Amaranth is a group of more than 60 different species of cereals that have been cultivated for approximately 8,000 years.
These grains were once considered a staple food for the Inca, Mayan and Aztec civilizations.
Amaranth is classified as a pseudograin, which means it's not technically a grain like wheat or oats, but it has similar nutrients and is used in similar ways. Its earthy, nutty flavor is perfect for a variety of dishes.
In addition to being versatile, this nutrient-dense grain is naturally gluten-free and rich in protein, fiber, micronutrients, and antioxidants.
Amaranth is rich in nutrients
This ancient grain is rich in fiber and protein, as well as many important micronutrients.
Amaranth, in particular, is a good source of manganese, magnesium, phosphorus and iron.
One cup (246 grams) of cooked amaranth contains the following nutrients:
- Calories: 251
- Protein: 9.3 grams
- Carbohydrates: 46 grams
- Fat: 5.2 grams
- Manganese: 105% of RDI
- Magnesium: 40% of RDI
- Phosphorus: 36% of RDI
- Iron: 29% of RDI
- Selenium: 19% of RDI
- Copper: 18% of RDI
Amaranth is rich in manganese and can meet your daily nutritional needs in just one serving. Manganese is especially important for brain function and is thought to protect against certain neurological diseases.
It's also rich in magnesium, an essential nutrient involved in nearly 300 reactions in the body, including DNA synthesis and muscle contraction.
Additionally, amaranth is rich in phosphorus, a mineral important for bone health. It is also rich in iron, which helps your body produce blood.
it contains antioxidants
Antioxidants are naturally occurring compounds that help protect against harmful free radicals in the body. Free radicals can cause damage to cells and contribute to the development of chronic diseases.
Amaranth is a good source of health-promoting antioxidants.
One review reports that amaranth is particularly high in phenolic acids, plant compounds that act as antioxidants. These include gallic acid, parabens, and vanillic acid, all of which may help prevent diseases such as heart disease and cancer.
In one rat study, amaranth was found to increase the activity of certain antioxidants and help protect the liver from alcohol.
Raw amaranth has the highest antioxidant content, and studies have found that soaking and processing may reduce its antioxidant activity.
Further research is needed to determine how the antioxidants in amaranth affect humans.
Eating amaranth can reduce inflammation
Inflammation is a normal immune response designed to protect the body from injury and infection.
However, chronic inflammation can lead to chronic disease and is linked to conditions such as cancer, diabetes, and autoimmune diseases.
Several studies have found that amaranth has anti-inflammatory effects in the body.
In a test-tube study, amaranth was found to reduce several markers of inflammation.
Likewise, an animal study showed that amaranth helps inhibit the production of immunoglobulin E, an antibody associated with allergic inflammation.
However, more research is needed to measure amaranth's potential anti-inflammatory effects in humans.
Amaranth may lower cholesterol levels
Cholesterol is a fat-like substance found throughout the body. Too much cholesterol can build up in the blood and cause arteries to narrow.
Interestingly, some animal studies have found that amaranth may have cholesterol-lowering properties.
One study in hamsters showed that amaranth oil reduced total cholesterol by 15% and "bad" LDL cholesterol by 22%. In addition, amaranth seeds reduce "bad" LDL cholesterol while increasing "good" HDL cholesterol.
Additionally, a study in chickens reported that a diet containing amaranth reduced total cholesterol by up to 30% and "bad" LDL cholesterol by up to 70%.
Despite these promising results, more research is needed to understand how amaranth affects cholesterol levels in humans.
it can help lose weight
If you want to lose some extra pounds, you may want to consider adding amaranth to your diet.
Amaranth is rich in protein and fiber, both of which can help you lose weight.
In one small study, a high-protein breakfast was found to reduce levels of ghrelin, a hormone that stimulates hunger.
Another study of 19 people showed that a high-protein diet was associated with reduced appetite and calorie intake.
At the same time, the fiber in amaranth may pass slowly through the gastrointestinal tract undigested, helping to promote a feeling of fullness.
One study followed 252 women for 20 months and found that increased fiber intake was associated with a lower risk of weight and body fat gain.
Still, further research into amaranth's effects on weight loss is needed.
To maximize weight loss, be sure to combine amaranth with an overall healthy diet and active lifestyle.
Amaranth is naturally gluten-free
Gluten is a protein found in grains such as wheat, barley, spelt and rye.
For people with celiac disease, eating gluten can trigger an immune response in the body, causing damage and inflammation in the digestive tract.
People with gluten sensitivity may also experience negative symptoms, including diarrhea, bloating, and gas.
While many of the most commonly consumed grains contain gluten, amaranth is naturally gluten-free and suitable for those on a gluten-free diet.
Other naturally gluten-free grains include sorghum, quinoa, millet, oats, buckwheat and brown rice.
How to use amaranth
Amaranth is easy to prepare and can be used in many different dishes.
Before cooking amaranth, you can soak it in water and allow the seeds to germinate for one to three days.
Sprouting makes grains easier to digest and breaks down anti-nutrients, which impairs mineral absorption.
To cook amaranth, mix water to amaranth in a ratio of 3:1. Bring to a boil, then reduce the heat to low and simmer until the water is absorbed, about 20 minutes.
Here are some easy ways to enjoy this nutrient-dense grain:
- Add amaranth to smoothies to increase fiber content
- protein content
- Use it in place of pasta, rice or dishes
- Cuscus
- Mix it into soups or stews to thicken it
- Stir to make breakfast cereal
- Fruit, nuts or cinnamon
generalize
Amaranth is a nutrient-dense gluten-free grain that provides high amounts of fiber, protein, and micronutrients.
It's also been linked to numerous health benefits, including reducing inflammation, lowering cholesterol levels, and increasing weight loss.
Best of all, this grain is easy to prepare and can be added to a variety of dishes, making it an excellent addition to your diet.
