Feeling tired of the same old rice and pasta dishes? It might be the perfect moment to try a carbohydrate known for its heart-protective qualities, enriched with protein and calcium.
Amaranth is regarded as an ancient grain, cultivated for thousands of years. Surprisingly, this grain, which isn’t widely recognized, is packed with nutrients and is excellent for a healthy, heart-conscious diet. In every one-cup portion of amaranth, you get over 9 grams of protein. That’s quite impressive, especially when you compare it to a similar serving of brown rice, which contains about half that amount. (Explore other unusual foods that are rich in protein.)
Beyond protein, amaranth offers 116 milligrams of calcium, 5.17 grams of fiber, 5.17 milligrams of iron, 332 milligrams of potassium, and 160 milligrams of magnesium, all contributing to its cholesterol-reducing capabilities. Various studies have investigated the heart-health advantages of incorporating amaranth-based products into one’s diet.
What research says about amaranth
In a 2003 study published in the International Journal of Vitamin and Nutrition Research, researchers analyzed the diets of hamsters to assess the cholesterol-related effects of consuming amaranth grain or amaranth oil. After four weeks on controlled portions of either, the hamsters showed noticeably lower levels of non-HDL (“good”) cholesterol.
Furthermore, a 2007 study published in Lipids in Health and Disease examined the impact of amaranth oil on clinically obese adults with cardiovascular disease. Over a three-week span, those given 18 milliliters of amaranth oil daily experienced a reduction in their total and LDL (“bad”) cholesterol levels. A 2019 review in Nutrition Research also noted that amaranth might lower cholesterol due to its high-quality fiber content and antioxidants. (Here’s everything you’ve ever wanted to know about antioxidants, explained.)
Nonetheless, while these findings about amaranth are exciting and promising, at least one study reported different results.
Amaranth as a wheat substitute
A 2019 study published in Nutrients explored whether amaranth oil could have a cholesterol-reducing effect on overweight or obese individuals. Participants in the study were injected with either amaranth oil or rapeseed oil. Interestingly, those administered amaranth oil injections experienced a slight increase in their total and LDL cholesterol numbers.
That said, if you’ve never tried amaranth before, consider swapping it with other grains. Generally, amaranth is an excellent substitute for wheat products since it typically doesn’t cause gluten-related allergies. (Being a gluten-free grain makes it a suitable choice for individuals with celiac disease or gluten intolerance.) However, rare instances of amaranth allergies have been reported, so be vigilant for any common allergic reactions (e.g., hives, wheezing, mouth tingling, or nausea) after including it in your diet.
