Health Benefits of consuming Amaranth

Health Benefits of consuming Amaranth

Introduction

Species which belong to the Amaranthus genus has been cultivated for about eight thousand years for their grains. Amaranth plant is classified as pseudocereals. They are grown for their starchy and edible seeds. However, they do not belong to the real botanical family of cereals like rice and wheat. It is incredibly versatile while being gluten-free at the same time. It is rich in antioxidants, micronutrients, fiber, and protein. In this article, we will read about its nutritional value, health benefits, and look into some of the best ways to consume Amaranth. So, let us get started.

What is Amaranth?

Amaranth was once considered as a staple food for the people living n the Aztec, Maya, and Inca civilizations. It provides a nutty and earthy flavor that works amazingly well in a wide range of dishes. Amaranth grains are highly nutritional pseudocereal that is complemented with a superior protein amount in comparison to real cereals.  Amaranth is a reasonable, well-balanced food that has various functional properties, including medicinal benefits.

Nutritional value of Amaranth

Humans cannot have raw amaranth grain as it is inedible. It cannot be digested as it blocks the process of absorption of nutrients. Hence, Amaranth needs to be cooked and prepared, just like any other grains. Cooked Amaranth of about a hundred grams provides 103 calories. In addition to that, it has a moderate amount of dietary minerals that includes iron, manganese, and phosphorus. When Amaranth is cooked, it has 2% fat, 4% protein, 19% carbohydrates, and 75% water. It is also high in lysine and protein. Lysine is an amino acid that is found in other grains but in low quantities.  However, Amaranth is deficient in some essential amino acids like threonine and leucine. But, the best part of amaranth grains is that they are gluten-free, which allows gluten intolerant people to have it easily without any worry.

According to ECHO or the Educational Concerns for Hunger Organization, Amaranth contains some anti-nutritional factors like phenolic compounds, saponins, nitrates, and oxalates. Hence, cooking methods like boiling the amaranth seeds in water and then throwing away the water might reduce the toxic effects of the grain.

Health Benefits of consuming Amaranth

Even though Amaranth has gained popularity recently as healthy food, this super ancient grain was an essential part of the diet for various people around the world. It offers an impressive and vast nutrient profile, and it is associated with multiple health benefits. Let us take a look at some of the health benefits of Amaranth.

1. It contains antioxidants

The human body contains harmful free radicals. Antioxidants are natural compounds that help in protecting the body against these free radicals. These free radicals can cause vital damage to the cells and develop chronic diseases. Amaranth carries high quantities of phenolic acid. Phenolic acid is plant compounds that work as antioxidants. It also includes vanillic acid, p-hydroxybenzoic acid, and gallic acid that helps in protecting you against deadly diseases like cancer and heart diseases. In a rat study, it was found that Amaranth increases the activity of specific antioxidants that helps in protecting the liver and the body against alcohol.

2. It might reduce cholesterol levels

Fat is also commonly known as cholesterol which, if found too much in the blood, can narrow down the arteries. After conducting some animal studies, it has been found that Amaranth might have some cholesterol-reducing properties. A survey conducted on hamsters also showed that the oil if Amaranth had decreased bad and total LDL cholesterol by 22% and 15%, respectively. It also helps in increasing the good or harmless HDL cholesterol at the same time.

3. It can air to weight loss

In case you are thinking about shedding those few extra pounds, then you should start adding Amaranth to the diet regularly. Amaranth is rich in fiber and protein, both of which helps in weight loss. A study proved that a high-protein breakfast helps in decreasing ghrelin levels, the hunger-stimulating hormone. The fiber contained in amaranth moves slowly and undigested inside the gastrointestinal tract that helps in promoting the feeling of fullness. Increased fiber intake helps in lowering the risk of gaining body fat and weight. Amaranth can be paired with a healthy diet along with an active lifestyle to maximize your efforts in weight loss.

4. Reduces inflammation in the body

Inflammation is a standard immune response that has been designed for protecting the body against infection and injury. However, in cases of chronic inflammation, it can contribute to various chronic diseases like autoimmune disease, diabetes, and cancer. Multiple studies have confirmed that Amaranth has an anti-inflammatory effect on the human body. In a test-tube study, it was found that Amaranth has helped in reducing numerous markers of inflammation. In addition to that, an animal study has shown that Amaranth has helped in inhibiting immunoglobulin E production. It is an antibody that causes allergic inflammation.

5. It is free from gluten naturally

Gains such as the, spelt, barley, and wheat contain a kind of protein called gluten. People with celiac disease cannot eat gluten as the body produces an immune response. This can cause inflammation and damage to the digestive tract. People with gluten sensitivity might also experience some negative symptoms such as gas, bloating, and diarrhea. These people cannot consume most of the grains as they have gluten in them. However, they can have Amaranth as it is a gluten-free grain that also contains a vast amount of essential nutrients in it.

