Using alternates to wheat flours has become increasingly popular in cooking. This is important considering those who are allergic to wheat protein (gluten) and those suffering from celiac disease (Celiac disease is a serious genetic autoimmune disorder where the ingestion of gluten leads to damage in the small intestine- Celiac Disease Foundation). Often underrated, these flours contain high quality nutrients and their culinary versatility allows them to be used in a variety of ways. They can be used in every- day cooking giving immense health benefits!

The Aztecs and Incas of the ancient world were no strangers to the health benefits of Amaranth. Known as ‘food of the gods’, amaranth was commonly used in traditional worship rituals (1). Amaranth contains a nutritional profile similar to cereal grains and that is why it is often grouped as a cereal product, though it is not. The seeds contain 30% more proteins than rice and when cooked, they are rich in minerals (calcium, iron, magnesium, phosphorus, zinc, copper and manganese) and vitamins (riboflavin, niacin, folate, vitamin A, vitamin E). The flour is a rich source of lysine which is an essential amino acid. It also contains significant amounts of Vitamin E. (2)

Amaranth is devoid of gluten making it a key part of a gluten free diet. Since it is so nutritionally dense, it helps boost nutritional content when mixed with other flours or added to recipes. (3) 

Other health benefits:

1.    Cholesterol – Amaranth has shown good potential as a cholesterol lowering grain when used as part of a heart healthy diet. Amaranth grain contains tocotrienols and squalene compounds, which are known to affect cholesterol biosynthesis. (4). It contains palmitic, oleic, and linoleic acids along with phytosterols. They have been studied in animal models and help lower cholesterol levels, including LDL and triglycerides.(5)
2.    Inflammation – Human and animal studies have shown that amaranth helps reduce inflammation. This may be due to the presence of bioactive peptides. This plays an important role in diseases where inflammation can worsen the condition such as joint pains, diabetes, stroke and cardio vascular disease. (6)
3.    Cancer – The same peptides in amaranth that protect against inflammation may also help prevent cancer. The antioxidants in this grain may even help protect cells from other damage that can lead to cancer.
4.    Blood Pressure – The fiber and phytonutrients in amaranth lower blood pressure. The oil present may help reduce blood pressure and could serve as an effective alternative to drug therapy in people with hypertension (7). Since the seed helps lower cholesterol, inflammation and blood pressure, it can be included in heart healthy and low sodium diet.
5.    Protein – Amaranth is a very rich source of protein and this protein is highly bioavailable and easily digestible. Amaranth boasts more protein than any other gluten free grain (13.56g of protein /100g of seed). The replacement of wheat flour by 25% amaranth flour in gluten-free recipes improves the nutritional value, taste and texture of gluten free baked goods. Lysine which is not commonly found in other cereal products is found in good amounts in amaranth. It helps in calcium absorption, energy production and muscle building.
6.    Fiber – The outer hull of the amaranth seed cannot be removed easily. Manufacturers prefer to grind the seed along with its outer covering. This provides a boost of fiber making it filling. It also slows the absorption of sugars, increasing satiety value.
7.     Immune System – Amaranth helps boost immunity due to its vitamin, mineral and antioxidant content.

How Amaranth can be used:
•    Breakfast cereal- Boil the seeds for 20 minutes when soft add milk, nuts and chopped fruits. 
•    Snack on it- Popped amaranth seeds are a healthy snack and can be used as a popcorn substitute
•    As a flour substitute- Toast seeds before grinding. The flour can be used in place of wheat for baking.
•    Soups and salads- Popped amaranth can be added to bread, soups and salads for increased crunchiness. They can be added to soups to boost their nutritional content as they help thicken them
•    In mixed dishes- Sprouted Amaranth can be added to salads or prepared cereals.

Caution: 
Being a seed, amaranth contains phytic acid. This binds to dietary minerals and prevents their uptake and use in the body. To prevent this it is always good to soak amaranth before consumption. Other methods like fermenting or sprouting help neutralize phytic acid. Sprouting helps increase its nutrient value (enzymes and antioxidants) and makes it easily digestible. Soaking amaranth helps reduce on cooking time and thereby retains nutrients. Amaranth also has some amount of oxalic acid, which should be avoided or only moderately used by those with gout, kidney problems, or rheumatoid arthritis. Oxalic acid limits the absorption of calcium and creates oxalate crystals (8)

References
1. www.ancientgrains.com 
2. USDA Nutrient Database, 2014
3. www.huffingtonpost.ca
4. Danik M Martirosya et al., Amaranth oil application for coronary heart disease and hypertension. Lipids in Health and Disease2007
5. Alvin Berger et al ., Cholesterol-Lowering Properties of Amaranth Grain and Oil in Hamsters. Int. J. Vitam. Nutr. Res., 73 (i), 2003, 3947
6. Alvaro Montoya-Rodríguez  et al., Nutrition - Dietary Bioactive Components: Mechanisms of Action and Molecular Targets of Dietary Bioactive Components:, Peptides derived from extruded amaranth (Amaranthus hypochondriacus) improved the anti-inflammatory effect in LPS-induced human THP-1 and mouse RAW 264.7 macrophages by preventing the activation of NF-κB pathway (1045.3)FASEB J April 2014 28:1045.3
7. ©  Martirosyan et al; licensee BioMed Central Ltd. 2007. Amaranth oil application for coronary heart disease and hypertension, Lipids in Health and Disease20076:1. DOI: 10.1186/1476-511X-6-1 
8. Mahmut Çalişkan et al., “The Metabolism of Oxalic Acid,” Journal of Zoology 24 (2000): 103–106.