Amaranth is an ancient crop that has been used as a food source for thousands of years in various parts of the world.
This superfood combines high levels of protein, fiber, and essential micronutrients, making it an ideal choice for those seeking healthy alternatives to traditional grains.
It is rich in protein containing all essential amino acids, making it an excellent source of plant protein.
Additionally, amaranth contains many vitamins, such as vitamin E, vitamin B6, and folate, as well as minerals including magnesium, iron, and zinc.
It is particularly interesting for those following various diets, including vegetarian and gluten-free.
Nutritional Value
The glycemic index of amaranth is around 97, which means it can cause a significant rise in blood glucose levels.
The glycemic load per serving is approximately 13, which is considered moderate.
In 100 g of amaranth, there are about 371 calories, 13 g of protein, 7 g of fat, and 65 g of carbohydrates.
The high carbohydrate content makes amaranth not an ideal choice for a keto diet.
However, in small amounts, up to 20-30 g per day, it can be used to diversify the diet, especially during transitional periods.
Nutrients and energy values are indicated per 100 g of the dry product. After cooking, the weight of the dish increases by 2.5-3 times.
Lipid Profile
Amaranth contains various types of fats that play an important role in nutrition. In 100 grams of amaranth seeds, the total fat volume is about 7 grams.
- Saturated fats: about 1 gram (approximately 14% of total fat).
- Monounsaturated fats: about 2 grams (around 29% of total fat).
- Polyunsaturated fats: about 4 grams (approximately 57% of total fat), of which:
- Polyunsaturated Omega-3 ALA: about 0.1 grams.
- Polyunsaturated Omega-6 LA: about 3.5 grams.
- Polyunsaturated Omega-6 AA: virtually absent in amaranth.
- Polyunsaturated Omega-3 DHA and EPA: absent.
Interesting Facts About Amaranth
Used in rituals of ancient civilizations. In Mesoamerica, amaranth was a sacred plant, and its seeds were used in religious ceremonies, including sacrifices.
There are over 60 species. These plants can vary in size, color, and shape, and can be found in different climate zones around the world.
A source of high-quality protein. Amaranth protein contains all nine essential amino acids, making it an excellent choice for vegetarians and vegans.
Used as a food product 8000 years ago. Archaeological findings show that amaranth was one of the first domesticated plants in the Americas.
High nutritional value. They contain about 9-18% oil, which is a source of beneficial unsaturated fatty acids.
Used in cosmetic products. Amaranth oil is often added to creams and lotions due to its moisturizing properties and ability to improve skin elasticity.
Can be used as animal feed. Amaranth leaves and stems are nutritious fodder for livestock, especially during periods of shortage of other feed sources.
Was banned by Spanish colonizers. They considered its use associated with pagan rituals, so its cultivation was temporarily banned.
Many varieties with different colors. Among them, one can find plants with red, green, and even purple leaves, making them popular in ornamental gardening.
Used for making flour. Amaranth flour is excellent for baking bread and other products, giving them a nutty flavor.
Gluten-free. This makes it an ideal product for people with celiac disease or gluten intolerance.
Gained popularity in recent decades. With the growing interest in healthy eating and alternative protein sources, amaranth has become trendy again as a superfood.
Used in traditional medicine. Amaranth leaves and seeds are used in folk medicine to treat various ailments, including digestive disorders.
Has a unique texture. When cooked, amaranth seeds form a gelatinous coating, giving dishes an interesting consistency.
Can be used as a natural dye. Some species of amaranth contain pigments that can be used to color food and fabrics.
Helps strengthen the immune system. Thanks to its high antioxidant content, amaranth can help protect the body from free radicals.
Substitution options in recipes
Quinoa. The nutritional profile is similar (high protein and lysine). Quinoa contains saponins - rinse the grain until the water is clear, otherwise it will be bitter.
