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What Is Amaranth Good For?

Cultivated by the Aztecs 8,000 years ago

and still a native crop in Peru, the ancient
history of amaranth can be traced to Amaranth Advantage
Mexico and the Yucatan Botanical name: Amaranthus
Peninsula. Today, it's grown in Africa,
India, China, Russia, throughout South
America, and emerging once again in
North America.

Somewhat of an unknown quantity to

many, amaranth is tall - often six feet –
with broad green leaves, bright red or
gold flowers, and around 60 different
species. The flowers are made up of
miniscule, grain-like buds, one reason
why this plant often falls into the "grain"
category. But amaranth isn't technically a
grain like oats, wheat, or rice. It's sometimes referred to as a "pseudo-cereal" because its
nutritional profile is very similar.

One of the most important aspects of this tiny grain is that it's gluten-free. When ground,
the flour is generally a pale ivory shade, although the red "buds" can be ground as well for
a red-tinged and very healthful grain.

Being extremely dense, amaranth is too heavy to be used by itself. It's best used with
other grains for a lighter texture, and with a proven combination of ingredients like guar
gum to impersonate gluten.

Cooking amaranth is comparable to cooking pasta or rice: boil plenty of water (six cups
of water per one cup of amaranth), measure the grain into it, cook and stir for 15 to 20
minutes, drain, rinse, and eat. 

Amaranth can be used as an exceptional thickener for sauces, soups, stews, and even
jellies. Eaten as a snack, amaranth can have a light, nutty, or peppery-crunchy texture and
flavor. Best of all, amaranth is even more nutritious than its true-grain counterparts.

Health Benefits of Amaranth

One reason amaranth is emerging into the forefront among grains is because of its
remarkable nutrition. It's higher in minerals, such as calcium, iron, phosphorus, and
carotenoids, than most vegetables. It has truly remarkable protein content: cup for cup,
28.1 grams of protein compared to the 26.3 grams in oats and 13.1 grams in rice.

Amaranth is a great source of lysine, an important amino acid with protein content
comparable to that of milk, more easily digested; neither can be said of other grains. To
support this positive aspect of amaranth, it also contains primary proteins called albumin
and globulins, which, in comparison with the prolamins in wheat, are more soluble and
digestible.

One cup of raw amaranth contains 15 milligrams of iron, while white rice contains only
1.5 milligrams. One cup of raw amaranth also contains 18 milligrams of fiber; in
comparison, white rice contains 2.4 grams.

At 105% of the daily value per serving, the manganese in amaranth is off the charts, yet it
contains fewer carbohydrates. Amaranth contains more than three times the amount of
calcium and it's also high in magnesium, phosphorus, and potassium. Amaranth contains
6 to 10% oil, predominantly unsaturated, or around 77% unsaturated fatty acids, including
linoleic acid, required for optimum nutrition. Not least in this list, amaranth is the only
grain with documented vitamin C content.

Amaranth Nutrition Facts

Serving Size: 4.9 ounces (139 grams), raw

Amt. Per % Daily

 
Serving Value*

Calories 716  

Calories from Fat 113  

Total Fat 14 g 21%

Saturated Fat 3g 14%

Trans Fat 0g 0%

Cholesterol 0g 0%

Sodium 8 mg 0%

Total Carbohydrates 127 g 42%

Dietary Fiber 13 g 52%

Sugar 3g  

Protein 26 g  
 Amt. Per % Daily
 
Serving Value*

Vitamin A 0% Vitamin C 15%

Calcium 31% Iron 82%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or
lower depending on your calorie needs.

Studies Done on Amaranth

A study on amaranth reported that its seeds contain not only important nutritional
properties, but also phytochemical compounds like rutin and nicotiflorin, and peptides
with the ability to help lower hypertension and incidences of cancer.

