Health experts are shining a spotlight on an ancient grain that promises to be a valuable addition to any health-conscious kitchen. This grain, known as amaranth, is gaining acclaim for its impressive nutritional profile, which surpasses that of popular staples like brown rice and quinoa.

Amaranth, although technically a seed, is often referred to as a pseudograin. Its roots trace back to the Aztecs, who cultivated it for its rich nutritional benefits. A 3.5-ounce serving of amaranth delivers an entire day’s worth of manganese and fulfills about half of a person’s daily iron requirements, in addition to offering a wealth of health-boosting vitamins and minerals.

Research has demonstrated that incorporating amaranth into one’s diet may contribute to lowering cholesterol levels, aiding in weight loss, and reducing inflammation. These compelling health benefits are drawing attention from those looking to improve their dietary habits.

For those interested in trying this ancient grain, amaranth is readily available at many health food stores and major retailers like Target and Walmart. Priced at approximately $15 for a 24-ounce bag, it can be prepared similarly to rice or quinoa. Amaranth can be a delightful addition to various dishes, such as stir-fries with vegetables, offering a nutritious and versatile option for meals.

Available from many health food stores and retailers such as Target and Walmart for around $15 for a 24oz bag, people can cook amaranth in the same way as rice or quinoa and mix it into meals like a stir-fry with vegetables.

Lindsay Schoenfeld, a registered dietitian in Texas, told the Daily Mail: ‘Amaranth is a good source of fiber, iron, magnesium and antioxidants. It is also known for its quality protein, fiber, and gluten-free characteristics.

‘It provides all nine essential amino acids, making it an excellent grain for plant-forward or vegetarian meals.’

She added, however, that it was best as part of a balanced diet, and said people should consider consuming the grain alongside a variety of other foods.

Amaranth was first cultivated by the Aztecs, but is prized today for its nutrient profile

Amaranth, microgreen shoots pictured above, is a pseudograin, technically a seed, packed with nutrients (stock image)

A 3.5oz serving of amaranth contains about 100 calories, 3.6g of protein and 2g of fiber. 

The same serving size of brown rice has 89 calories, 2g of protein and 1.4g of fiber. For quinoa, it is 96 calories, 3.5 g of protein and 2.2g of fiber.  

Amaranth is also gluten-free and has beneficial amino acids. 

It also contains 105 percent, 2.4mg, of the daily value of manganese, which supports metabolism, antioxidant defenses and bone health, and 42 percent, 7.5mg, of the daily value of iron. 

Previous research has already pointed to its cholesterol-lowering potential, with a 2003 study on hamsters fed amaranth oil finding their total and ‘bad’ LDL cholesterol levels dropped by 15 and 22 percent, respectively. 

Another study in which chickens were fed amaranth found that the birds’ cholesterol levels were reduced by up to 30 percent.

It isn’t clear why it may lower cholesterol levels, but experts have previously suggested this may be because it binds to cholesterol in the gut, stopping it from being reabsorbed into the body.

It is also possible that the high fiber content in amaranth could help someone lose weight. Fiber helps someone feel full for longer, and, as a result, consume less food, triggering weight loss.

In a 2023 paper, researchers followed 4,477 people and found that those who ate more fiber had a lower risk of gaining body weight and fat.

A 3.5oz serving of amaranth has 100 calories, 3.6g of protein and 2g of fiber (stock image) 

There is also some evidence that amaranth can further boost health by reducing inflammation levels. 

It is high in the antioxidant phenolic acid, which researchers say can reduce inflammation and help to protect against conditions such as heart disease.

Despite the strong profile, however, Schoenfeld urged people to eat a range of foods rather than just focus on amaranth. 

She told the Daily Mail: ‘Amaranth is strong, but not magical alone. What’s magical is eating a variety of grains. 

‘One grain should not stand alone. They complement each other!’

She added: ‘It’s more important to rotate foods than to rank foods. Eat a variety of grains like amaranth, brown rice, quinoa, oats and farro. 

‘If we put one food on a pedestal, people often eat only that food, and then they burn out. They also miss the nutritional benefits of mixing a variety of whole grains and pseudograins, which support gut health and is much more realistic for people to enjoy.

‘No one wants to eat one food for life! Not even my pickiest eater at home!’