Looking to mix up your grain game? Popular options like quinoa, buckwheat, oats, and millet are great options, but without amaranth, you’re missing out on a great addition to your meals.
You may not be familiar with this grain, but it dates back thousands of years in the human diet. According to the Whole Grain Council, the Aztecs referred to amaranth as the “food of immortality”. Its peppery yet “pleasantly sweet” flavor along with a grassy aroma means you can use it for dinner as well as dessert. That may sound strange at first (isn’t it salty, like quinoa?), but many pastry chefs use this grain to make amaranth pudding, which is made with vanilla, raisins, and coconut, or chocolate and various nuts. Read on to learn more about this impressive whole food.
where the amaranth grows
The Whole Grains Council says that amaranth seeds were originally found in Argentina before humans moved them north through Mexico and then through Europe and Asia. Today, this grain can be found all over the world, including in your own backyard, if you have in your hands some seeds. The council adds that the plant can “adapt to a wide range of growing conditions and do well at a variety of elevations.” Bonus: The vibrant magenta blooms add beautiful color to your garden before they start to turn golden and it’s harvest time.
Amaranth Nutritional Information
Here’s a simple breakdown of notables macro and micronutrients packed in one cup of cooked amaranth:
- 251 calories
- 46 grams of carbohydrates
- 5.17 grams of fiber
- 9.35 grams of protein
- 116 milligrams of calcium (9.67 percent daily value, or DV)
- 54.1 micrograms of folate or vitamin B9 (13.53% DV)
- 5.17 milligrams of iron (28.72% DV)
- 160 milligrams of magnesium (50% DV)
- 332 milligrams of potassium (12.77% DV)
- 13.5 micrograms of selenium (24.55% DV)
Don’t be afraid of the carbohydrates in amaranth – the amount is similar to or less than that of other whole grains. Amaranth also contains more protein per cup than other grains. Check out the carb and protein stats for other grains below (all cooked):
- Buckwheat grains: 155 calories33.4 grams of carbohydrates, 5.68 grams of protein
- Oatmeal (old fashioned): 154.7 calories26.7 grams of carbohydrates, 6.7 grams of protein
- Darling: 207 calories41.2 grams of carbohydrates, 6.11 grams of protein
- Quinoa: 222 calories39.4 grams of carbohydrates, 8.14 grams of protein
That impressive amount of protein in amaranth is further enhanced by being a complete protein, which means that it includes all nine essential amino acids. (Buckwheat, oatmealmillet and quinoa also contain complete protein). Plus, the high fiber content makes it a beneficial addition to anyone looking for shed some pounds thanks to digestive nutrients and gut healing properties. Plus: it’s gluten-free.
A word of caution: while not much data is available on the glycemic index of amaranth, a study estimates it be between 87 and 106, which is considered high. As a result, diabetics should try and mix amaranth with high-fiber and high-protein foods, such as leafy green vegetables and lean meat, to reduce the chance of it causing a blood sugar spike.
Amaranth health benefits
The Whole Grains Council also notes that amaranth contains a peptide called lunasin, which may have anti-inflammatory and anticancer effects. A 2014 study published in Molecular Nutrition and Food Research supports this theory. During this study, the researchers discovered that amaranth prevented the activation of NK-kB (a group of genes that trigger inflammatory and immune responses). Although inflammation is our body’s natural response to damaged or damaged cells, anyone with chronic inflammation problems they might find some relief by adding amaranth to their regular diet.
An earlier 2012 study in the Food Science Magazine He listed a few more benefits you can probably count on from amaranth that have been noted over the years, including lower blood sugar and cholesterol levels and improved hypertension. It also boosts the immune system and can even prevent allergic reactions. (That’s a lot for such a small grain.)
how to cook amaranth
By now, you are probably wondering how to cook amaranth. You can use it the same way you would any other grain. Whole Grains Counsel recommends combining one cup of dry grain with two cups of liquid (water or your favorite broth) and boiling for about 15 to 20 minutes. When done, the texture should resemble porridge or polenta. Then, throw almost anything on top, be it vegetables, fish or chicken. Or use it to create a sweeter treat with ingredients like chocolate and cinnamon. Give it a try the next time you’re in the mood for a bowl of grains and enjoy all the delicious benefits.
This article originally appeared on our sister site, first for women.
