Amaranth is a grain that has earned all our respect and admiration. In just a couple of millimeters, its seeds contain an exceptional nutritional abundance that becomes almost miraculous when we delve into the harsh climatic conditions in which it grows and the numerous benefits of its consumption. Its ancient nature has made it a part of rituals since pre-Columbian times and the protagonist of one of the most traditional sweets in Mexico. Below, a tour of its virtues and the best ways to introduce it into our kitchens.
What is amaranth
Amaranth, as we know it in the kitchen, is a food grain, the seed of a genus of herbaceous plants ( Amaranthus spp. ) that is used for its interesting nutritional properties, it is highly nutritious, gluten-free and can be easily cultivated in adverse conditions. The term “amaranth” comes from the Greek amarantus, which means “the flower that never withers.” The other names for amaranth are hautli in Nahuatl, ahparie in Purépeche, tez or xtes in Mayan or wa’ve for the Wixáricas, as stated in the issue of the Revista de Arqueología Mexicana dedicated to it.
We can also find on the market the so-called “puffed amaranth” or “inflated amaranth”, which is obtained by inflating the seeds with heat and does not need cooking for consumption. Its properties are essentially the same, they do not vary, since the process does not significantly alter the nutritional values of the amaranth, only its texture.
As for the total number of species, the count is close to 70, of which more than half are considered native to the American continent. Its relationship with Mesoamerica is very close , being a food that has nourished Mexico and its rituals for millennia, with all its parts, from the petals to the stems, including its seeds.
It is precisely its small, rounded grains that are one of the most highly valued parts of the amaranth plant. So much so that there are three species or types of amaranth exclusively intended for the cultivation of its seeds: Amaranthus hypochondriacus and Amaranthus cruentus, originally from Mexico and Guatemala, as well as Amaranthus caudatus, originally from the Andes of Peru. The latter is also highly valued in Asia and Africa for its leaves, which have become a highly appreciated vegetable.
Today, the Food and Agriculture Organization of the United Nations (FAO) considers amaranth one of the most significant crops for humanity, and we cannot deny that it has earned this status. Some of the reasons why this pseudocereal has the potential to contribute to the well-being of the world’s population are its ability to grow in adverse conditions, its rapid growth, and its high nutritional value.
What is the amaranth plant like?
It is fast-growing and stands out for the complete use that can be made of all its parts: flowers, leaves, stem, and seeds. Its average size is 50 cm to 1 metre, and its flowers are long, spiky inflorescences that can have yellow, orange, tan or purple hues.
The best time to plant amaranth in seasonal climates is towards the end of spring and the harvest can be ready in 180 days. It only needs 60% of the water that wheat or corn crops would require, and amaranth crops are known to grow where no other group of cereals is able to do so. These conditions involve drought, high temperatures, frost, saline soils, and other stress factors. In this regard, Emilio Medina Román, an agroforestry expert in dryland crops, states: “The most nutritious seeds and plants come from dryland crops and adverse conditions. As they contain less water, they retain all the nutrients better. That is why dryland products are of higher quality in all aspects, from taste and conservation to the amount of minerals and vitamins.”
The seeds are round and resemble quinoa. Its use is becoming increasingly popular and widespread throughout the world, making this grain available in both large supermarkets and herbalists, where its flour can also be found.
What is amaranth used for?
Amaranth is a highly nutritious grain that can be used to improve nutrition and therefore health. As we will see, its properties include anti-aging effects, for the cardiovascular system or in weight loss diets, and it also does not contain gluten and is suitable for diabetics. It can be used in cooking in many different ways.
Origin of amaranth
Where does amaranth come from? According to archaeological studies, the oldest presence of a variety of Amaranthus appears to be found in northern Argentina more than 8,000 years ago. In Puebla, Mexico, there is evidence of its domestication dating back 4,000 years.
The history of amaranth appears in the Florentine Codex, a 16th-century compilation made by the friar Bernardino de Sahagún about the native Mesoamerican peoples. In the book, the friar described the preparation of tzoalli, a dough made from amaranth and honey. According to Mariana Castillo, a Mexican food journalist, it is the dough used to make ixiptla, figures of gods that were eaten in a symbolic act.
Sometimes, toasted amaranth was added to tamales, among which huauquiltamalli or chalchiuhtamalli were chosen as offerings to the dead and to the fire. Mariana Castillo also shares the information collected by ethnohistorian Samuel Villela, about the contemporary and ritualistic uses of amaranth among some Nahua groups in the Guerrero Mountains.
There are many theories that consider that the ceremonial use of the dough was considered pagan by the Spanish colonies and that, consequently, it led to the total prohibition of amaranth. However, Dr. Cristina Mapes Sánchez of the National University of Mexico, believes that although the records show a clear decline in cultivation between 1570 and 1890, there is not enough evidence to firmly affirm that the cause was the Spanish prohibition. In any case, through the colonies, amaranth arrived in the form of an ornamental plant to Europe in the 16th century, and in the form of a crop to the Asian continent well into the 18th century.
