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March 31, 2024
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Amaranth is versatile, gluten free and helps in weight loss.

You may have heard this name, but you have never tried amaranth, a food commonly used in vegetarian and gluten-free diets. Although its consumption is not new, it has become more popular in recent years in parallel with the growing interest in a more functional diet.

Amaranth is actually a pseudocereal, that is, it is not exactly a cereal grain (such as wheat or oats), but it has nutrients similar to those found in cereals, so it is used in a similar way and provides great benefits for the health.

Learn more about its nutritional composition, health benefits and get inspired by recipes to include amaranth in your daily diet.

9 excellent reasons to know and consume amaranth

Below you will see that there is no shortage of good reasons for including amaranth in your diet. Besides being versatile, pseudoceral is gluten free and rich in protein, fiber, antioxidants, among other advantages!

1. Its nutritional value

The biggest benefit of amaranth is exactly in its nutritional composition, which is very valuable. Check out what you find in 45 grams of cooked amaranth:

2. Is a gluten free option

Andrezza points out that, being gluten free, amaranth is a great food option for people suffering from celiac disease. Versatile, amaranth can be introduced in many types of recipes.

3. Brain Ally

Source of manganese, amaranth is important for brain function and can protect against certain neurological conditions.

4. Good for bone health

Rich in phosphorus and calcium, amaranth contributes to good bone health, and can help prevent the onset of osteoporosis.

5. Digestion ally

Andrezza points out that amaranth contributes to the optimization of the digestive system. Fiber source helps fight constipation and also increase nutrient absorption in the body.

Read also: 15 Oatmeal Recipes That Will Soothe Your Heart

6. May aid weight loss

High in protein and fiber, amaranth is a good ally in weight loss diets. It helps in satiety, digestion and proper functioning of the intestines. Of course, for this, it must be associated with a balanced diet and preferably accompanied by a nutritionist.

7. Ally of the heart

Potassium levels found in amaranth, according to nutritionist Andrezza, contribute to good heart health. In addition, amaranth helps regulate cholesterol levels and is rich in iron, helping the body produce blood.

8. Is a source of antioxidants

Amaranth is also a source of antioxidants, which protect the body against free radicals, thus helping to prevent premature aging and the onset of chronic diseases such as heart disease and cancer.

9. Improves Immune System

As a source of vitamin C, amaranth contributes to boosting the immune system, improving overall health.

Although it is a very healthy option, the most recommended is to insert amaranth in your diet after consultation with your nutritionist.

Read also: 20 different and creative salad recipes

Amaranth lose weight?

Remember that no food alone has the? Power? to make a person slim down. However, it is true to say that amaranth can contribute to the weight loss process!

Amaranth contributes to this process due to its high fiber content, which causes the feeling of satiety. In addition, the fibers help the intestines to function better by absorbing some of the fat and driving it out of the body ?, explains Andrezza.

However, to provide results, the consumption of amaranth must be associated with a healthy diet, preferably prescribed by a nutritionist.

How to include amaranth in your menu

Andrezza explains that amaranth is found in the form of grains, flakes or flour, and can be prepared and consumed in several ways:

Boiled Grains: The nutritionist points out that amaranth can be cooked like corn, rice or pasta. • To cook it is simple, just let the amaranth seeds cook with water (about six cups of water for a cup of amaranth) for 15 to 20 minutes.Stir slowly during cooking and then drain?
Added to soups: Amaranth grains can also be used in soups or stews to add thickness.
With fruits: Flaked amaranth or as flour, as Andrezza points out, can be eaten with fruit. Combines well with banana, strawberry, papaya, among others.
Added to drinks: Floured amaranth or as a flour can also be added to yogurts, milks, smoothies and juices, with the advantage of increasing the fiber and protein content of the preparation. Just add the amaranth and mix or beat it (if the preparation requires blender) with the other ingredients.
As an ingredient of healthy recipes: Flaked amaranth or flour can also be used in the preparation of breads, cakes and sweets, as Andrezza adds.
As an ingredient of a healthy granola: Flaked amaranth can be mixed with other healthy ingredients to form a delicious homemade granola. Oats, quinoa, almonds, sunflower seeds and raisins are examples of foods that may be included in this preparation.

Versatile, amaranth can be used in both salty and sweet preparations.

Also read: 10 foods that look healthy but aren't

8 recipes with amaranth for you to taste

If you want to include amaranth in your everyday life but don't know where to start, get inspired by these delicious recipes!

1. Black and amaranth quinoa salad: A very easy recipe for four people that will add an extra touch of health and flavor to your meal! Carrot, cucumber, fennel, onion, parsley, chives and lemon make up the salad.

2. Moroccan couscous with amaranth: light, easy and quick to prepare, and yields a lot. This is a healthy, high-fiber, low-calorie recipe and is a great alternative to substituting rice for hot meals.

3. Black and amaranth quinoa rice: A simple recipe that is very tasty, good choice for those who want to introduce this type of grain on a daily basis. In addition to quinoa and amaranth, you will use needling rice, mustard seeds, bay leaf, boiling water and salt.

4. Amaranth breaded parmigiana fillet: A classic dish that gets a touch of lightness! Amaranth replaces breadcrumbs, making the dish lighter, healthier and more crispy. Great choice for the weekend lunch!

5. Chickpea stew with amaranth: Good choice for cold days! Besides being very easy to make, it is very nutritious and tasty. The ingredients used are chickpeas, tomatoes, olive oil, garlic, parsley, flaked amaranth, salt and black pepper.

6. Amaranth protein porridge: Very simple to prepare, this healthy porridge is a great choice for your breakfast or afternoon snack. You will only use amaranth, water, egg whites, sweetener, whey protein and cinnamon.

7. Gluten-free and lactose-free amaranth bread: a recipe that is surprising because it is so simple and yet so delicious. In addition to being healthy, it is ready in less than 30 minutes, counting on oven and preparation time!

8. Functional carrot, pineapple, chia, quinoa and amaranth juice: tasty and no secrets in preparation! Just put the chopped carrot, the pineapple slice, the chia, quinoa and amaranth mixture and the water in a blender? Beat well and drink on time without sweetening!

Want to add more health to your recipes ?! Include amaranth in your preparations!

Consumption Alerts

Andrezza explains that amaranth should not be consumed raw as it has phytic acid and toxins that can cause some discomfort. Therefore, it should be soaked in water for 8 to 12 hours before preparation.

In general, amaranth is not recommended for those with diabetes because it has a high glycemic index. In addition, its consumption should not be excessive, since food is a source of carbohydrates that, if consumed in excess, can lead to weight gain.

Excess amaranth can also overload the kidneys due to protein and is therefore not suitable for individuals with kidney disease.

But in general, a balanced consumption of amaranth, guided by a nutritionist, will only bring health benefits!