methods work best for you personally.
  • Start incorporating one sorghum or millet-based product into your weekly meals (such as millet porridge, sorghum flour products, or grain bowls). Use the app to set a reminder and track which products you try and how you feel after eating them.
  • Over 8-12 weeks, monitor energy levels, digestion comfort, and overall wellness. Compare how you feel eating traditionally processed versions versus optimized extrusion-cooked versions if available. Track any changes in mineral-related symptoms like fatigue or muscle function.

This review summarizes research on grain processing methods and does not constitute medical advice. The findings are based on laboratory studies and have not been confirmed in human clinical trials. People with specific health conditions, mineral deficiencies, or digestive disorders should consult with a healthcare provider or registered dietitian before making significant dietary changes. This research is informational and should not replace personalized medical guidance. Always consult a healthcare professional before using food as a treatment for any health condition.