We tapped two registered dietitians to get the scoop on amaranth: What it is, why it’s nutritionally beneficial, and how to eat it. “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 is 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. While the direct role of amaranth in blood sugar has also primarily only been studied in rats3, the high fiber and protein content indicate that the grain may also help balance blood sugar in humans, too. 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 levels5,” she says. Which brings us to our next point: 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 for 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 chocolatey, coconutty breakfast dish like this mood-boosting breakfast bowl. Or add a scoop of amaranth to a salad like this tuna Niçoise 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!
