In the current protein-obsessed climate, everyone is looking for new ways to increase their intake of the nutrient. Sound familiar? Then it s probably time to try amaranth.
If you’re not already familiar with the many benefits of eating amaranth, experts break down why you might want to consider adding it to your diet sooner rather than later.
What is amaranth?
Amaranth is a gluten-free plant that’s packed with nutrients. With origins dating back to ancient times (the Aztecs were known to revere it), many cultures have used it in food for centuries.
While often referred to as a grain, it’s technically what registered dietitian nutritionist Lauren Manaker calls a “pseudocereal.” The amaranth plant is not a type of grass, but instead similar to quinoa, Manaker says, “It’s not a true grain, but is used like one in cooking.”
Regardless, this whole “grain” marries the best of both worlds: being extremely nutritious while also being accessible. “People love it because it’s versatile,” says registered dietitian and content creator Kylie Sakaida, “[It’s] easy to cook and higher in plant-based protein compared to many other grain-like foods.”
How much protein is in amaranth?
Samantha Dieras, RN, DCN, director of ambulatory nutrition services at Mount Sinai Hospital, explains that amaranth is made up of about 14% protein content, which is higher than most other grains, and that one cup of cooked amaranth is about 9 grams of protein.
“For context, quinoa is closer to 8 grams per cup and brown rice is closer to 5 grams per cup,” adds Sakaida. “Because of this, amaranth can be a simple and delicious way to add more plant-based protein to your meals.” As an added bonus, she says that amaranth contains nine essential amino acids our bodies can’t make on their own.
What other benefits are there to amaranth?
Other than protein, amaranth is packed with many other nutrients. You can find:
Sakaida points out that these nutrients are important for gut health, energy, muscle function, metabolism, cell and bone health, and other functions necessary for your body to survive.
Are there any downsides?
All experts agree that amaranth is generally safe to eat regularly, but there are a few important things to take note of. Dieras says that it is considered a high oxalate food, which can contribute to forming kidney stones; if you’re prone to kidney stones, she advises you to limit intake. She adds that because amaranth is high in fiber, she recommends introducing it slowly if you’re not used to a high-fiber diet; this will help limit the risk of bloating and other digestive issues. Manaker also adds that while this is rare, some people may be allergic.
What s the best way to incorporate amaranth in your diet?
Experts describe amaranth as having a nutty flavor. “It tastes similar to quinoa but a little more earthy,” says Sakaida. “It absorbs whatever flavors you cook with it, which makes it easy to use in both sweet and savory dishes.”
Again, it s super versatile, adds Manaker, and you can cook it like you would rice or quinoa or pair it with vegetables, beans, nuts, and spices like cinnamon or cumin. Porridges, soups, stews, and even baked goods are just a few ways to use amaranth in meals, she says. If you’re looking to add some flavor or crunch to salads or yogurt, she says you can also toast the grain and mix it in.
A nutrient-dense food that’s super easy to incorporate into a meal? If you’re not already eating it, you may want to start. While nothing is ever perfect, amaranth might be the closest to it—at least where protein is concerned.
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