Properties of amaranth
The nutritional qualities of amaranth —and puffed amaranth— give it a long list of properties and benefits. Its consumption contributes to having a more balanced diet, ensuring a good intake of minerals and vitamins and collaborating with good physical and mental performance.
Rich in antioxidants
Amaranth is a food rich in antioxidants. Its composition includes phytosterols, anthocyanins, phenolic compounds such as flavonoids and phenolic acids, vitamin C, vitamin E (tocopherols and tocotrienols), lutein or carotenoids such as beta-carotenes or bioactive peptides released during digestion, which together have a great capacity to fight free radicals.
It does not contain gluten
Amaranth is a pseudocereal, so it does not contain gluten and is suitable for people with celiac disease and those intolerant to this protein. This is a characteristic that makes it very attractive when making a recipe with amaranth. However, it is necessary to ensure that there is no cross-contamination during processing, for which it is necessary to look for amaranth specifically labeled as gluten-free.
It has a low glycemic index
The low glycemic index of amaranth also makes it recommended for people with sugar problems and diabetes. In this case, it is between 35 and 45, values considered low . This means that its sugars are absorbed slowly, avoiding spikes in blood glucose, keeping levels stable and providing energy gradually. It should be noted that this glycemic index can vary depending on different factors such as the method of preparation or the recipes in which we use it.
Rich in calcium, iron, folic acid and protein
Amaranth contains calcium, phosphorus and magnesium. This trio of minerals is crucial for the development of healthy bones . While the balance between calcium and phosphorus is essential for bone formation, magnesium ensures the assimilation of the latter in both bones and teeth. The vegetal protein in amaranth is another of its attractions, a quality protein that can be supplemented with other ingredients to obtain a complete protein containing all the essential amino acids.
Great satiating power
Fiber and protein have a great satiating power. The low glycemic index also contributes to this. This is one of the properties that make amaranth a recommended ingredient in slimming and weight loss diets.
Provides healthy fats
The healthy fat content of amaranth is also recognized by nutritionists. The monounsaturated and polyunsaturated fats it naturally contains have important benefits for cardiovascular health, as we will see later.
It is rich in tryptophan
Tryptophan is the amino acid precursor of serotonin. Amaranth contains about 3 g of tryptophan per 100 g.
Nutritional values of amaranth
Amaranth, like other pseudocereals such as quinoa or buckwheat, stands out for its high protein content, which is between 13% and 15% depending on the variety. In addition, its protein is considered to be of very good quality and has a high content of lysine, an essential amino acid that is not found in cereals. This means that when combined with rice, wheat or corn, it has an extremely complete and nutritious nutritional framework.
Looking at the composition of amaranth, we also see that it is a good source of healthy fats, monounsaturated and polyunsaturated, which represent 7%. The grain provides minerals such as calcium, iron, potassium, magnesium, manganese and phosphorus. On the other hand, it is a food very rich in vitamins such as vitamin E and the vitamin B complex, where niacin (B3), thiamine (B5), riboflavin (B2), folic acid (B9), pantothenic acid (B5) and vitamin B6 are present from lowest to highest percentage. This set is accompanied by phenolic compounds with antioxidant power. As a pseudocereal, its composition is mainly carbohydrates that represent 65% of the total and a caloric value of 371 kcal per 100 g, likewise, it contains 7% fiber.
These are the nutritional values of amaranth seeds per 100 g:
- Energy: 371 kcal
- Carbohydrates: 65 g (of which sugars 2 g)
- Fats: 7 g (saturated 2 g, unsaturated 4 g, trans 0 g)
- Proteins: 14 g
- Fiber: 7 g
- Sodium: 4 mg
Benefits of amaranth
The properties of amaranth translate into different health benefits, such as its anti-aging power, its benefits for celiac diets or against cases of diabetes, for slimming and losing weight, in cases of pregnancy or to strengthen our bone and cardiovascular system.
It has anti-aging powers
If you are reading these lines, it is very likely that you are familiar with the term “ oxidative stress ”. As a result of the daily physiological process that occurs in all our cells, a series of elements called free radicals are released. When the concentration of free radicals in the cell increases above the antioxidants, oxidative stress can occur, which in the long run leads to tissue damage. A good amount of antioxidants in our diet, such as that contained in amaranth, promotes balance in the scales and an optimal state of our cells.
It is suitable for celiacs
One of the properties of amaranth is that it does not contain gluten. This grain, which we can use as we would with wheat, has the advantage of not containing gluten, making it a healthy source of energy and satiety within reach of celiacs and gluten intolerants.
It is an ally against diabetes
Although we saw that amaranth does not contain gluten, another characteristic that differentiates it from the cereal family is its low glycemic index. Depending on the variety, the glycemic index of amaranth is between 28 and 35, considered low-medium, compared to the glycemic index of 50 for wheat and 70 for white rice. This means that its consumption does not imply large fluctuations in glucose insulin, avoiding the development of diseases such as type II diabetes.
Helps with women’s health care
Amaranth contributes to taking care of women’s health. Throughout the different stages of life, women have specific nutritional requirements such as the need to obtain a greater amount of calcium and iron, as well as folic acid and protein during pregnancy. All these nutrients are found in amaranth, which is why it is highly recommended at all stages of a woman’s life.
