Dorothy FarrarAmaranth (Amaranthus)
Amaranth is one of the world’s oldest cultivated plants. Even the Aztecs used amaranth. They called the little seeds huautli. In the Andean region, the amaranth is known as kiwicha. The plant belongs to the group of pseudocereals and provides many easily digestible nutrients and vital substances.
Interesting facts about amaranth
Amaranth is also known as the miracle grain of the Incas. In the departments of grocery stores it is usually found on the shelves with grain products. Actually, amaranth is not a grain, but it is still used like grain.
Amaranth (Amaranthus) is a plant of the foxtail family. The plant genus Amaranthus includes seventy different species. They are found worldwide, but prefer warmer locations. Most amaranth species are found in North America, but amaranth is now also native to Europe.
Amaranth plants are usually annuals. They grow herbaceously and have branched stems. Leaves are alternately attached to the stems. The unisexual flowers are very multi-flowered. The fine-grained seeds of the plant are used. Their shape and consistency are reminiscent of millet .
importance to health
The so-called Inca wheat is an important source of protein . The proteins in amaranth are of very high quality. Amaranth has a biological value of 75. The biological value indicates how efficiently a protein from food can be converted into a body protein. This means that amaranth has an almost as high biological value as cow’s milk.
Amaranth is a valuable source of protein, especially for vegans. But the grains not only contain a lot of protein, but also numerous essential minerals and trace elements . Potassium , calcium , magnesium and phosphorus are also included, as are various B vitamins and vitamin E. Bones , muscles and nerves can therefore benefit from amaranth.
In addition, the pseudo-grain is rich in unsaturated fatty acids . This has a positive effect on cholesterol levels and cardiovascular health . Omega-3 and omega-6 fatty acids are also said to have an anti-inflammatory effect. The lecithin it contains plays an important role in fat digestion and brain development . The many dietary fibers in amaranth stimulate digestion and serve as food for the good intestinal bacteria .
Ingredients & nutritional values
Compared to grain, amaranth has a very high protein content. The mineral content is also significantly higher than in traditionally grown grains such as wheat or rye. The proteins mainly consist of essential amino acids . Essential amino acids are vital for the body, but cannot be produced by itself.
Amaranth is also rich in calcium, iron, zinc and magnesium. Most of the carbohydrates in amaranth are fiber. Amaranth is cholesterol-free and also contains many unsaturated omega-3 and omega-6 fatty acids. All of these nutrients and vital substances are present in an optimal ratio for human nutrition.
intolerances
People who suffer from kidney stones or have a predisposition to kidney stones should only consume amaranth in moderation. The pseudo grain contains a lot of oxalic acid. This can settle and lead to oxalate stones. In addition, the amaranth seeds contain special tannins. These can negatively affect the absorption of vitamins, proteins and trace elements in the intestine.
Food allergies to amaranth seeds are very rarely observed. Amaranth is gluten-free and can therefore also be consumed by people with celiac disease or gluten intolerance .
Shopping and kitchen tips
Amaranth is available in many health food stores, supermarkets and drugstores. In order to avoid pollution, the amaranth should come from controlled cultivation if possible. The fine-grained and hard seeds should be stored in a cool, dark, dry place. Storage in the refrigerator is not recommended. A temperature between 12 and 16 ° Celsius is optimal.
In order to prevent an infestation with flour moths, the product should ideally be stored in well-closed jars or cans. Amaranth flour should be used as quickly as possible. Since it is rich in unsaturated fatty acids, it oxidizes quite quickly.
preparation tips
Both sweet and savory dishes can be prepared with amaranth. The grains can be cooked whole. The cooking time is about 15 to 30 minutes. The consistency after the cooking time is slightly sticky. Boiled amaranth is suitable as an accompaniment to meat or vegetable dishes.
Ground amaranth can also be used in baking. However, the pseudo-grain must be mixed with wheat, rye or spelt . A ratio of 1:2 is ideal. Since amaranth has no gluten on board, the baking results would not be satisfactory without added gluten-containing flour.
Popped amaranth tastes particularly good in muesli. Simply heat a pan with the lid closed and place the grains on the hot bottom of the pan. Then remove the pan directly from the stove. With gentle stirring, the grains will now pop up.
Hello and welcome to my Health Guide & Encyclopedia! My name is Dorothy Farrar, and I'm the founder and main author of this platform.
My passion for health and wellness started at a young age when I became interested in the connection between the food we eat and the way we feel. This fascination led me to study nutrition and dietetics in college, where I learned about the importance of a balanced diet and the impact of various nutrients on the body.