Amaranth: An Overview
Amaranth, a gluten-free ancient grain, has been cultivated for centuries due to its exceptional nutritional value. Originating in South America, amaranth has gained recognition as a superfood due to its rich composition of essential nutrients.
Nutritional Profile
Per cup serving, cooked amaranth provides:
- Calories: 251
- Protein: 9.3 grams
- Fat: 3.9 grams
- Carbohydrates: 46 grams
- Fiber: 5.2 grams
- Sugar: Minimal
Amaranth is a notable source of protein, providing all nine essential amino acids, making it a complete protein source for vegetarians and vegans. It is also rich in dietary fiber, contributing to satiety, digestive health, and blood sugar regulation.
Health Benefits of Amaranth
Incorporating amaranth into your diet offers several health benefits:
- Improves Heart Health: Amaranth contains antioxidants and anti-inflammatory compounds that support cardiovascular health by reducing inflammation, improving cholesterol levels, and regulating blood pressure.
- Supports Digestive Health: The high fiber content of amaranth promotes regular bowel movements, prevents constipation, and supports a healthy digestive system.
- Manages Blood Sugar Levels: The low glycemic index of amaranth helps regulate blood sugar levels, making it suitable for individuals with type 2 diabetes or prediabetes.
- Boosts Energy Levels: Amaranth is a good source of complex carbohydrates, providing sustained energy throughout the day.
- Strengthens Bones: Amaranth is rich in minerals, including calcium, magnesium, and phosphorus, which are essential for maintaining strong and healthy bones.
Incorporating Amaranth into Your Diet
Amaranth is a versatile grain that can be incorporated into various dishes. Here are some culinary uses:
- Cooked as a Grain: Similar to quinoa or rice, amaranth can be cooked as a side dish or added to salads, soups, and stews.
- Breakfast Porridge: Amaranth can be cooked into a porridge-like consistency, topped with fruits, nuts, and seeds for a nutritious breakfast.
- Baked Goods: Amaranth flour can be used in baking, adding nutritional value to muffins, bread, and other baked treats.
- Salads and Smoothies: Cooked amaranth can be added to salads for a boost of protein and fiber or blended into smoothies for a nutrient-packed drink.
Amaranth is a nutritional powerhouse that deserves a place in a healthy diet. Its versatility and health benefits make it an excellent choice for individuals seeking to improve their overall well-being.
How many calories are in Amaranth?
Each 1 cup of Amaranth contains 251 calories.
Amaranth Nutritional Information
| Nutrient | Amount per 1 cup (246g) |
|---|---|
| Calories | 251 Calories |
| Protein | 9.3g |
| Fat | 3.9g |
| Saturated Fat | g |
| Cholesterol | mg |
| Carbohydrates | 46g |
| Dietary Fiber | 5.2g |
| Sugar | g |
| Sodium | 0.015mg |
| Potassium | 0.3321mg |
| Calcium | 0.116mg |
| Iron | 0.0052mg |