Amaranth: properties, benefits, nutritional values ​​and glycemic index

AMARANTH – Gluten-free, low in sugar and high in protein. It is not a real cereal, but it was not by chance that it was considered the gold of the Incas. Here because

L ‘ Amaranth is considered the gold of the Incas and Aztecs. It is not a real cereal but its use in the kitchen makes it similar to grain cereals, especially millet . The amaranth grains are very small and tasty.

For its beneficial properties it is better to include it in the diet so as to vary our diet with healthy alternatives.

From the point of view of cultivation, amaranth is a very resistant plant, not even Monsanto’s RoundUp herbicide would be able to destroy it, so much so that amaranth is potentially a weed that has already proven to invade GMO soybean fields.

Together with quinoa , amaranth will probably be the food of the future because in addition to containing carbohydrates, it is rich in essential amino acids that our body uses to form proteins. What we usually call amaranth grains are actually the seeds of the homonymous plant.

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Index

  • Amaranth properties
  • Amaranth, calories
  • Amaranth, nutritional values
  • Amaranth, glycemic index
  • Amaranth, contraindications
  • Amaranth, other things to know:

Amaranth properties

Amaranth is considered a beneficial and healthy food especially for its protein and vitamin content. In particular, amaranth is a source of vitamin E and mineral salts such as calcium, phosphorus and potassium.

Like millet and buckwheat, amaranth is a gluten-free food that is therefore suitable for those suffering from celiac disease . Its consumption is safe because amaranth is naturally gluten free .

From a botanical point of view, amaranth is not associated with cereals because it is not part of the grass family. Its nutritional values place it halfway between a legume and a cereal. Compared to cereals, amaranth is richer in amino acids.

The peculiarity of amaranth is its content of the amino acid lysine , of which almost all cereals are lacking. Lysine is instead present in legumes. For this reason, it is usually advisable to combine the consumption of whole grains with that of legumes to have all the amino acids that our body needs to form proteins.

Amaranth is a very digestible food. Even pregnant women, the elderly and children can consume it without problems. Amaranth, like quinoa, contains saponins. To avoid that during cooking – which occurs by boiling – the amaranth becomes sticky it is necessary to rinse it very well in a colander before putting it in the pot. The presence of phytosterols in amaranth make it useful for lowering ‘bad’ LDL cholesterol and increasing ‘good’ HDL cholesterol.

Amaranth, calories

Amaranth is a nourishing and energetic food, but at the same time light, easy to digest and metabolize. 100 grams of cooked amaranth bring about 102 calories to our body .

Amaranth, nutritional values

Since it is a food of vegetable origin, amaranth does not contain cholesterol . It is also low in fat, so much so that 100 grams of cooked amaranth contains only 2 grams.

Altogether 100 grams of cooked amaranth provide our body with 19 grams of carbohydrates , 4 grams of protein , 2 grams of fiber and 6 mg of sodium.

As for vitamins , 100 grams of cooked amaranth contain 0.2 mg of vitamin E, 0.2 mg of niacin, 0.1 mg of vitamin B6, 22.0 mcg of folacin (vitamin B9).

Regarding the mineral salts , in 100 grams of cooked amaranth we find 47 mg of calcium, 2.1 mg of iron, 65, g of magnesium, 148 mg of phosphorus, 135 mg of potassium, in addition to selenium, manganese, copper and zinc. Here the table with the complete nutritional values ​​of amaranth.

Amaranth, glycemic index

L ‘ glycemic index Amaranth is equal to 35 . It is a low value. Keep in mind, for example, that the glycemic index of the pasta of durum wheat semolina cooked al dente is equal to 45.

Read also: CEREALS, WHICH TO CHOOSE ACCORDING TO THE GLYCEMIC INDEX?

Amaranth, contraindications

Amaranth has no particular contraindications except for a moderate content of oxalic acid . From this point of view, those suffering from kidney stones and problems should ask their doctor for more information on the possibility of consuming amaranth, in what quantities and how often. Finally, oxalic acid can partially inhibit the absorption of calcium and zinc.

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