Gut health and weight loss go hand in hand—and your diet is a crucial factor in both. In addition to limiting your intake of certain gut-harming foods, it’s also a great idea to nourish your gut with the right ingredients. You may already know about a few probiotic-rich, fermented options, but there’s one ancient grain you may not have considered the benefits of: amaranth.
Amaranth is a versatile, delicious grain that offers a combination of fiber, protein, and beneficial compounds to support both digestive health and weight loss. Unlike heavily processed grains many of us keep stocked in our kitchens, amaranth can provide these benefits without spiking your blood sugar levels, making it a fantastic addition to any balanced diet. To highlight a few of the ways in which this surprising ingredient can keep your gut health in check and help you stay on track with your weight loss goals, we spoke to dietitian Trista Best. Find all of her expert insight below.
Amaranth for Gut Health and Weight Loss
Want to shed pounds while looking out for your gut? It's time to start adding amaranth to your meals! One of the main benefits of this grain is its fiber content. "Amaranth is rich in dietary fiber, which helps keep you fuller for longer, reducing overall calorie intake," Best explains. Fiber also plays a role in stabilizing blood sugar levels and curbing cravings, both of which are essential for sustainable weight management.
That fiber content is also great for your gut. "The fiber in amaranth feeds beneficial gut bacteria, supporting a balanced gut microbiome," Best says. This can lead to better digestion, reduced bloating, and even improved immune function. Score!
In addition to fiber, amaranth can pack in a ton of protein. "It contains complete protein, meaning it provides all nine essential amino acids," Best tells us. Protein not only helps boost metabolism but also preserves lean muscle mass.
Plus, the low glycemic index is another major benefit. "Amaranth has a relatively low glycemic index, which means it won’t spike blood sugar levels, making it ideal for sustained energy and appetite control," Best goes on.
Amaranth also has anti-inflammatory properties. "It contains compounds like squalene and phenolic acids that may help reduce gut inflammation," Best explains.
And for those with gluten sensitivities or celiac disease, amaranth is a naturally gluten-free option that won’t disrupt gut health.
Adding Amaranth to Your Meals
Ready to reap these benefits? Luckily, this grain is highly versatile. Here are some of Best's favorite ways to enjoy it:
- Breakfast Porridge: "Cook amaranth like oatmeal with milk or water. Add toppings like fresh fruit, nuts, seeds, and a drizzle of honey for a nutritious start to your day."
- Salads: "Use cooked and cooled amaranth as a base for salads. Pair it with leafy greens, roasted veggies, and lean protein for a filling meal."
- Soups and Stews: "Add amaranth to soups or stews as a thickening agent. It cooks quickly and adds a pleasant texture."
- Side Dish: "Substitute amaranth for rice, quinoa, or couscous. Combine it with herbs, lemon juice, or olive oil for added flavor."
- Baked Goods: "Incorporate amaranth flour into baked goods like muffins, pancakes, or bread for added fiber and protein."
- Snack Bars: "Pop amaranth grains like popcorn and use them in homemade granola or energy bars for a crunchy, nutrient-dense snack."
Bottom Line
Of course, it's important to remember that no single food is going to work a miracle when it comes to your gut health or your weight loss efforts. But adding some nourishing foods to your plate can certainly make a difference. With its impressive nutrient profile and versatility, amaranth is a great option. Whether you’re making breakfast porridge or adding it to salads, it's a delicious way to take a step toward better health.
