What is amaranth? Everything you need to know

Amaranth (Amaranthus caudatus) is a plant native to the Americas, extremely ancient and known for its numerous health benefits. It was especially used by the Aztecs and considered the “grain of the gods.” Its seeds are very small and vary in color depending on the species, ranging from milky white to brown.

Amaranth is not a true cereal; it is more correctly defined as a “pseudocereal” and belongs to the class of dicotyledonous plants, unlike cereals, which are monocotyledonous. It is often referred to as a “false cereal,” essentially an herbaceous plant that, botanically, is structurally more similar to legumes.

A complete source of protein, essential for growth and body maintenance, amaranth is naturally gluten-free, making it ideal for those with celiac disease or following a gluten-free diet. Rich in nutrients such as iron, calcium, and fiber, amaranth can help improve bone health and support intestinal regularity. Its culinary versatility makes it suitable for soups, salads, or flours for baking. The leaves of the amaranth plant are also edible and rich in vitamins and minerals.

In modern cuisine, amaranth is becoming a staple for those seeking more nutritious options. With its health benefits and versatility in the kitchen, it is gaining increasing attention in the food and nutrition community.

Content index:

Nutritional values of amaranth

The nutritional content may vary slightly depending on preparation and brand, but generally, amaranth is rich in essential nutrients.
100 grams of raw amaranth seeds contain approximately:

Calories:

371 kcal

Protein:

13,56 g

Fat:

7 g

Carbohydrates:

65 g

Fiber:

6,7 g

Sugars:

1,7 g

Calcium:

159 mg

Iron:

7,6 mg

Magnesium:

248 mg

Phosphorus:

557 mg

Potassium:

508 mg

Vitamin C:

4,2 mg

Vitamin E:

1,2 mg

Glycemic index of amaranth

Amaranth has a glycemic index of 35, which is very low compared to durum wheat pasta, for example, which has a GI of 45. Including amaranth in the diet can help reduce sugar intake and is an optimal choice for controlling blood sugar and abdominal fat.

Calories in amaranth

100 grams of raw amaranth seeds contain about 371 calories. Amaranth is a nutritious and energy-rich food, yet easy to digest, making it suitable for a balanced diet. It can be safely consumed by pregnant women, the elderly, and children due to its ease of digestion.

Amaranth: properties and benefits

Amaranth is known for its numerous health properties:

High-quality protein: Amaranth contains all essential amino acids, making it particularly valuable in various diets.
High fiber content: Essential for digestive health; fiber helps regulate digestion, promote satiety, and support weight control.
Gluten-free: Naturally gluten-free, safe for people with celiac disease.
Rich in minerals: Contains calcium, iron, magnesium, and phosphorus, important for bone health, muscle function, and blood clotting.
Antioxidants: Contains vitamin E and other phytonutrients that help protect cells from oxidative stress and may play a role in preventing chronic diseases.

Cholesterol regulation: Soluble fiber in amaranth may help reduce LDL (“bad”) cholesterol, supporting cardiovascular health.
Blood sugar control: Helps maintain stable blood sugar levels due to fiber and complex carbohydrates.
Blood pressure benefits: High potassium and mineral content may help regulate blood pressure.
Culinary versatility: Can be used in soups, salads, main courses, and even desserts, adding variety to the diet.

Amaranth: contraindications

Amaranth consumption generally presents no major contraindications. However, it is important to consider individual reactions:

Oxalates: Amaranth contains oxalates, which may contribute to kidney stones in susceptible individuals. People with a history of kidney stones should consult their doctor regarding amounts and frequency of consumption.
Allergies: Some people may be allergic. If you experience itching, swelling, or difficulty breathing, consult a doctor.

Drug interactions: Amaranth contains biologically active compounds that could interact with some medications. Consult a healthcare professional if taking medications or with specific health conditions.
Moderation: Should be consumed in moderation as part of a balanced diet. Excessive consumption may affect mineral absorption or cause digestive discomfort.

It is always advisable to consult a healthcare professional or dietitian before making significant dietary changes, especially in the presence of medical conditions or ongoing treatments.

Does amaranth contain gluten?

No, amaranth is naturally gluten-free, making it safe for people with celiac disease. Gluten is a protein found in cereals like wheat, barley, and rye, but amaranth comes from a different plant family (Amaranthaceae), which does not contain gluten.

This makes amaranth a popular choice for gluten-free diets or for those avoiding gluten for health reasons.

Where to buy amaranth and its derived products

Amaranth and its flour are readily available in grocery stores and online shops. On La Veronese®’s online store, you can purchase controlled, GMO-free amaranth products.
Ideal for sweet and savory dishes, such as curry chicken with amaranth flour and Carnaroli rice or crunchy amaranth-crusted tuna fillets with anise basil emulsion.

DISCLAIMER

Amaranth