What Is the Origin of Amaranth Grain ?
Amaranth, often recognized as a pseudo cereal, is actually a highly nutritious whole grain due to its abundant nutritional content. Originally native to the Peruvian region, it is now widely cultivated and accessible in countries like India, Nepal, Mexico, and beyond. Amaranth is frequently utilized in breakfast porridge preparation, celebrated for its impressive macronutrient composition, particularly as a notable source of protein.
What Are the Nutrition Facts About Amaranth?
The nutrition information as enlisted by the USDA (United States Department of Agriculture) for approximately a half-cup serving or around 4.337 ounces of cooked Amaranth is as follows:
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Protein: 0.165 ounces.
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Iron: 0 ounces.
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Magnesium: 0.003 ounces.
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Vitamin B6: 0 ounces.
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Folate: 0 ounces.
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Fat: 0.067 ounces.
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Sodium: 0 ounces.
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Carbohydrates: 0.811 ounces.
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Fiber: 0.091 ounces.
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Starch: 0.705 ounces.
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Total Calories: 125.5 kilocalories.
For vegans and vegetarians, Amaranth emerges as a valuable plant-based protein source, offering nearly 0.18 ounces of protein per half cup serving. It is distinguished as a "complete" plant-based protein since it encompasses all nine essential amino acids, alongside the anti-inflammatory peptide known as lunasin. Consuming amaranth provides approximately 30 percent of the total calories from these essential amino acids crucial for protein metabolism. Moreover, it stands out as a unique source of lysine, an amino acid less prevalent in many other whole grains. Additionally, compared to typical cereal grains like rice or maize, Amaranth boasts higher levels of the amino acids cysteine and methionine.
What Are the Systemic Health Benefits of Amaranth Grain?
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Cardioprotective Qualities: Amaranth is rich in polyunsaturated and monounsaturated fatty acids, such as palmitic acid, oleic acid, and linoleic acid, which are beneficial for heart health. The high content of unsaturated hydrocarbons in Amaranth aids in lowering lipid levels, thus preventing the accumulation of LDL (low-density lipoproteins) cholesterol in the bloodstream. Recommended by both the USDA and the American Heart Association, incorporating more whole grains like Amaranth into the diet can reduce the risk of developing cardiovascular diseases. Nutritionists advise making whole grains, like Amaranth, comprise at least half of the grain intake to promote heart health, while reducing consumption of refined and high-fat foods.
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Weight Management and Gluten Tolerance: Amaranth is ideal for maintaining a healthy weight due to its high protein and fiber content, which promotes satiety and reduces unhealthy food cravings. It is suitable for individuals with gluten sensitivity since it lacks gluten, thereby aiding in weight management and improving immunity. Nutrition experts recommend incorporating Amaranth into the diet to sustain healthy weight loss and support overall well-being.
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Muscle Mass Enhancement: The protein content in Amaranth is beneficial for protein metabolism and muscle function, aiding in the maintenance and development of lean muscle mass. Regular consumption of Amaranth can contribute to muscle growth and overall muscle health, making it a valuable addition to a balanced diet for individuals seeking to enhance their physical strength and fitness.
Why Amaranth Grain May Not Be Suitable for Diabetics?
While the precise glycemic index of Amaranth remains unconfirmed, studies suggest it falls within a range of 87 to 106, varying based on brand and preparation method. This places it in the category of high glycemic index foods. Consequently, individuals prone to blood sugar fluctuations, such as those with diabetes or prediabetes, may experience rapid spikes post-consumption. Thus, it might not be the most suitable grain choice for inclusion in a diabetic diet.
What Are the Possible Allergic Reactions?
Amaranth stands out as an excellent gluten-free alternative for individuals with gluten intolerance, celiac disease, or non-celiac sensitivity to gluten. However, it is essential to check product labels to prevent potential cross-contamination with gluten. Additionally, for those not accustomed to consuming high-fiber foods regularly, excessive intake of whole grains like Amaranth can lead to digestive discomfort or gastric distress. Hence, it is advisable to gradually incorporate Amaranth into the diet. Increasing water intake alongside Amaranth consumption aids in fiber digestion, promoting digestive comfort and overall well-being.
How to Store Amaranth Grain?
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Amaranth is typically harvested in the fall season but remains available year-round in most stores.
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When stored in ideal conditions, away from heat and light, amaranth can last around six months at room temperature.
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Store Amaranth in an airtight container, similar to other whole grains, to maintain its freshness.
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Commercially available Amaranth flour from various brands can be used for preparing pancakes or baked goods.
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To freeze Amaranth for up to a year, place the grains in airtight freezer bags.
What Are the Culinary Uses of Amaranth Grain?
Amaranth can be incorporated into the diet as a side dish or combined with fresh vegetables for a wholesome meal. It pairs well with protein sources to create a balanced meal. Additionally, it can experiment with adding Amaranth to salads, soups, or porridges, and it complements other grains like oats seamlessly.
How to Cook Amaranth Grain?
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To prepare one cup of Amaranth, boil the grain with 1 1/2 cups of water and add a pinch of salt to taste.
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Cook the grain for 15 to 20 minutes, adding water as needed until reaching the desired consistency.
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Despite cooking, Amaranth retains its crunchiness, even after prolonged cooking beyond 20 to 30 minutes.
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The fat content of Amaranth varies depending on the cooking method. When prepared without oil or saturated fats like butter, it contains approximately 0.07 ounces of fat per half-cup serving, making it a low-fat food option.
Conclusion:
The Amaranth whole grain is a rich and complete vegan source of protein and fiber that can significantly boost systemic health and immunity, especially for individuals with gluten intolerance or sensitivity. However, it may not be suited to individuals with diabetes (because of high GI) or even those individuals who have gastric distress due to its high fiber content.
Incorporating Amaranth into the diet can contribute to overall well-being and support immune function due to its rich protein and fiber content. While it may not be suitable for individuals with diabetes or those prone to gastric distress, it remains a versatile and nutritious option for many. With proper storage and preparation, Amaranth offers a convenient and sustainable addition to a balanced diet for individuals seeking plant-based sources of essential nutrients.
