Amaranth is a grain used for thousands of years, and it was even the staple food of the Aztecs. The plant is part of the same family as Swiss chard, quinoa, beet, and spinach, and it produces thousands of tiny grains that look like rice. It is still not widely used in Brazilian diets, but its great nutritional value is being discovered. In addition to the grains, the leaves of amaranth can also be eaten.

Amaranth: Properties

Amaranth contains 251 calories per 300 ml cup. It has little fat, and it is unsaturated. This food is rich in iron and magnesium and contains good amounts of calcium and phosphorus. Manganese is one of its main elements, which works as an antioxidant, improving body metabolism, bone health, and wound healing.

Amaranth is a great option for vegetarians, the elderly, and those who exercise, as it is high in protein with high biological value, which means that it is efficiently used by the body. The calcium, along with phosphorus and magnesium, is found in amaranth in good amounts for bone and dental health. However, it is not a substitute for milk. Amaranth also supports the immune system with vitamin C and zinc, and is rich in fiber, which improves intestinal transit.

Benefits

In addition, because it is high in protein, amaranth contains healthy amino acids important for the proper functioning of the body, such as lysine, methionine, and cysteine. The cereal does not contain gluten, making it suitable for those with celiac disease. Some studies have

shown that amaranth may offer the following benefits:

  • Control blood pressure
  • Aid weight loss
  • Help with muscle gain
  • Cancer prevention
  • Cholesterol control

Its benefits can already be seen by consuming two to three tablespoons per day, around 45 grams.

A chart has been published comparing the properties of amaranth with other foods:

Nutrients – 45 g Cooked amaranth Cooked soybean Cooked black bean Cooked carioca bean Cooked lentil Cooked cowpea Brown rice
Calories 46 kcal 77.85 kcal 34.65 kcal 34 kcal 41.8 kcal 35 kcal 50 kcal
Proteins 1.71 g 7.48 g 2 g 2.16 g 2.8 g 2.3 g 1.04 g
Total Fats 0.71 g 4 g 0.225 g 0.225 g 0.22 g 0.27 g 0.37 g
Carbohydrates 8.41 g 4.46 g 6.3 g 6.12 g 7.3 g 6 g 10.58 g
Calcium 21 mg 45.9 mg 13 mg 12.15 mg 7.2 mg 7.65 mg 4 mg
Potassium 61 mg 231.75 mg 115 mg 114.75 mg 99 mg 113.8 mg 36 mg
Iron 0.95 mg 2.3 mg 0.675 mg 0.585 mg 0.675 mg 0.5 mg 0.24 mg
Phosphorus 67 mg 110 mg 39.6 mg 39 mg 46.8 mg 38 mg 35 mg
Sodium 3 mg 0.45 mg 0.9 mg 0.9 mg 0.45 mg 0.45 mg 0
Zinc 0.39 mg 0.517 mg 0.315 mg 0.315 mg 0.495 mg 0.5 mg 0.28 mg
Magnesium 28 mg 38.7 mg 18 mg 18.9 mg 9.9 mg 17.1 mg 20 mg
Fiber 0.9 g 2.7 g 3.78 g 3.8 g 3.5 g 3.37 g 0.8 g

Source: United States Department of Agriculture.

How to Prepare Amaranth

Amaranth is incredibly versatile: it can be cooked as a cereal or mixed with other grains, such as rice. It can also be ground into a gluten-free flour, which can partially replace wheat flour in recipes for cakes and bread, for example.

To make cookies, amaranth grains can be baked until they have a crunchy consistency. The leaves of the amaranth plant can be used to make teas, soups, and sauces that are much more nutritious.

Usage Tips

Rice and quinoa can be replaced or used together with amaranth in recipes. For cooking, use 2.5 to 3 cups of water for each cup of amaranth. The rest of the process is similar to cooking rice: let the grain absorb the water in about 20 minutes.

Amaranth can also replace couscous or risotto in dishes, since its texture and size are quite similar; just use a bit less water so it doesn’t “swell” too much. Amaranth has a mild flavor, which goes well with most recipes, both sweet and savory. Its taste is sometimes described as similar to nuts. It can be used in grain or flour form to thicken soups, add to salads, etc.

A fun way to prepare amaranth is to make amaranth popcorn as a crunchy snack. When placed in a microwave or a very hot skillet for a few minutes, it pops just like corn.

Contraindications and Risks of Excess Amaranth

Amaranth has a high glycemic index, so it is not highly recommended for diabetics, as they may experience rapid glucose absorption. Since the plant is rich in protein, care should be taken not to consume it in excess, especially by those with kidney disorders, as over time it can overload the functions of the liver and kidneys.

Additionally, amaranth is not a light food since it is a source of carbohydrates, just like other cereals. Therefore, it’s best consumed in moderation, alongside a balanced diet and regular physical activity.

Also see: Tea to Get Pregnant

Photo: Niedereschbach