Amaranth
Score
Amaranth is a nutrient-dense pseudocereal with complete protein containing all essential amino acids, high fiber, and rich in minerals including magnesium, phosphorus, and manganese.
Why Amaranth scores 83
Nutrition
per_100g
Health benefits
Complete plant-based protein source with balanced amino acid profile
strong evidenceAmaranth contains all nine essential amino acids including lysine, enabling muscle protein synthesis and tissue repair without requiring animal products
Supports blood glucose regulation and metabolic health
moderate evidenceHigh soluble and insoluble fiber content slows gastric emptying and glucose absorption, reducing postprandial blood sugar spikes
Promotes bone health through mineral density
moderate evidenceMagnesium and phosphorus content supports bone mineralization, while manganese is essential for collagen synthesis and osteoblast function
Reduces cardiovascular disease risk through cholesterol management
moderate evidencePhytosterols and soluble fiber in amaranth inhibit cholesterol absorption and reduce LDL oxidation
Enhances antioxidant status and reduces systemic inflammation
emerging evidencePolyphenols including flavonoids and phenolic acids neutralize reactive oxygen species and suppress inflammatory signaling pathways
Pairs well with
- ·Pair with vitamin C sources (citrus, bell peppers, tomatoes) to enhance non-heme iron absorption from amaranth's iron content
- ·Combine with ground flaxseed or chia seeds for synergistic fiber effects on gut microbiota and short-chain fatty acid production
- ·Mix with legumes (beans, lentils) to create complementary complete proteins with optimal amino acid ratios for muscle synthesis
- ·Pair with healthy fats (olive oil, avocado, nuts) to improve absorption of fat-soluble polyphenols and enhance satiety
Practical tips
- ·Best timing: midday
- ·Toast dried amaranth seeds briefly before cooking to enhance nutty flavor and reduce cooking time from 20-25 minutes to 15-18 minutes
- ·Store uncooked amaranth in airtight containers in cool, dark conditions for up to 2 years; refrigerate cooked amaranth for up to 5 days
- ·Pop amaranth seeds like popcorn over high heat for a crunchy cereal or snack providing concentrated nutrients in a lightweight form
- ·Start with 1/4 cup per serving and gradually increase to assess digestive tolerance, as high fiber content may cause bloating initially
- ·Use amaranth flour (1:1 substitution) in baking for gluten-free products, though add binding agents (eggs, xanthan gum) as it lacks gluten's structure
