Amaranth is gluten -free with good amount of protein and iron
Highlights
- Amaranth contains more protein than quinoa, says nutritionist
- You can prepare a salad with these gluten-free grains
- Amaranth and quinoa are good sources of iron
Some of the western food trends have found a place in Indian diet routine over the past few years. This, unfortunately, has left the good old desi nutritious food ingredients far behind and forgotten. Celebrity nutritionist Pooja Makhija is here to remind us of some of the traditional superfoods, the latest one being Amaranth. She compared amaranth, also known as rajgira, with its western alternative, quinoa. Terming quinoa and amaranth as 'cousins' in her Instagram caption, Makhija said, "Price point, however, sets them apart. Amaranth can be procured for 1/10th the price as quinoa in our country."
Amaranth VsQuinoa:Here's the winner
Makhija first focused on the similarities between quinoa and amaranth in the description. "Both pseudo cereals - actually seeds but eaten as grains, both are gluten free, have a short cooking time, nutty flavour and rich in nutrients," she wrote.
Makhija then explains why it is wiser to choose amaranth over quinoa . While quinoa has proteins as good as 8 grams per cup, amaranth has 9 grams per cup. Amaranth has double the protein than rice or wheat, Makhija added. Quinoa has 3 grams of iron per cup and amaranth has 5 grams of iron in the same quantity which makes it a richer food, she points out.
Also read:Diabetes Diet: Benefits Of Amaranth And How You Can Include It In Your Diet; Other Low GI Foods For Blood Sugar Control
Amaranth chikki or ladoos are not new to us. But there are other yummy ways to add amaranth to your diet as well. Rajgira can be consumed in the form of tikkis, cookies, salad, cupcakes, power bars too.
Also read:Khichdi With A Twist: You Have To Try This Protein-Rich Quinoa Khichdi By Shilpa Shetty Kundra
Earlier, Makhija drew a comparison between Matcha and its Indian alternative, Moringa. Also called drumsticks, Moringa has more benefits than matcha, as per her Instagram video. It helps in reducing issues like arthritis, epilepsy, diabetes, heart disease and kidney stones.
Also read:Moringa Vs Matcha: Nutritionist Tells Which One Is Healthier For You
Coming back to Amaranth vs Quinoa, which is your favourite 'cousin' of the two?
(Pooja Makhija is a nutritionist, dietitian and author)
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
Waiting for response to load...
FAQs
While quinoa has proteins as good as 8 grams per cup, amaranth has 9 grams per cup. Amaranth has double the protein than rice or wheat, Makhija added. Quinoa has 3 grams of iron per cup and amaranth has 5 grams of iron in the same quantity which makes it a richer food, she points out.
Is amaranth better for you than quinoa? ›
Amaranth contains remarkably higher levels of magnesium, calcium, sodium, zinc and iron than quinoa (Krkoskova & Mrazova, 2005).
What is the advantage of rajgira? ›
Iron-rich:
Amaranth grain, the main ingredient in ramdana or rajgira ladoos, is a good source of iron. Iron is essential for children's cognitive development, immune function, and overall growth. The rich iron content is another rajgira benefit.
Is amaranth the healthiest grain? ›
Why Is Amaranth a Healthy Eats Pick? One cup of cooked amaranth has 251 calories, 4 grams of fat and 46 grams of carbohydrates. It ranks as highest in protein of all the grains with 9 grams per cup. It also contains the amino acid lysine, which is missing in all other grains.
What is special about amaranth? ›
Amaranth is one of the richest plant forms of protein available. The protein is easily absorbed by the body and contains all amino acids — even lysine, which is often missing from cereal grains. Studies have shown that, in the plant kingdom, amaranth proteins are among the most similar to animal proteins.
Can you eat amaranth every day? ›
Also known as Rajgira or Chaulai, the leaves and seeds of this amazing plant are storehouse of protein, fibre and a variety of micronutrients. Those aiming to lose weight or keep their blood sugar levels in control can include amaranth in their daily diet.
Is amaranth a carb or protein? ›
Amaranth is relatively high in protein, with about 30% of its calories coming from this key macronutrient. It provides lysine, an amino acid missing in many other comparable grains.
Who should not eat rajgira? ›
Its gluten-free nature and low glycemic index make it suitable for regular consumption, promoting digestive health and overall well-being. Who should not eat ragi? Individuals with a history of kidney stones or oxalate-related issues should limit their ragi intake due to its oxalate content.
Who should not eat amaranth? ›
For people with intolerance to lysinuric protein, eating amaranth may cause diarrhoea and stomach pain. Moreover, another side effect of lysine increase body's calcium absorption, and bring free, damage-causing amount of calcium in the body. So avoid taking large amounts of calcium and lysine at the same time.
Is rajgira heavy to digest? ›
Rajgira is generally easy to digest for most people. However, after ingesting rajgira, people with gastrointestinal sensitivity or intolerances might feel uncomfortable or have digestive problems.
Soaking: If you have the time, consider soaking the amaranth overnight before cooking. "Soaking the grains makes their nutrients easier to digest and shortens the cooking time," says Ziata. Simply combine amaranth and water in a large bowl, completely submerging the grains.
Is amaranth anti-inflammatory? ›
Various antioxidants and other nutrients such as the peptide lunasin found in amaranth are known for their anti-inflammatory and cancer-prevention properties. The anti-inflammatory properties may help prevent various diseases including heart disease, stroke, and diabetes.
Why is amaranth a superfood? ›
Amaranth is an excellent source of fiber, iron, magnesium, phosphorus, manganese and a good source of calcium, zinc, copper, selenium, vitamin B6 and folate. Fiber supports a healthy digestive system by preventing constipation. Fiber rich foods also help you to feel fuller sooner which can help with weight control.
Is amaranth healthier than quinoa? ›
More On Grains
Plus, its vast nutritional content means it packs a number of health benefits, too. Vandana R. Sheth, R.D.N. says amaranth also provides 22 percent of the recommended daily allowance of vitamin B6 (compared to just 18 percent in quinoa.)
Why was amaranth outlawed? ›
A ban on the plant was made on religious grounds. The Catholic Church found the use of small cakes made of amaranth seed and honey (sometimes allegedly mixed with human blood) in pagan rituals, to be eerily similar to using the host during Mass, and declared it blasphemy.
What is an interesting fact about amaranth? ›
Amaranth has certainly earned its title of ancient grain. It was cultivated by the Aztecs, and it has been estimated that it was first domesticated 6,000 to 8,000 years ago. Incredibly, historians believe Amaranth may have made up 80% of their diet.
What grain is healthier than quinoa? ›
While both provide excellent sources of fiber and protein, farro tops the charts and offers almost double the value compared to the same size serving of quinoa.
Is amaranth gut friendly? ›
Amaranth provides gluten-free protein, which can be consumed even by people with health conditions such as gluten allergy or celiac disease. Good for gut health: Both the seeds and leaves are rich in fiber. Fiber aids in the digestion system, prevents constipation, and maintains gut health.
Is amaranth a super food? ›
Amaranth leaves and grains are known as a superfood because they are beneficial for almost every organ of the body. It is easy to incorporate them into the diet as they taste well as a stir-fry or when combined with lentils.
Is amaranth high in lectins? ›
The findings reported by Valadez-Vega, further indicate that Amaranthus hypochondriacus species have high concentrations of lectins and trypsin inhibitors and lower concentrations of tannins and saponins [8].
