Amaranth is a plant belonging to the large family of the Amarantaceae.
Amaranth contains a good content of amino acids including lysine, an essential amino acid.
Some species of amaranth:
- Amaranthus palmeri
- Amaranthus caudatus
- Amaranthus quitensis
- Amaranthus cruentus
- Amaranthus hypochondriacus
- Amaranthus mangostanus
Amaranth is an ancient grain, considered a superfood due to its outstanding nutritional profile and for the presence of some interesting peptides(2). It is not a true cereal like wheat or rice but is related to plants like quinoa. It is gluten-free and rich in protein, fiber, essential minerals, and amino acids, making it particularly suitable for vegetarian and vegan diets.
Nutritional Profile (per 100 grams):
- Calories Approximately 371 kcal.
- Protein About 14 grams, making it one of the richest plant sources of complete protein, containing all essential amino acids.
- Fat About 7 grams, including beneficial polyunsaturated fatty acids like linoleic acid.
- Carbohydrates About 65 grams, with a high fiber content.
- Fiber About 7 grams, contributing to digestive health and blood sugar control.
- Vitamins and Minerals Rich in magnesium, iron, phosphorus, calcium, and B vitamins.
Amaranth is notable for its high content of lysine, an amino acid often lacking in many grains, making it particularly valuable in a vegetarian diet. Additionally, it has anti-inflammatory properties and can help reduce cholesterol.
Considerations
Culinary Use Can be cooked and used similarly to rice or quinoa, in soups, stews, salads, or as a base for hot dishes. Its seeds can also be popped like popcorn for a light and nutritious snack.
Health Benefits Supports cardiovascular health, improves digestion (3), helps prevent osteoporosis due to its high calcium content, and can be useful in weight management due to its satiating effect.
Storage Store in an airtight container in a cool, dry place to preserve its nutritional qualities and extend its shelf life.
Amaranth studies
References__________________________________________________________________________
(1) Maldonado-Cervantes E, Jeong HJ, León-Galván F, Barrera-Pacheco A, De León-Rodríguez A, González de Mejia E, de Lumen BO, Barba de la Rosa AP Amaranth lunasin-like peptide internalizes into the cell nucleus and inhibits chemical carcinogen-induced transformation of NIH-3T3 cells.
Peptides. 2010 Sep; 31(9):1635-42.
(2) Soares RA, Mendonça S, de Castro LÍ, Menezes AC, Arêas JA. Major peptides from amaranth (Amaranthus cruentus) protein inhibit HMG-CoA reductase activity. Int J Mol Sci. 2015 Feb 16;16(2):4150-60. doi: 10.3390/ijms16024150.
Abstract. The objective of this study was to identify the major peptides generated by the in vitro hydrolysis of Amaranthus cruentus protein and to verify the effect of these peptides on the activity of 3-hydroxy-3-methyl-glutaryl-CoA reductase (HMG-CoA reductase), a key enzyme in cholesterol biosynthesis. A protein isolate was prepared, and an enzymatic hydrolysis that simulated the in vivo digestion of the protein was performed. After hydrolysis, the peptide mixture was filtered through a 3 kDa membrane. The peptide profile of this mixture was determined by reversed phase high performance chromatography (RP-HPLC), and the peptide identification was performed by LC-ESI MS/MS. Three major peptides under 3 kDa were detected, corresponding to more than 90% of the peptides of similar size produced by enzymatic hydrolysis. The sequences identified were GGV, IVG or LVG and VGVI or VGVL. These peptides had not yet been described for amaranth protein nor are they present in known sequences of amaranth grain protein, except LVG, which can be found in amaranth α‑amylase. Their ability to inhibit the activity of HMG-CoA reductase was determined, and we found that the sequences GGV, IVG, and VGVL, significantly inhibited this enzyme, suggesting a possible hypocholesterolemic effect.
(3) Zharkov IM, Miroshnichenko LA, Zviagin AA, Bavykina IA. Amaranth flour: characteristics, comparative analysis, application possibilities. Vopr Pitan. 2014;83(1):67-73.
Abstract. Amaranth flour--a product of amaranth seeds processing--is a valuable industrial raw material that has an unique chemical composition and may be used for nutrition of people suffering from intolerance to traditional cereals protein, including celiac disease patients. The research aim was to study the composition of amaranth flour of two types compared with semolina which is traditionally used for nutrition by Russian population, as well as to compare the composition of milk amaranth flour porridge with milk semolina porridge. The composition of amaranth whole-ground flour and amaranth flour of premium grade processed from amaranth seeds grown in Voronezh region has been researched. It is to be noted that protein content in amaranth flour was 10.8-24.3% higher than in semolina, and its biological value and NPU-coefficient were higher by 22.65 and 46.51% respectively; lysine score in amaranth flour protein of premium grade came up to 107.54%, and in semolina protein only 40.95%. The level of digestible carbohydrates, including starch, was lower in amaranth flour than in semolina by 2.79-12.85 and 4.76-15.85% respectively, while fiber content was 15.5-30 fold higher. Fat content in amaranth flour of premium grade was 2,4 fold lower than in whole-ground amaranth flour but it was 45% higher than in semolina. The main advantage of amaranth flour protein compared to wheat protein is the predominance of albumins and globulins and a minimal content of prolamines and alpha-gliadin complete absence. The specifics of chemical composition allow the amaranth flour to be recommended for being included into nutrition of both healthy children and adults and also celiac disease patients.
Amaranth plant 
fiber
