Amaranth has become popular as a health food only recently, but this ancient grain has been a staple food in certain parts of the world for thousands of years. It has an impressive nutritional profile and has been linked with a number of health-supporting properties.
What Is Amaranth?
Amaranth is a group of more than 60 different grain species that have been grown for about 8,000 years. These grains were once considered staple foods in the Inca, Maya and Aztec civilisations. Amaranth is classed as a pseudocereal, meaning it is not a cereal grain like wheat or oats, but it belongs to a similar food group and is used in similar ways. Its nutty flavour also works well in a variety of dishes.
As well as being extremely versatile, this nutritious grain is naturally gluten-free. It is also rich in protein, fibre, micronutrients and antioxidants.
What Are the Possible Benefits of Amaranth?
The possible benefits of amaranth include:
It Is Very Nutritious
This ancient grain is rich in fibre and protein as well as many important micronutrients. It is an especially good source of manganese, magnesium, phosphorus and iron. One cup (246 grams) of cooked amaranth contains:
- Calories: 251
- Protein: 9.3 grams
- Carbohydrate: 46 grams
- Fat: 5.2 grams
- Manganese: 105% of the RDI
- Magnesium: 40% of the RDI
- Phosphorus: 36% of the RDI
- Iron: 29% of the RDI
- Selenium: 19% of the RDI
- Copper: 18% of the RDI
It Contains Antioxidants
Antioxidants are naturally occurring compounds that help protect the body against harmful free radicals.
Free radicals can damage cells and may contribute to the development of chronic disease. Amaranth is a good source of antioxidants. One review reported that amaranth is especially high in phenolic acids, plant compounds that act as antioxidants.
It May Help Reduce Inflammation
Inflammation is a normal immune response designed to protect the body against injury and infection. However, chronic inflammation can contribute to chronic disease and has been linked with conditions such as cancer, diabetes and autoimmune disorders.
A few studies have suggested that amaranth may have an anti-inflammatory effect in the body. Another study found that it reduced various markers of inflammation. However, more research is needed to measure its potential anti-inflammatory effects in humans.
It May Affect Cholesterol Levels
Cholesterol is a fat-like substance found in the body. Too much cholesterol can build up in the blood, which can narrow the arteries. Interestingly, some animal studies have found that amaranth may have cholesterol-lowering properties.
One study in hamsters showed that amaranth oil reduced total cholesterol and "bad" LDL cholesterol by 15% and 22% respectively. It also raised "good" HDL cholesterol while lowering "bad" LDL cholesterol. In addition, research in chickens reported that a diet containing amaranth reduced total cholesterol by up to 30% and "bad" LDL cholesterol by up to 70%. These results come from animal studies and cannot be assumed to apply to people. Ask your doctor about your own cholesterol levels.
It May Support a Weight Management Plan
If you are looking to manage your weight, you may consider adding amaranth to your diet, because amaranth is high in protein and fibre, which can support a balanced eating plan. One study found that a high-protein breakfast lowered levels of ghrelin, the hormone that stimulates hunger.
Another study of 19 people showed that a high-protein diet was associated with a lower appetite and calorie intake.
The fibre in amaranth can move slowly through the digestive tract without being digested, and may help increase the feeling of fullness.
Amaranth Is Naturally Gluten-Free
Gluten is a type of protein found in grains such as wheat, barley and rye. For people with coeliac disease, eating gluten triggers an immune response in the body, which causes damage and inflammation in the digestive system. People with gluten sensitivity may also experience unpleasant symptoms such as diarrhoea, bloating and gas.
While most commonly eaten grains contain gluten, amaranth is naturally gluten-free and can be eaten by people who follow a gluten-free diet.
How to Use Amaranth
Amaranth is easy to prepare and can be used in many different dishes. You can prepare it by soaking it in water before cooking and then letting the grains sprout for one to three days. Sprouting makes the grains easier to digest and breaks down antinutrients that can interfere with mineral absorption.
To cook amaranth, combine water with amaranth in a ratio of 3:1. Bring to the boil, then reduce the heat. Cook for about 20 minutes, until the water has been absorbed.
A few ways to eat amaranth include:
- Add it to smoothies to increase their fibre and protein content.
- Use it in meals instead of pasta, rice or couscous.
- Add it to soups or stews.
- Mix it with fruit, nuts or cinnamon to make a breakfast cereal.
This article is for general information only; please consult your doctor and dietitian about your own situation.
Book an appointment for a personalised nutrition plan
The information in this article is general; what you need depends on your age, health and goals. Message us and we will build the plan that suits you together.
This content is for information only. For a personalised nutrition programme, please consult a dietitian.
