Carbs get a lot of flak though they make up an important part of a healthy diet. Granted, there’s a vast difference between whole grains and ultra-processed sweets and snacks.
Bursting with fibre and essential nutrients, grains are a cornerstone of balanced, nutritious eating. Brown rice’s health credentials are well-established — brimming with protein and fibre, it’s also readily available in supermarkets and budget-friendly.
On the more fashionable end of the spectrum sits quinoa, a gluten-free seed categorised as a whole grain that contains all nine essential amino acids. Related to quinoa, amaranth is a lesser known ‘grain’ that flies under the radar as one the most nutritious foods you can eat.
Abundant in protein and naturally gluten-free, amaranth ranks among the world’s most ancient crops and was even revered by the Aztecs and Incas as possessing mystical properties.
What makes carbs good for you?
The simple explanation for what renders certain carbohydrates beneficial is food processing. So-called ‘good carbs’ are whole grains, which are essentially grains that remain unprocessed.
The British Dietary Association says a complete grain has three things:
The bran: a fibre-rich outer layerThe germ: a nutrient-packed inner partThe endosperm: a central starchy part
By comparison, refined grains undergo processing and preserve only their endosperm. Items manufactured from processed and refined grains dominate the majority of supermarket shelves.
“Whole grains, as they’re grown in the ground, are full of nutrients,” registered dietitian Ashli Greenwald told John Hopkins Medicine.
“They can contain several B vitamins and trace minerals, such as iron, zinc, magnesium and copper. Some whole grains are good sources of protein.
“You also get phytonutrients: plant-based compounds that can reduce inflammation and may lower your chances of developing heart disease, diabetes and even some kinds of cancer.”
Why amaranth is one of the healthiest grains you can eat
This ancient superfood has earned recognition as amongst the most nutritious due to its exceptional nutrient content. The Aztecs reportedly called amaranth the “food of immortality”.
Despite being technically a seed, amaranth provides comparable health advantages to wholegrains. With higher protein levels than rice and maize, amaranth proves remarkably filling, keeping you satisfied for extended periods whilst delivering a complete amino acid profile including lysine — rarely found in grains — plus vitamins A and C.
Nutritionist Kerry Torrens named amaranth as the healthiest grain in an article for Good Food, above oats, brown rice and quinoa.
Research from 2020 examined amaranth’s lesser-known advantages. Scientists discovered it serves as an excellent source of fibre, protein, and essential minerals such as calcium and iron, according to Critical Reviews in Food Science and Nutrition.
Additionally, it provides vitamin C, folic acid, and antioxidants, as detailed in a 2019 study.
Six ways to eat amaranth
Porridge – as a base or sprinkled as flakes as a toppingPopcorn – pop them in a dry pan on the hobBaking – it’s gluten-freePancakes – sweet or savourySalad – its green leaves are slightly sweetWith other grains – amaranth is starchy so combine it with brown rice
There are many ways to cook and bake with amaranth — South Americans have consumed amaranth for millennia. Its gentle, nutty taste works brilliantly in both savoury and sweet dishes.
A simple way to incorporate it into your diet is by using it as a substitute for oats in porridge. Ann Ziata, a chef-instructor at the Institute of Culinary Education, shared with Martha Stewart that she enjoys it with dates, sesame seeds, apricots, almonds, and a dash of cinnamon and maple syrup.
In addition to whole grains, amaranth is also available as flour and flakes. It’s readily available at Holland and Barrett, where you can purchase 500g for £3.69. A kilo of amaranth costs £8.99 on Amazon.