Promotes weight loss and satiety
Both fiber and protein have a high satiating power. Amaranth contains a good amount of both, so it can be used to regulate hunger and keep our appetite satisfied for a longer time than with other foods. This effect can be of great interest in diets aimed at losing weight.
Take care of the cardiovascular system
The healthy fat profile of amaranth includes monounsaturated fats, which are linked to the reduction of LDL cholesterol, which is linked to the development of cardiovascular diseases. The polyunsaturated fats that are also present in the grain have an anti-inflammatory effect as well as the ability to regulate lipid metabolism.
Strengthens bones
Amaranth contains calcium, phosphorus and magnesium. This trio of minerals is crucial for the development of bone health. While the balance between calcium and phosphorus is essential for bone formation, magnesium ensures the assimilation of the latter in both bones and teeth.
Helps improve mood
Amaranth is rich in tryptophan, the amino acid precursor of serotonin, considered the neurotransmitter of well-being. Although studies remain ambiguous about the amount of tryptophan that can be transformed into serotonin when ingested through food, everything seems to indicate that consuming foods rich in this amino acid helps maintain a good mood. For this reason, incorporating amaranth, which has quantities of about 3 g of tryptophan per 100 g, can contribute to your well-being.
Ally of vegan diets: quality protein from plant sources
The high protein and mineral content of this pseudocereal make it a very present grain in vegan and vegetarian diets that require vegetable sources of minerals and quality proteins. In this case, it is best to accompany it with corn, wheat or rice to obtain complete protein and make the most of the combined virtues of pseudocereals together with cereals.
Contraindications of amaranth
Amaranth is a relatively safe food, but it is not free of all contraindications. Some people may experience allergies manifesting in the form of skin rashes, itching, swelling, difficulty breathing, and, in the worst cases, anaphylaxis, so its consumption is obviously not recommended in these cases.
It is also necessary to take into account its oxalate content, which could promote the formation of kidney stones in people prone to them and act as antinutrients, and its saponin content, which can cause discomfort in the digestive system, such as irritation, if consumed in large quantities. Its high fiber content could also cause stomach discomfort such as gas, bloating, diarrhea or abdominal pain.
What is the difference between quinoa and amaranth?
As we have seen, quinoa and amaranth are two pseudocereals. But which is better? Quinoa or amaranth? What are the main differences between them?
First of all, their origins are different. Quinoa is native to the Andean region, especially in countries like Peru and Bolivia, while amaranth originates in Mesoamerica, with a special presence in countries like Mexico and Guatemala.
If we look at the shape and color, we can also see differences. Quinoa is made up of small seeds of various colours, while amaranth is made up of even smaller seeds that are predominantly beige in colour.
As far as nutritional values are concerned, amaranth contains more fibre and more carbohydrates than quinoa, which however has slightly more protein. There are also differences in the glycaemic index, which is lower in the case of amaranth (between 35 and 45) than in the case of quinoa (around 53).
There are also differences in the taste and texture of the food once prepared (not so many in culinary uses, which also apply). Cooked quinoa is lighter and fluffier and can remind us of the taste of nuts, while amaranth has a denser and stickier texture and a sweet and earthy taste.
Uses of amaranth in cooking
Due to the lack of custom, it is common to wonder how amaranth is prepared and cooked. Because of its similarity to cereals, we can use the same methods or be inspired by some of the culinary uses that we would give to quinoa.
To obtain a very nutritious dish, mix amaranth with rice, corn or wheat and you will obtain complete protein. The possibility of mixing it with sesame, very rich in calcium, and lentils would give us a dish with a high protein and mineral content.
How to cook amaranth
The seed or grain can be boiled in a proportion of two times water to one of amaranth, and once boiled, mix it with different legumes, cereals or vegetables. If you want to give it a twist, you can use it uncooked and brown it directly in a pan. There are many ideas on how to prepare amaranth that can work great in your daily life. Amaranth in Spain can be obtained in supermarkets and herbalists with relative ease.
Recipes with amaranth
More healthy combinations of amaranth? Try using it as a substitute for rice or with buckwheat, you will still create a gluten-free dish, but with a high content of magnesium and protein. Any of these combinations can be created as a stew accompanied by vegetables or cold, as a cereal and legume salad, with or without vegetables. Or, why not, as suggested by the Mexican food journalist, Mar Viaja y Come, as an added ingredient to the classic Mexican pozole, a stew made with corn, chili, and highly seasoned pork or chicken?
Thanks to its small size, this amaranth crunch will be perfect for contrasting textures, as an ingredient in homemade energy bars, in soups or as part of Mexican alegrías, traditional sweets made from amaranth, honey and sugar that usually have other seeds or sweeteners accompanying them in the background.
Amaranth can also be used for breakfast as porridge, with water or milk and accompanied by fruit. While with amaranth flour, made from the seeds, you can enjoy cookies, cakes, granola, marzipan, gluten-free amaranth bread and even amaranth wafers.
After all, if NASA itself decided to send amaranth into space to feed its astronauts, it is because its versatility and culinary uses are something worth exploring.