Amaranth: The Ancient Grain You Should Be Eating
While traveling around Mexico, it's surprisingly easy to come across what we now call superfoods—ancient grains, seeds, and beans that once formed the foundation of the Mexica (Aztec), Maya, and Inca diets. Among these powerful ingredients are cacao beans, chia seeds, quinoa, and the often-overlooked amaranth.
At the National Museum of Anthropology in Mexico City, you'll find amaranth and chia mentioned as essential parts of pre-Hispanic nutrition. Today, these ancient grains are making a modern comeback—especially among health-conscious Mexicans. I recently stopped by a local café popular with younger crowds and discovered delicious breakfast galettes made with amaranth and chia (see photo). They were both hearty and satisfying—a perfect blend of tradition and modern wellness.
But what makes amaranth so special?
Amaranth is highly nutritious and has a high concentration of antioxidants.
A Superfood with 8,000 Years of History
Amaranth isn’t just ancient—it’s enduring. This grain (technically a seed, but often grouped with grains) has been cultivated for over 8,000 years. Part of a family of more than 60 species, it has a subtle, nutty flavor and a distinctive crunchy texture that sets it apart.
Beyond its taste and texture, amaranth is packed with powerful health benefits. Here's why you might want to add it to your diet:
Nutrient-Dense: One cup of amaranth contains significant amounts of magnesium, manganese, phosphorus, selenium, copper, and iron—essential minerals that support energy production, bone health, and immune function.
Rich in Antioxidants: High in phenolic acids, amaranth is loaded with antioxidants that help combat free radicals and slow the aging process.
Anti-Inflammatory Properties: Amaranth has been shown to reduce the production of immunoglobulin E, which is linked to allergic inflammation, making it a natural anti-inflammatory food.
Supports Heart Health: Regular consumption can help lower LDL (bad) cholesterol and raise HDL (good cholesterol), promoting clearer arteries and better cardiovascular health.
Great for Digestion & Weight Management: With its high protein and fiber content, amaranth supports healthy digestion and may aid in weight loss by keeping you fuller for longer.
Complete Protein Source: It contains all essential amino acids, the building blocks of protein that the body cannot produce on its own—making it especially valuable for vegetarians and vegans.
Naturally Gluten-Free: Perfect for anyone with gluten sensitivities or celiac disease.
Easy Ways to Enjoy Amaranth
There are plenty of creative and delicious ways to enjoy amaranth. My favorite? Boiling it into a porridge-like breakfast topped with berries and a drizzle of honey. It’s warm, hearty, and just a bit crunchy—comforting and energizing all at once.
You can also bake with amaranth to create a variety of gluten-free treats, from muffins and cookies to energy bars and crackers.
Try amaranth and let us know what you think!
