Carbohydrates often receive criticism, even though they are a crucial component of a healthy diet. It’s important to distinguish between whole grains and highly processed sweets and snacks, as there is a significant difference.
Whole grains, packed with fiber and essential nutrients, are fundamental to a balanced, nutritious diet. Brown rice is well-known for its health benefits — rich in protein and fiber, it’s also affordable and widely available in stores.
On the trendier side, quinoa is a gluten-free seed classified as a whole grain that includes all nine essential amino acids. A less commonly known relative is amaranth, which, despite its lower profile, deserves attention as one of the most nutritious foods around.
Rich in protein and naturally gluten-free, amaranth is one of the planet’s oldest crops, once revered by the Aztecs and Incas for its supposed mystical properties.
Why certain carbs are beneficial
The simple truth about why some carbs are more advantageous comes down to food processing. The so-called ‘good carbs’ are whole grains, which remain in their natural state.
The British Dietary Association outlines what constitutes a complete grain:
- The bran: a fiber-loaded outer layer
- The germ: a nutrient-rich core
- The endosperm: the starchy middle section
In contrast, refined grains are processed and contain only the endosperm. Most supermarket products made from these processed grains dominate the shelves.
“Whole grains, as they’re found in nature, are packed with nutrients,” noted registered dietitian Ashli Greenwald in remarks to John Hopkins Medicine.
“They often provide a range of B vitamins and trace minerals like iron, zinc, magnesium, and copper. Some even contain good amounts of protein.”
“Plus, they offer phytonutrients, which are plant compounds that can help reduce inflammation and might lower the risk of heart disease, diabetes, and even some cancers.”
Why amaranth stands out as a superfood
This ancient superfood is celebrated for its exceptional nutrient density. The Aztecs reportedly referred to amaranth as the “food of immortality.”
Although technically a seed, amaranth offers similar health benefits to whole grains. With higher protein content compared to rice and corn, amaranth is quite filling, helping you feel satisfied longer, while also providing a full amino acid profile, including lysine — which is rare in grains — plus vitamins A and C.
Nutritionist Kerry Torrens has named amaranth the healthiest grain in a feature for Good Food, surpassing oats, brown rice, and quinoa.
A 2020 study looked into amaranth’s benefits further, showing it as a great source of fiber, protein, and vital minerals like calcium and iron, according to Critical Reviews in Food Science and Nutrition.
Additionally, it contains vitamin C, folic acid, and antioxidants, as highlighted in a study from 2019.
Six ways to incorporate amaranth
- Porridge – use it as a base or as a topping in flakes
- Popcorn – pop the seeds in a dry pan
- Baking – suitable for gluten-free recipes
- Pancakes – can be sweet or savory
- Salad – its green leaves have a slightly sweet taste
- Combine with other grains – amaranth is starchy, making it great alongside brown rice
There are countless ways to prepare and bake with amaranth — it’s a staple in South American diets for centuries. Its mild, nutty flavor works well in both savory and sweet recipes.
A simple method to add it to your meals is to use it as an oats substitute in porridge. Chef Ann Ziata from the Institute of Culinary Education mentions she enjoys it with dates, sesame seeds, apricots, almonds, and a sprinkle of cinnamon and maple syrup.
Alongside whole grains, amaranth is available in forms like flour and flakes. It’s easy to find at stores like Holland and Barrett, where a 500g bag is priced at £3.69, while a kilo can be purchased for £8.99 on Amazon.
