In today’s protein-focused world, many people are searching for new ways to boost their intake of this essential nutrient. Does that sound like you? Then it might be time to give amaranth a try.

If you’re not yet aware of the many benefits of amaranth, experts explain why you should consider adding it to your diet sooner rather than later.

What is amaranth?
Amaranth is a gluten-free plant rich in nutrients. It has ancient origins—the Aztecs held it in high regard—and has been used in various cuisines for centuries.

Although often called a grain, it’s technically a “pseudocereal,” according to registered dietitian nutritionist Lauren Manaker. Unlike true grains, which come from grasses, amaranth is similar to quinoa. “It’s not a true grain, but it’s used like one in cooking,” Manaker says.

Regardless, this whole “grain” offers the best of both worlds: it’s highly nutritious and easy to find. “People love it because it’s versatile,” says registered dietitian and content creator Kylie Sakaida. “It’s simple to cook and has more plant-based protein than many other grain-like foods.”

How much protein is in amaranth?
Samantha Dieras, a registered nurse and director of ambulatory nutrition services at Mount Sinai Hospital, explains that amaranth is about 14% protein, which is higher than most grains. One cup of cooked amaranth provides around 9 grams of protein.

“For comparison, quinoa has about 8 grams per cup, and brown rice has about 5 grams,” Sakaida adds. “That makes amaranth a simple and tasty way to add more plant-based protein to your meals.” As an extra benefit, she notes that amaranth contains all nine essential amino acids that our bodies can’t produce on their own.

What other benefits does amaranth offer?
Besides protein, amaranth is loaded with other important nutrients, including:

– Fiber
– Iron
– Magnesium
– B vitamins
– Antioxidants

Sakaida points out that these nutrients support gut health, energy levels, muscle function, metabolism, and the health of your cells and bones—all essential for your body to function properly.

Are there any downsides?
Experts agree that amaranth is generally safe to eat regularly, but there are a few things to keep in mind. Dieras notes that it’s high in oxalates, which can contribute to kidney stones. If you’re prone to them, she advises limiting your intake. She also recommends introducing amaranth slowly if you’re not used to a high-fiber diet, to avoid bloating and other digestive issues. Manaker adds that, although rare, some people may be allergic to it.

What’s the best way to include amaranth in your diet?
Experts describe amaranth as having a nutty flavor. “It tastes similar to quinoa but a bit earthier,” says Sakaida. “It absorbs the flavors of whatever you cook it with, making it easy to use in both sweet and savory dishes.”

Manaker adds that it’s incredibly versatile. You can cook it like rice or quinoa, or pair it with vegetables, beans, nuts, and spices like cinnamon or cumin. It works well in porridges, soups, stews, and even baked goods. For added flavor or crunch in salads or yogurt, you can toast it and mix it in.

A nutrient-packed food that’s easy to add to meals? If you’re not already eating it, you might want to start. While nothing is perfect, amaranth comes close—at least when it comes to protein.

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Frequently Asked Questions
Of course Here is a helpful and concise FAQ about why amaranth is the perfect highprotein whole grain

Beginner Questions

1 What exactly is amaranth
Amaranth is a tiny glutenfree seed that is cooked and eaten like a grain Its been cultivated for thousands of years and is known for its impressive nutritional profile

2 Is amaranth really a whole grain
Yes While its technically a seed its classified as a pseudocereal and is considered a whole grain because we eat the entire seedthe bran germ and endosperm

3 How much protein is in amaranth
Amaranth is a protein powerhouse One cooked cup contains about 9 grams of highquality protein which is more than most other grains

4 Why is its protein considered highquality
Unlike many plant proteins amaranth contains a complete set of essential amino acids including lysine which is often low in other grains This makes its protein comparable to animalbased sources

5 What does amaranth taste like
It has a mild nutty and slightly peppery flavor Its not overpowering so it blends well into both sweet and savory dishes

6 How do I cook amaranth
For a porridgelike consistency use a 13 ratio of amaranth to water Bring to a boil then simmer for 2025 minutes until the water is absorbed

Benefits Nutrition

7 What are the top health benefits of eating amaranth
Beyond protein its packed with fiber for digestion magnesium for heart health iron for energy and antioxidants that fight inflammation

8 Is amaranth good for people with gluten intolerance
Absolutely Amaranth is naturally glutenfree making it an excellent grain alternative for those with celiac disease or gluten sensitivity

9 How does amaranth compare to quinoa
They are both complete proteins and glutenfree Amaranth is smaller has a more gelatinous texture when cooked and often contains more iron and magnesium than quinoa

10 Can amaranth help with weight management
Yes Its combination of protein and fiber helps you feel full and satisfied for longer which can reduce overall calorie intake