Researchers suggested further investigation on the function of health-beneficial peptides

in amaranth, particularly lunasin, which was previously identified in soybeans and thought
to have cancer-preventing benefits, as well as lowering incidences of chronic diseases,
such as inflammation, diabetes, heart disease, and stroke.1

As cardiovascular disease (CVD) is linked to high blood cholesterol (hyperlipidemia),

hypertension, obesity, and diabetes, scientists reported that reducing saturated fat while
increasing unsaturated fatty acids can prevent CVD. Amaranth was studied in relation to
these findings and found it to be potentially beneficial for CVD patients.

Test results also concluded that amaranth oil could be a functional food product for
preventing and treating cardiovascular diseases.2

Amaranth Healthy Recipes:

Tabbouleh-Style Amaranth Salad

Ingredients:

✓ 1½ cups cold water

✓ ½ cup uncooked whole-grain amaranth

 ✓ 2 cups diced unpeeled English cucumber

✓ ½ cup thinly sliced celery

✓ ½ cup finely chopped red onion

✓ ¼ cup chopped fresh mint

✓ ¼ cup chopped fresh flat-leaf parsley

✓ ¼ cup pine nuts, toasted

✓ 2 Tbsp. extra virgin olive oil

✓ 1 teaspoon grated lemon rind

✓ 2 Tbsp. fresh lemon juice

✓ ¼ teaspoon salt

✓ ¼ teaspoon crushed red pepper

✓ ½ cup chickpeas (garbanzo beans)

✓ 1 cup (4 ounces) feta cheese, crumbled

✓ Lemon wedges (optional)

Procedure:

1. Bring 1 1/2 cups cold water and amaranth to a boil in a medium

saucepan; reduce heat, cover, and simmer 20 minutes or until water is
almost absorbed (it will have the appearance of mush).

2. While amaranth cooks, combine cucumber and the next 11 ingredients

in a large bowl.

3. Place amaranth in a sieve, and rinse under cold running water until
room temperature; drain well, pressing with the back of a spoon. Add
to cucumber mixture; toss to blend. Add cheese; toss gently. Garnish
with lemon wedges, if desired.

Note: It's important that the amaranth is placed in a fine mesh sieve. The grain is so tiny
that it will slip through a traditional strainer. If one is not available, place the cooked
amaranth on a large baking sheet, and spread it in a thin layer so it will cool without
clumping together.

(Source: Yummly.com)
 Amaranth Fun Facts
In Mexico, a bon-bon of sorts is made from popped amaranth mixed with sugar or honey,
and called "dulce de alegria" or “sweet delight." They're formed into little skull-like
confections and distributed during the Mexican "Día de Muertos" or "Day of the Dead"
celebration.

Summary
Named after the Greek word “amarantos,” which means “one that does not wither,"
colorful amaranth flower buds stay vibrant even after drying. Cultivated by the
Aztecs 8,000 years ago, amaranth is still popular in many cultures, and becoming
more so in recent years. It can be popped like corn, cooked similar to rice or pasta,
or ground to flour.

The amazing thing about amaranth is how it compares nutritionally to other grains:
far more iron, calcium, protein, manganese, fiber, and other phytonutrients than
wheat or rice. Amaranth is one of the most protein-rich of any plant-based food,
rivaling that of animal-based foods like cheese.

Ultimately, amaranth is a true powerhouse, known to help prevent a number of

chronic health conditions such as diabetes, heart disease, cancer, and
stroke. Luckily, it can be found in most supermarkets.

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 How to Make Hummus

Other sources:
http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5676/2
http://www.wholegrainscouncil.org/whole-grains-101/types-of-amaranth
http://glutenfreecooking.about.com/od/nutritionmealplanning/a/amaranth.htm
http://www.wholefoodsmarket.com/recipes/food-guides/sea-veggies
http://www.heirloom-organics.com/guide/va/guidetogrowingamaranth.html
http://nutritiondata.self.com/facts/cereal-grains-and-pasta/10640/2

References:
1 http://www.ncbi.nlm.nih.gov/pubmed/20599579, Amaranth lunasin-like peptide internalizes into
the cell nucleus and inhibits chemical carcinogen-induced transformation of NIH-3T3 cells, Nov. 20
12
2 http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1779269, Amaranth oil application for coronary h
eart disease and hypertension, Nov. 2012

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