I’m a Dietitian, and This Is My Favorite High-Protein Whole Grain

This protein-packed ancient grain has earned a permanent place in my pantry.

Reviewed by Dietitian Maria Laura Haddad-Garcia

I don’t know what I would do without whole grains. From the comfort and fullness they provide to their deliciousness, keeping a variety of whole grains stocked in my pantry is nonnegotiable. Whole grains are not only a source of carbohydrates needed to fuel our body, but they also deliver more than that. Let’s dive in.

Although the word “whole” in whole grains means that all parts of the grain are left complete and intact, it also represents their well-rounded and robust nutrient content. In other words, a lot of goodness is packaged in the tiny morsels of whole grains. In addition to their carb content, some other nutrients include vitamins, minerals, antioxidants and disease-fighting phytochemicals. Not to mention, some whole grains are packed with protein. And amaranth is a high-protein whole grain I love over the others.

What Is Amaranth?

If this is the first you’ve heard of amaranth, you may be surprised to learn that it has been around for thousands of years. Native to the Americas, amaranth was cultivated and consumed by the Aztec, Maya and Inca civilizations, per a 2022 article in Foods. Like quinoa, this ancient whole grain is often classified as a “pseudocereal” because it is a seed from a different plant species than traditional cereal grains like oats and barley. Yet, amaranth is prepared and eaten in the same way as common whole-grain cereals. Amaranth has a pleasant nutty flavor and thick consistency, making it ideal for sweet or savory porridges alike.

Why I Love Amaranth

It’s Loaded with Protein

Amaranth is my go-to whole grain because it’s a plant-based protein powerhouse! According to the USDA, 1 cup of cooked amaranth boasts an impressive 9 grams of protein. Unlike most grains, amaranth is a complete protein with a balanced composition of all nine essential amino acids, which are needed in sufficient amounts to build muscle, hormones, neurotransmitters and immune-supporting antibodies. But that’s not all. A 2022 study published in Food Research International highlights that amaranth seeds contain a protein peptide similar to lunasin, found in soybeans and known for helping prevent certain types of cancer.

It's Full of Fiber

One of the benefits of eating more whole grains is that the fiber isn’t stripped away like in their refined-grain counterparts. Fiber is a necessary nutrient that helps stabilize blood sugar levels, support digestive health and lower cholesterol levels. To reap these benefits, I aim for the Dietary Guidelines for Americans’ recommendation to consume 25 grams of fiber daily. By eating a half-cup of amaranth, I get 4 grams of dietary fiber—16% of the recommended intake.

It's a Great Source of Iron

As a mom and dietitian, my top priority is to ensure my family gets all the iron they need. Iron is a critical mineral for our red blood cells, allowing them to transport oxygen throughout our body. While meat is one of the most widely known sources of iron, plant-based 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 intake for a 6-month-old baby (comparable to what fortified baby cereals contain!). That said, dietary iron comes in two forms: heme and nonheme, and our body can better absorb the former, found in animal-based foods. Yet, pairing plant-based foods, which deliver nonheme iron, with vitamin C-rich foods like strawberries helps increase its absorption.

Related: 7 Sneaky Signs You Could Have Iron Deficiency

It's High in Magnesium

Minerals like magnesium may quickly become depleted due to high-stress levels and vice versa, per a 2020 review published in Nutrients.

Still, my body needs magnesium to perform essential functions like protein production, muscle and nerve function, blood pressure regulation and more. On those days when I feel more stressed than usual, I try to boost my magnesium intake. Fortunately, amaranth contains 160 mg of magnesium per cooked cup, a remarkable 38% of the Daily Value for the mineral, per the National Institutes of Health.

It's Gluten-Free

At this point, is there anything that amaranth doesn’t contain? Actually, there is! Amaranth is one of the few gluten-free whole grains. Along with quinoa, buckwheat, teff, corn and rice, amaranth is an excellent option for those with celiac disease or gluten sensitivity.

How I Like to Enjoy Amaranth

Amaranth is a versatile little grain that can be used in a variety of dishes. But before I whip up a pot of amaranth, I ensure I soak the whole grain overnight. Soaking whole grains improves digestion and enhances the body’s ability to absorb the key nutrients mentioned above.

Once soaked, my favorite way to prepare amaranth is to toss it into a pot of boiling water to create a delicious porridge. Topped with berries, sweetened with a touch of maple syrup and drizzled with almond butter, amaranth porridge has become a nutrient-dense staple in my household. I often describe the texture as a marriage between oatmeal and chia pudding.

But if porridge isn’t your jam, you can also grind amaranth into a fine powder and use it to make protein-packed pancakes or muffins. You can even pop amaranth over dry heat to add to homemade granola. Or you can make some delicious Peanut Butter-Date Energy Balls to get you through your day. But if you’re looking for something a bit more savory, amaranth also makes for a great thickener in soups, stews and chili. The options are truly endless!

Fun fact: Popped amaranth is traditionally used in Mexico to make honey- or agave-sweetened candies shaped into skulls to celebrate Dia de los Muertos.

Recipe to Try: Amaranth Pudding with Amaretto Cream

The Bottom Line

Although I like to rotate whole grains to make sure I eat different plant-based foods every week, I love eating amaranth more regularly. This high-protein whole grain is chock-full of nutrients and very versatile to use. Prepared as porridge or cooked into pancakes, amaranth is an excellent gluten-free option if you are looking to switch up your typical whole-grain intake.

Read the original article on Eating Well.