Amaranth Grain: A Nutritional Guide

Medically reviewed by Jamie Johnson, RDN

Amaranth is a tiny, round pseudocereal (a plant not in the same botanical family as most grains but generally accepted as a grain). It is often used in its intact whole-grain form, popped or puffed, or ground into flour. It is naturally gluten-free and is considered an ancient grain, dating back 7,000–8,000 years ago in the Americas.

Amaranth has an impressive nutrient profile and has been associated with several health benefits. This article reviews the nutrient composition and health benefits of amaranth and offers tips on how to incorporate it into your diet.

Amaranth Grain Nutrition Profile

Amaranth is a complete protein, meaning it contains all nine essential amino acids. Those tiny, round seeds pack in the protein, too,  containing 14% protein, which is close to double the amount of protein found in corn and rice.

Amaranth is also a good source of iron, selenium, and vitamin B6 and is an excellent source of magnesium, phosphorus, and manganese. It also contains, on average, more than triple the calcium of other grains and is the only grain documented to contain vitamin C.

One cup (246 grams) of cooked amaranth contains:

• 251 calories

• 46 grams carbohydrate

• 5.2 grams fiber

• 9.3 grams protein

• 3.9 grams total fat

• 5.2 milligrams iron (29% of the daily value)

• 13.5 micrograms selenium (24.5% of the daily value)

• 0.3 milligrams vitamin B6 (23% of the daily value)

• 2.1 milligrams manganese (91% of the daily value)

• 160 milligrams magnesium (38% of the daily value)

• 364 milligrams phosphorus (29% of the daily value)

• 332 milligrams potassium (7% of the daily value)

• 116 milligrams calcium (11% of the daily value)

Which Is More Nutritious, Amaranth or Quinoa?

Quinoa is another popular pseudocereal, similar to amaranth. Both have a nutty, earthy flavor and short cooking times and are naturally gluten-free.

When comparing the two nutritionally, quinoa has 222 calories and 8 grams of protein per cup, while amaranth has 251 calories and 9 grams of protein per cup. Both have 5 grams of fiber per cup, but amaranth contains 46 grams of carbohydrates per cup, and quinoa contains 39 grams of carbohydrates per cup. Amaranth is also higher in iron, selenium, calcium, magnesium, manganese, phosphorus, and potassium compared to quinoa. Quinoa contains more zinc, folate, and vitamin B6 than amaranth.

Overall, amaranth seems to rise just above quinoa nutritionally. However, both are nutrient-dense ancient grains that make an excellent addition to your diet.

Amaranth Grain Benefits

Most clinical studies performed regarding the health benefits of amaranth have been done in animals, with few studies performed in humans. Nevertheless, research data still suggests the potential health benefits of the amaranth grain.

Has Potential to Improve Cholesterol Levels

High-fiber foods, such as amaranth, help the body naturally lower cholesterol and improve heart health. Soluble fiber binds to cholesterol in the gastrointestinal tract, preventing it from entering the bloodstream and the rest of the body. Amaranth contains both soluble and insoluble fiber.

A 2019 review looked at studies of amaranth in relation to cardiovascular risk. Most studies involved animals, and fewer studies involved humans. Most of the animal studies concluded that amaranth can decrease both total and low-density lipoprotein (LDL), or "bad" cholesterol levels. However, studies in humans were inconclusive regarding amaranth's ability to lower cholesterol.

More studies are necessary in humans to see if the results seen in animals hold true for people with high cholesterol levels.

May Be Beneficial for Reducing High Blood Pressure

A 2020 review study concluded that amaranth contains peptides (short strings of amino acids) that can help lower blood pressure levels.

Animal studies have been promising, showing that amaranth peptides are as effective as low-intensity exercise at reducing blood pressure. However, more studies in humans are necessary to verify these effects.

Could Reduce Inflammation

Amaranth contains lunasin, a peptide believed to have anti-inflammatory properties. A 2014 study showed that amaranth decreased inflammation in both humans and mice.

This suggests that amaranth may serve as a natural supplement for inflammatory conditions, such as arthritis.

May Aid in Weight Management

Amaranth is a good source of fiber, which aids in digestion and can improve gut health. It’s also a great source of protein. Both of these nutrients help you feel full for longer.

Including fiber- and protein-rich foods in your diet, such as amaranth, can help regulate your appetite and improve metabolism, which aids in weight management efforts.

Could Support Bone Health

Amaranth is a good source of plant-based calcium. Calcium is important for repairing and strengthening bones. In addition, amaranth is an excellent source of phosphorus, which is also important for strong bones.

A 2020 study found that amaranth helped improve bone health in mice with osteoporosis (progressive bone loss). This is important because it may help reduce the risk of broken bones or fractures in postmenopausal people who are susceptible to osteoporosis.

More studies are necessary to see if these results can be replicated in humans.

How to Incorporate Amaranth Into Your Diet

Amaranth is a very tall plant with wide leaves and flowers that are bright and beautiful, coming in shades of purple, red, or gold. The stems, leaves, and seeds of the amaranth plant are all edible. The leaves can be eaten fresh or cooked, similar to spinach or kale, and are often added to soups, salads, or stir-fries.

Frequently, amaranth is used in its whole grain form, but it is also used as a flour for baked goods or is puffed or popped for use in cereals and granola bars.

The amaranth grain is easy to cook. Simply bring amaranth and water to a boil in a saucepan (using a 1 cup amaranth to 2 cups water or 1 cup amaranth to 3 cups water ratio, depending on how you want the texture to be when cooked). When the water reaches a boil, reduce the heat to low and simmer for about 15 minutes or until all the water has been absorbed.

Amaranth grain is delicious when consumed in a variety of ways, including:

• As a side dish similar to other grains such as rice, quinoa, or couscous

• As porridge with fruit and nuts

• Added to soups or stews

• Added to smoothies

• As a topping for salads

• Made as “rice” pudding

• Puffed and made into “rice” cakes

• Ground into flour and used in gluten-free baked goods

You can also soak amaranth grains and allow them to sprout, which can enhance their nutritional benefits.

Should Anyone Not Eat Amaranth?

When consumed in everyday amounts in food form, amaranth is generally considered safe to eat. Because it is gluten-free, it is often included in the diets of people with celiac disease, who have an immune reaction to gluten, a protein found in grains such as wheat, rye, and barley.

Amaranth contains a type of phytochemical called saponins. Saponins are not toxic to humans; however, they can cause side effects, such as gastrointestinal upset, when consumed in large quantities.

Amaranth is considered to be hypoallergenic, thus allergic reactions to amaranth are very rare. Nevertheless, if you have an allergy or sensitivity to amaranth, avoid it.

Summary

Amaranth is a gluten-free, highly nutritious ancient grain. It is high in nutrients such as protein, fiber, iron, selenium, vitamin B6, magnesium, phosphorus, and manganese. Amaranth may help reduce cholesterol levels, lower high blood pressure, reduce inflammation, aid in weight management, and support bone health.

It is generally considered safe to consume in everyday food amounts. Cooked amaranth may be used in place of other grains as a side dish, mixed into soups, added to smoothies, added as a topping for salads, or eaten as porridge.

Read the original article on Verywell Health.