Add Amaranth to Your Diet for Complete Nutrition

Amaranth is a pseudocereal that has been consumed for centuries and is a great addition to any diet because of its packed nutrients. Amaranth can be consumed as whole grain or ground into flour and can be found in many recipes. In this article, we will take a closer look at the benefits of incorporating amaranth into your diet, its nutritional contents, and some delicious ways to incorporate it into your meals.

Benefits of Amaranth

Here are some benefits of amaranth for your diet:

1. Rich in Nutrients: Amaranth is rich in essential nutrients such as protein, fiber, vitamins, and minerals. Compared to other grains, it contains more protein and fiber making it ideal for vegetarians and vegans. It also contains minerals such as calcium, iron, and magnesium that are essential for maintaining strong bones, blood cells, and muscle function.

2. Gluten-Free: Amaranth does not contain gluten, making it an ideal alternative for those with gluten sensitivities or celiac disease. Gluten is found in grains such as wheat, rye, and barley and can cause inflammation and damage to the small intestines.

3. May Improve Heart Health: Amaranth contains protein called lunasin, which is believed to reduce LDL cholesterol (the bad kind of cholesterol) while increasing HDL cholesterol (the good kind of cholesterol) levels. The high fiber content in amaranth may also help reduce cholesterol levels while also lowering blood pressure.

4. May Aid in Digestion: Amaranth is rich in both soluble and insoluble fibers that are essential for digestion. The soluble fiber present in amaranth slows down the emptying of the stomach, which improves nutrient absorption and reduces the risk of blood sugar spikes. The insoluble fiber keeps the digestive system functioning smoothly and prevents constipation.

5. May Enhance the Immune System: The high levels of vitamins and minerals present in amaranth are also beneficial for the immune system. Vitamin C, vitamin E, and zinc are all essential for healthy immune function and are present in amaranth.

Nutritional Content of Amaranth

One cup of cooked amaranth contains several nutrients:

• Calories: 251

• Protein: 9.3 grams

• Fiber: 5.2 grams

• Fat: 3.8 grams

• Carbohydrates: 46 grams

• Calcium: 116 milligrams

• Iron: 5.2 milligrams

• Magnesium: 256 milligrams

• Phosphorus: 340 milligrams

• Potassium: 332 milligrams

• Zinc: 2.6 milligrams

• Vitamin C: 9.4 milligrams

• Vitamin E: 0.5 milligrams

• Thiamine: 0.2 milligrams

• Riboflavin: 0.4 milligrams

• Niacin: 2.5 milligrams

• Folate: 82.2 micrograms

Ways to Incorporate Amaranth into Your Diet

Following are some ways to incorporate amaranth into your diet:

1. Cooked as a Grain: Amaranth can be cooked and served as whole grain, similar to rice or quinoa. It can be consumed as a side dish, added to salads, or used as a base for a stir-fry.

2. Amaranth Flour: Grinding amaranth into flour and using it to make baked goods such as bread, muffins, and pancakes. It can add a nutty flavor and nutritional value to your favorite recipes.

3. Popped Amaranth: Popped amaranth can serve as a fun and crunchy addition to salads, yogurt, and oatmeal. Just heat up a dry skillet, add a tablespoon of amaranth and stir frequently to prevent burning once it starts popping like popcorn.

4. Amaranth in Soups and Stews: Mix the cooked amaranth with soups and stews towards the end of the cooking process to provide a nutritious boost to these hearty meals.

Recipes

Below are three delicious recipes to help you get started with incorporating amaranth into your diet:

1. Spicy Amaranth and Black Bean Salad: A nutritious salad recipe containing cooked amaranth, black beans, red bell pepper, jalapeno pepper, garlic, cilantro, olive oil, lime juice, salt, and pepper.

2. Amaranth Porridge with Cinnamon and Maple Syrup: A simple but delicious breakfast recipe containing cooked amaranth, milk, maple syrup, cinnamon, vanilla extract, toasted nuts, and fresh fruit

3. Amaranth and Vegetable Stir-Fry: A nutritious stir-fry recipe containing cooked amaranth, olive oil, onion, garlic, mixed vegetables (peppers, broccoli, and carrots), soy sauce, hoisin sauce, honey, salt, and pepper.

Conclusion

Amaranth is considered a “superfood” because of its nutrient-rich nature and health benefits. Whether you’re a vegetarian or have a gluten sensitivity, amaranth is a great choice due to its high protein, fiber, vitamin, and mineral contents. With its nutty flavor and versatility, there are many delicious ways to add this superfood to your diet.