The Real Nutrition Story Behind Amaranth’s “Superfood” Hype

Abstract

As a 21st-century superfood, amaranth (Amaranthus spp.) is emerging once again due to its combination of excellent nutrition and an extensive culinary range as well as a naturally gluten-free menu. Though commonly consumed as a cereal grain, amaranth is a pseudocereal whose small grains provide relatively better-quality plant protein, has been shown to be a useful dietary fiber, and is providing a significant mineral content, especially of iron and magnesium. Protein and fiber per serving in food composition data that is typically reported on cooked amaranth indicate its usefulness in a variety of diets, including gluten-free and plant forward eating patterns. In addition to the standard nutrients, current review studies indicate that amaranth has bioactive constituents, including phenolics, pigments (betalains), and protein-derived peptides, which are under scrutiny as functional attributes related to antioxidant and cardiometabolic mechanisms. Meanwhile, human research is still developing and is even rather contradictory, which is why it is important to consider the concept of superfood as enriched with nutrients, instead of being a medicine. Amaranth is also addressed in terms of food-systems and its potential to develop into a climate-smart crop because of its heat and water stress-resistance combined with its developmental potential. This is a popular article, which summarises what amaranth is as a food, why it is believed to be nutritionally beneficial, how it can be consumed in daily meals and what are the major caveats to responsible and evidence-based consumption.