Amaranth VS Quinoa

Even though they share various similarities, these ancient South American grains also differ in multiple ways. Even though they are known as whole-grain foods, they are not entirely true cereal grains. They can be found both in flour form or flaked form. However, let us take a look at how they differ from each other in the following ways.

Nutrition

Amaranth contains a bit more protein when compared to quinoa. A cup of Amaranth serves nine grams of protein, while a cup of quinoa only serves eight grams of protein. However, both of them serve double the amount of protein that you can get from whole wheat, oats, and brown rice. Even the protein quality in both quinoa and Amaranth is better than nearly all the whole grains that are also low in lysine, an amino acid. However, both quinoa and Amaranth contain enough lysine to provide complete protein.

In addition to that, both the grains are even rich in sources of zinc and magnesium along with iron. But Amaranth provides double quantities of iron compared to quinoa. A cup of cooked quinoa offers only three milligrams of irons, while the same amount of Amaranth will contain five milligrams of iron. Moreover, a cup of Amaranth includes 22% of your vitamin B6 RDA while quinoa only contains 18%. Compared to that, quinoa provides for about 15% of riboflavin and thiamine RDA, which is 4x times more than that you would get from Amaranth. Finally, both of them are considered as vital sources of the essential vitamin B6.

Flavor

Even though both Amaranth and quinoa offer a nutty flavor after cooking them, the former is more portent. Some people can find the taste of Amaranth somewhat overwhelming. The seed of Amaranth while cooking releases an intense grass aroma that translates to a herbal, nutty flavor reminiscent of hay. But in the case of quinoa, it releases a mild flavor that can easily take on the attributes of the food it is served with while eating.

It can be seen that both quinoa and Amaranth are more alike than different from each other. However, the difference that does exist between them divides them sharply. From the information mentioned above, it can be safely concluded that Amaranth is better both in terms of nutrition and flavor compared to quinoa.

Best ways to consume Amaranth ( Indian recipes )

Amaranth is a power-packed grain with numerous healthy properties that include fiber, antioxidants, vitamins, minerals, and proteins.  Amaranth grains are added in various dishes as a vital ingredient to bring out the flavor, aroma, and taste of the grains. Here is a list of some Indian recipes which you can try to add Amaranth in your daily diet.

1. Amaranth Tikki

Ingredients Required:

• One cup of amaranth seeds
• Two cups of water
• One tbsp of oil
• Three cloves of finely minced garlic
• One cup of finely chopped onion
• Half cup of finely chopped zucchini
• Half cup of red bell pepper finely chopped.
• Salt, chili powder, and amchoor powder.
• One tbsp of garam masala
• Half tsp of coriander powder, lemon zest
• Breadcrumbs
• Freshly grounded black pepper

Method:

For cooking amaranth seeds:

• First, you need to boil two cups of water. Then add the amaranth seeds in the water and stir well.
• After boiling the amaranth seeds, cover the bowl. The lower the flame and let the seeds simmer for around twenty minutes.
• After Amaranth is cooked, you now have to season it with the freshly grounded pepper and sea salt. After seasoning, keep it aside and prepare the masala.

For making the masala:

• Take a small pan and add a tbsp of oil while you saute the onions and garlic until glossy. Then add zucchini and red pepper and stir-fry them for about three minutes.
• After that, add some lemon zest, red chili, coriander powder, garam masala, and stir fry. Then add some black pepper and amchoor. Now, set aside the mixture by removing it from the heat.
• Take the boiled Amaranth and add it to the mixture. Set it aside to cool down.
• Then make the patties and coat them in breadcrumbs.
• Finally, pan-fry them till golden using two tbsp of oil.

The total cooking time for this dish is forty-five minutes.

2. Amaranth Ki Chikki

Ingredients Required:

• 250 grams of Amaranth
• 750 grams of jaggery
• Three and a half cups of water.
• A greased surface for setting the chikki

Method:

• Take a pan and heat it in high flame. Then add the whole Amaranth in it. The Amaranth would start popping up immediately after you add them to the pan.
• After it has popped up, remove the Amaranth from the pan and keep it aside.
• Now take some water and jaggery in the pan while dissolving the jaggery in the water over a flame.
• After the jaggery has dissolved completely, increase the flame, and bring the mixture to a boil. After that, cook it on high heat till you get a 2/3^rd
• Now, mix the Amaranth into the mixture.
• Finally, transfer the mixture at once on a greased surfaced. Then level it by patting and leave it aside to cool down.

The total time taken for cooking this dish is forty minutes.

Summary

Even though Amaranth has excited for a long time, it has newly gained popularity among people recently as they contain quality minerals and protein. Its utmost specialty is it is gluten-free while it allows a whole lot of gluten intolerant people to include it in their diet. Amaranth is highly beneficial as it offers numerous health benefits. They can be cooked into a variety of dishes which are both healthy and tasty at the same time.