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Amaranth

a healthy little seed!

by Jon David Miller, M.A., M.Div., natural health wellness educator & author

 

Amaranth gives us a tiny seed with great nutritional value, high in fiber, protein, minerals and antioxidants. You can simmer it for porridge or pop it like popcorn.

Several species have been cultivated for at least 8000 years, especially in Central and South America. It was a staple for the Inca, Maya and Aztec civilizations, even celebrated in religious rituals. It was banned by the conquistadores for use by the natives to weaken their culture.

In modern times Amaranth has been rediscovered for its culinary and nutritional benefits. It is not a cereal grain but can be an alternative to other seeds and grains such as quinoa, rice, millet or oats.

Amaranth has a nutty flavor. The seeds are light brown to yellow and very tiny at 1 to 1.5 millimeters.

Amaranth is rich in fiber, protein, and minerals, including calcium, phosphorus, manganese and iron. It also contains folic acid and protective antioxidants, including vitamin C. 

Amaranth is gluten-free, a great choice for those avoiding gluten. Other gluten-free seeds and grains commonly prepared in a similar way include quinoa, buckwheat, brown rice and millet.

Allergic reactions to amaranth are very rare.

 

Amaranth Preparation and Use

To prepare amaranth for porridge simmer it in 2 1/2 parts of liquid for 1 part of dry seeds until the liquid is absorbed to create a creamy consistency. Water is most common, but juice or broth can be used for flavoring. Cooking time is about 20 minutes.

Raw amaranth seeds cannot be digested well, and absorption of nutrients is impaired.

You can soak the seeds overnight to clear away anti-nutrients, make nutrients more available and lessen cooking time. Letting it sprout for a few days it can be added raw to salads or sandwiches for extra nutrition.

Popping amaranth like popcorn is an alternative way to use it.

Amaranth is great as breakfast food. Raisins, dates, berries, other fruits, honey or maple syrup can be used for sweetening if desired.

It can be used in dishes in place of pasta or rice or added to soups or smoothies. Like flaxseed, Amaranth goes well with salads, vegetables, potatoes, eggs and cheese. Salt and spices such as cinnamon, turmeric, black pepper and cayenne add flavor and health benefits.

Cooked or ground to flour, amaranth can be added to homemade breads, pancakes, granola, etc.

If you grow amaranth into the tall plant, the leaves and stems can be harvested and prepared like spinach or kale.

 

Amaranth Benefits for Health

Some of the nutrients in amaranth are anti-inflammatory. It contains a peptide called lunasin, which is said to have inflammation reducing properties. It contains antioxidants such as phenolic acids, combating cardiovascular and cancer issues.

The fiber and the oil in amaranth may be beneficial in lowering cholesterol and high blood pressure, as well as in assisting weight loss.

Animal studies indicated that amaranth decreased total and “bad” LDL cholesterol, while increasing “good” HDL cholesterol.

Amaranth is rich in fiber and protein, both of which can help in weight loss. It is known to reduce hunger and may improve metabolism.

Amaranth contains certain peptides (short strings of amino acids) known to lower high blood pressure.

Amaranth is a good source of easily absorbed plant calcium, needed for strengthening or healing bones. It contains a substantial amount of phosphorus, which is also important for strong bones.

 

Nutritional Profile

Amaranth is a good source of protein, fiber, manganese, magnesium, phosphorus, iron and calcium, plus micronutrients and antioxidants. It has complete protein, containing all nine essential amino acids. It is relatively high in lysine, an important amino acid, but lower in leucine and threonine than some grains.

One cup (246 grams) of cooked amaranth contains the following nutrients (source):

Calories: 251

Protein: 9.3 grams – rebuilds tissue, forms enzymes and hormones, etc.

Carbs: 46 grams – used for energy

Fat: 5.2 grams – used for energy, lubrication, hormones, nerves, etc.

Manganese: 105% of the RDI – good for the brain and nerves

Magnesium: 40% of the RDI – essential for hundreds of bodily functions

Phosphorus: 36% of the RDI – strengthens bones and connective tissue

Calcium: 32% to 39% of the RDI – supports bone, teeth, heart and nerve health

Iron: 29% of the RDI – builds blood, transports oxygen, supports immunity

Selenium: 19% of the RDI – protective antioxidant, supports thyroid and brain

Copper: 18% of the RDI – needed for enzymes, connective tissue, hair, etc.

 

Comparative Nutritional Analysis

Source: Wikipedia – https://en.wikipedia.org/wiki/Amaranth_grain

 

Synopsis ~ composition:	Amaranth	Wheat	Rice	Sweet Corn	Potato
Component (per 100g portion)	Amount	Amount	Amount	Amount	Amount
water (g)	11	13	12	76	82
energy (kJ)	1554	1368	1527	360	288
energy (kcal)	371	327	365	86	69
protein (g)	14	13	7	3	1.7
fat (g)	7	2	1	1	0.1
carbohydrates (g)	65	71	79	19	16
fiber (g)	7	12	1	3	2.4
sugars (g)	1.7	<0.1	>0.1	3	1.2
iron (mg)	7.6	3	0.8	0.5	0.5
manganese (mg)	3.4	4	1.1	0.2	0.1
calcium (mg)	159	29	28	2	9
magnesium (mg)	248	126	25	37	21
phosphorus (mg)	557	288	115	89	62
potassium (mg)	508	363	115	270	407
zinc (mg)	2.9	2.6	1.1	0.5	0.3
pantothenic acid (mg)	1.5	0.9	1.0	0.7	0.3
vitB6 (mg)	0.6	0.3	0.2	0.1	0.2
folate (μg)	82	38	8	42	18
thiamin (mg)	0.1	0.3	0.1	0.2	0.1
riboflavin (mg)	0.2	0.1	>0.1	0.1	>0.1
niacin (mg)	0.9	5.4	1.6	1.8	1.1

When cooked amaranth contains 75% water, 19% carbohydrates, 4% protein, and 2% fat. (source)

 

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