This Underrated Grain Is A+ For Healthy Cholesterol & Blood Sugar Balance

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We’re all about trying new and upcoming food trends, but we never forget the oldie-but-goodie staples to a balanced diet. Though it may not be going viral or turning heads on supermarket shelves, amaranth is a nutritionally-packed powerhouse that deserves some recognition. 

We tapped two registered dietitians to get the scoop on amaranth: What it is, why it’s nutritionally beneficial, and how to eat it. 

“The seeds are considered to be part of the grain family and are one of the six pseudocereals,” Harlow says. Pseudocereals are a plant that produces a seed or fruit that is consumed as a grain—others include quinoa, buckwheat, and chia seeds. So even though it’s labeled a grain, if we’re being technical, amaranth is a seed. 

“Amaranth was used widely by the Aztecs as not only a food staple, but also as part of their cultural and religious rituals,” says Sarah Jackson, M.S., RDN of Origin Nutrition. “Today, amaranth is mainly produced in China, but also grown in Mexico, Central America, and areas in the United States. 

The seeds themselves are itty bitty, similar to the size of a poppy seed, and they are light tan and beige-colored. Although amaranth can appear in sweet or savory recipes, it does have a potent flavor that makes it difficult to camouflage in some dishes. Expect a nutty taste, grassy scent, and hints of herby-flavor. 

In addition to manganese being an essential trace mineral, Jackson says it’s also been shown to assist in carbohydrate metabolism and blood sugar regulation. 

While the direct role of amaranth of blood sugar has also primarily only been studied in rats, the high fiber and protein content indicate that the grain may also help balance blood sugar in humans, too.

“Amaranth contains a polypeptide called lunasin, which is believed to decrease inflammation in the body,” Jackson says. 

Squalene is most recognized for its ability to not only moisturize the skin, but also promote a healthy skin barrier. “It’s known to combat damage to the skin caused by aging and promoting collagen levels,” Jackson explains.

However, squalene isn't just a topical hero: this oil is also found in some foods, including amaranth. And according to Jackson, eating squalene has its own health benefits. “This phytonutrient has been studied for its beneficial effects on cholesterol levels,” she says. Which brings us to our next point:

Thankfully, there are a few ways to incorporate amaranth into your diet. You can eat it in its whole form or ground as a flour. It’s a naturally gluten-free grain, so people with gluten sensitivities or Celiac disease can eat it safely. Jackson does warn that if you choose to use amaranth flour, you’ll want to mix with another type of flour, such as wheat, rice, or tapioca, to make it suitable for leavened breads. The blend will also mellow out the nutty flavor of amaranth, making it more palatable and less grainy.

To cook amaranth, you’ll use a method similar to cooking rice. “Amaranth cooks best with a ratio of one and a half cups of liquid to half a cup dry amaranth,” Harlow suggests. You will boil the water, add the grain and cook it until the liquid is absorbed into the grain, which is about 20 minutes.

Jackson says a few go-to ways to include amaranth is to use it as a natural thickener to stews, soups and chilis. “It also makes a highly nutritious breakfast porridge if simply cooked and topped with nuts, fruit, and honey.” 

We love amaranth in a chocolate-y, coconut-y breakfast dish like the mood-boosting breakfast bowl. Or add a scoop of amaranth to a salad like this tuna Nicoise variety. Or if you want to keep it plain and simple, serve a cup of this grain alongside your favorite protein and veggie for a nutritionally-dense dinner. The options are endless!