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Amaranth [GF] & FODMAP Friendly

Gluten Free & FODMAP Friendly

Amaranth - Gluten Free (GF) & FODMAP Friendly

Gluten Free (GF) & FODMAP Friendly

A Protein-Rich 'Grain'

  • Like quinoa and buckwheat, amaranth is considered a pseudo-cereal . It is a seed derived from a broad leafed plant. The seeds are so small that ½ kg [1 pound] of amaranth seed could contain upward of 750,000 seeds! (Murray, Pizzorno et al. 2005). This is a protein-rich seed providing 15% - 18% protein which unlike true grass grains like wheat, contain the essential amino acides lysine and methionine. 1 cup of amaranth can supply 60% of the daily protein needs. (Murray, Pizzorno et al. 2005).

More Fibre than Wheat

  • Amaranth has around 25% more fibre than whole wheat as well. For vegetarians, using amaranth in combination with wheat, corn or brown rice can provide a complete protein equivalent to fish, red meat or poultry. (Murray, Pizzorno et al. 2005).

FODMAP Friendly

  • FODMAPs are readily digestible carbohydrates and sugar alcohols.
  • For more information on FODMAPs - Click here

Rich in Minerals

  • It is rich in minerals but has a moderate level of oxalic acid that may prevent absorption with certain minerals such as zinc and calcium, magnesium and iron.

Lowering Cholesterol

  • Like oats, amaranth has been shown to lower cholesterol and lower blood pressure. Studies have suggested that amaranth could be of a valuable substitute for individuals with high cholesterol levels that may be allergic to cereals. (Czerwinski, Bartnikowska et al. 2004).
  • Squalene is also present in amaranth a fatty acid compound found in olive oil as well. Squalene also helps to reduce cholesterol synthesis.

An Excellent Source of Tocotrienols [Vit E]

  • Another strength of amaranth is that it is an excellent source of tocotrienols [Vitamin E is composed of 4 tocopherols and 4 tocotrienols]. The tocotrienols provide cardiovascular benefits including cholesterol lowering.

Can Have a High-GI

  • Popped amaranth can have a high GI [popped amaranth in milk GI = 97.3]
  • Popped amaranth is fine in the muesli suggested as other components of the museli will modify the GI.
    You can certainly add some amaranth to the muesli to add even more complexity and you can have amaranth in the diet by making this one of the ‘grains’ you have as your carbohydrate source at lunch.
  • You can cook this like rice and add it to other grains, in soups etc.

What You Should Know

  • Oxalic acid may need to be avoided in those who suffer calcium oxalate kidney stones.
  • Cooked amaranth needs to be used as the raw form contains antinutrients.

Link to QuickGuide References

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QuickGuide Topic References

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