Amaranth, a grain once revered by the Aztecs, is experiencing a resurgence in popularity as a superfood in modern times. This ancient grain, often overshadowed by more commonly known grains like quinoa and chia, boasts an impressive nutritional profile and many health benefits. NMTBP explores why amaranth deserves a prominent place in your diet

Nutritional profile

Amaranth is a nutritional powerhouse. It is a pseudocereal, meaning it is not a true cereal grain like wheat or oats but shares similar properties. A cup of cooked amaranth (about 246 grams) offers:

• Calories: Approximately 251
• Protein: 9 grams
• Fibre: 5 grams
• Fat: 4 grams
• Carbohydrates: 46 grams
• Iron: 29% of the Daily Value (DV)
• Magnesium: 40% of the DV
• Phosphorus: 36% of the DV
• Manganese: 105% of the DV

Additionally, amaranth is a good source of calcium, zinc, and several essential vitamins, including vitamins A, C, and E. Its protein content is notably high for a grain, making it an excellent choice for vegetarians and vegans

A complete protein source

One of amaranth’s most remarkable qualities is that it contains all nine essential amino acids, making it a complete protein. This is relatively rare for plant-based foods and is particularly beneficial for those who rely on plant sources for their protein intake. The presence of lysine, an amino acid often limited in other grains, further enhances its protein profile

High in fibre

Amaranth is rich in dietary fibre, which aids digestion, helps maintain healthy cholesterol levels, and contributes to a feeling of fullness. This makes it a great option for those looking to manage their weight or improve their digestive health. The fibre in amaranth also supports a healthy gut microbiome, which is crucial for overall health and immunity

Gluten-Free

Amaranth is an excellent alternative to gluten-containing grains for individuals with celiac disease or gluten sensitivity. It can be used in various recipes, from bread and pasta to breakfast porridge and energy bars, offering versatility without compromising on taste or texture

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Antioxidant properties

Amaranth is rich in antioxidants, compounds that protect the body from damage by free radicals. These antioxidants include phenolic acids and flavonoids, which have been linked to reduced inflammation and a lower risk of chronic diseases such as heart disease and cancer. Regular consumption of antioxidant-rich foods like amaranth can contribute to better long-term health

Heart health

The nutrients in amaranth, particularly its fibre, magnesium, and antioxidants, play a significant role in promoting heart health. Magnesium helps regulate blood pressure, while fibre helps reduce bad cholesterol levels. The antioxidants in amaranth can also help protect the heart by reducing oxidative stress and inflammation

Bone health

Amaranth’s impressive mineral content, including calcium, magnesium, and phosphorus, supports strong and healthy bones. These minerals are crucial for bone density and can help prevent osteoporosis and other bone-related disorders. Amaranth provides a valuable alternative source of these essential nutrients for those who don’t consume dairy

Versatility and usage

Amaranth can be prepared and consumed in various ways, making it easy to incorporate into your diet. It can be cooked and eaten as a whole grain, popped like popcorn for a crunchy snack, or ground into flour for baking. Its nutty flavour complements both sweet and savoury dishes

Here are a few ideas to include amaranth in your meals:

1. Breakfast porridge: Cook amaranth with milk or a plant-based alternative and top with fruits, nuts, and a drizzle of honey
2. Salads: Add cooked amaranth to salads for an extra boost of protein and texture
3. Soups and stews: Amaranth thickens soups and stews while adding nutritional value
4. Baking: For a nutritious twist, substitute amaranth flour for a portion of wheat flour in baking recipes

Amaranth’s rich history and impressive nutritional profile earn it a well-deserved place in the superfood category. High in protein, fibre, and essential nutrients, this ancient grain supports heart and bone health, aids digestion, and offers antioxidant benefits. Its versatility in the kitchen makes it easy to incorporate into various dishes, providing a wholesome and delicious way to enhance your diet. Embrace amaranth as part of your healthy eating routine and enjoy the myriad benefits it has to offer