Reviewed by nutritionist Mandy Enright, MS, RDN, RYT
Key points
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Amaranth is a nutty whole grain suitable for sweet and savory dishes.
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It is rich in protein and fiber, contains magnesium and iron, and is gluten-free.
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Try adding amaranth to salads, energy bites, porridges or as a thickener in soups and stews.
If you’re hearing about amaranth for the first time, you might be surprised to learn that it’s been around for thousands of years. Native to the Americas, amaranth was grown and consumed by the Aztec, Mayan and Inca civilizations. Like quinoa, this ancient whole grain is often classified as a “pseudograin” because it is the seed of a different plant species than traditional cereal grains like oats and barley. However, amaranth is prepared and eaten in the same way as regular whole grains. Amaranth has a pleasant nutty flavor and a thick consistency, making it perfect for both sweet and savory porridges.
While the word “whole” in whole grains means that all parts of the grain are whole and intact, it also means that their nutritional content is well-rounded and robust. In other words, there’s a lot of goodness packed into tiny bites of whole grains. In addition to the carbohydrate content, some other nutrients include vitamins, minerals, antioxidants, and disease-fighting phytochemicals. Not only that, some whole grains are rich in protein. And amaranth is a protein-rich whole grain that I love more than any other. Let’s dive in.
Why I love amaranth
It is loaded with protein
Amaranth is my favorite whole grain because it’s a plant-based protein powerhouse! One cup of cooked amaranth contains an impressive 9 grams of protein. Unlike many grains, amaranth is a complete protein that contains a balanced composition of all nine essential amino acids required for adequate growth of muscles, hormones, neurotransmitters and antibodies that support the immune system. But that’s not all. One study found that amaranth seeds contain a protein peptide similar to lunasin, found in soybeans and known to help prevent certain types of cancer.
It is full of fiber
I don’t know what I would do without whole grains. From their comfort and satiety to their deliciousness, having a variety of whole grains in my pantry is a no-brainer. Whole grains are not only a source of the carbohydrates we need to fuel our bodies, they provide much more.
One of the benefits of eating whole grains is that the fiber isn’t removed like it is with refined grains. Fiber is an essential nutrient that helps stabilize blood sugar, support digestion and lower cholesterol. To reap these benefits, aim for the recommendation of 25 grams of fiber daily. Eating half a cup of amaranth provides 4 grams of dietary fiber, 16% of the recommended amount.
It is an excellent source of iron
As a mom and nutritionist, my top priority is making sure my family gets all the iron they need. Iron is a very important mineral in our red blood cells, which allows them to transport oxygen throughout the body. Although meat is one of the most widely known sources of iron, plant foods, including amaranth, can also provide it. That’s why amaranth was one of the first whole grains I introduced to my little one. One cup of amaranth contains 5 milligrams of iron, which is 45% of the recommended dose for a 6-month-old baby (compared to fortified baby cereals!). In addition, dietary iron comes in two forms: heme and non-heme, and our body can better absorb the former found in animal foods. However, combining plant-based foods that contain non-heme iron with foods rich in vitamin C, such as strawberries, helps improve its absorption.
It is high in magnesium
Minerals such as magnesium can be quickly depleted by high stress and vice versa. However, my body needs magnesium for essential functions such as protein production, muscle and nerve function, blood pressure regulation, and more. On days when I feel more stressed than usual, I try to increase my magnesium intake. Fortunately, one cup of amaranth contains 160 mg of magnesium, which is 38% of the daily value of the mineral.
It is gluten free
Is there anything currently out of stock? In fact, there is! Amaranth is one of the few gluten-free whole grains. Along with quinoa, buckwheat, teff, corn and rice, amaranth is a great choice for those with celiac disease or gluten sensitivity.
How to enjoy amaranth
Amaranth is a versatile fine grain that can be used in a variety of dishes. But before whipping up a pot of amaranth, I will soak all the grains overnight. Soaking whole grains improves digestion and improves the body’s ability to absorb the key nutrients mentioned above.
My favorite way to prepare soaked amaranth is to add it to a pot of boiling water to make a delicious mash. Topped with berries, sweetened with maple syrup and drizzled with almond butter, amaranth porridge has become a nutrient-dense staple in my house. I often describe the texture as a marriage between oatmeal and chia pudding.
But if porridge is not your jam, you can also grind amaranth into a fine powder and use it to make protein pancakes or muffins. You can even sprinkle amaranth over dry heat and add it to homemade granola. But if you’re looking for something spicier, amaranth is also a great thickener for soups, stews, and chili. The options are truly endless!
Fun fact: Puffed amaranth is traditionally used in Mexico to make candy sweetened with honey or agave, shaped into skulls for the Dia de los Muertos celebration.
Our expert
While I like to alternate whole grains to eat a variety of plant-based foods each week, I like to eat amaranth more often. This high protein whole grain is packed with nutrients and is very versatile. Prepared as a porridge or baked into pancakes, amaranth is a great gluten-free option if you want to replace your usual whole grains.
Read the original article on EatingWell