The Surprising Benefits of Eating Amaranth Grain

Once considered a staple food of the Aztec and Inca civilizations, amaranth is making a modern comeback and for good reason. While not technically a grain (it's a pseudocereal), amaranth is celebrated for its impressive nutrient profile and wide range of health benefits.

Whether you enjoy it popped, puffed, ground into flour, or cooked like rice, amaranth can support multiple areas of your health, from digestion to heart health to inflammation. Here's what happens to your body when you start including this ancient grain in your diet.

1. It May Help Improve Cholesterol Levels

Amaranth is high in fiber, especially soluble fiber, which can bind to cholesterol in the digestive tract and help remove it from the body. While most of the research has been in animals, one 2019 review found that amaranth significantly reduced both total cholesterol and LDL (“bad”) cholesterol levels in animal studies.

Though human studies are limited and results have been mixed, the early data is promising especially for people with high cholesterol or at risk of heart disease.

2. It May Help Lower Blood Pressure

Amaranth contains specific peptides, or amino acid chains, that may naturally reduce blood pressure. A 2020 review of animal studies found these peptides to be as effective as low-intensity exercise in reducing blood pressure levels.

While human studies are still needed, this may be good news for people looking for dietary ways to support cardiovascular health.

3. It Contains Anti-Inflammatory Compounds

Chronic inflammation is linked to conditions like arthritis, autoimmune diseases, and even depression. Amaranth contains lunasin, a peptide with anti-inflammatory properties. In a 2014 study, both mice and human subjects experienced reduced markers of inflammation after consuming amaranth.

This makes it a smart choice for those managing inflammatory conditions or aiming to support general immune function.

4. It Can Support Weight Management

Thanks to its high fiber and protein content, amaranth can help you feel fuller for longer reducing the likelihood of overeating. A single cup of cooked amaranth delivers over 9 grams of protein and 5 grams of fiber.

These nutrients also play a role in stabilizing blood sugar levels and improving metabolic health, both of which are key for healthy weight maintenance.

5. It Supports Bone Health

Amaranth is a plant-based source of calcium and phosphorus, two essential minerals for strong bones. In a 2020 animal study, amaranth improved bone density in mice with osteoporosis, suggesting it may help reduce fracture risk especially for postmenopausal women and older adults.

More human studies are needed, but the presence of multiple bone-supporting nutrients makes amaranth a good addition to any diet focused on preventing bone loss.

How to Eat Amaranth

Amaranth is incredibly versatile and can be enjoyed in both sweet and savory dishes. Here are a few delicious ways to incorporate it into your meals:

• Cook it like rice or quinoa for a grain-style side dish

• Use it as a base for porridge with fruit and nuts

• Add to soups or stews for extra fiber and protein

• Mix puffed amaranth into granola or trail mix

• Use amaranth flour in gluten-free baking

• Add to smoothies for a subtle nutty flavor

• Make a pudding-style dessert with milk and spices

You can also soak and sprout amaranth for improved nutrient absorption and easier digestion.

Who Should Be Cautious?

For most people, amaranth is safe and hypoallergenic. It’s naturally gluten-free, making it suitable for those with celiac disease or gluten sensitivity. That said, it does contain saponins, plant compounds that can cause mild stomach upset in large amounts.

To minimize this, rinse amaranth thoroughly before cooking and enjoy it as part of a varied, balanced diet.

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