Amaranth flour: useful properties and contraindications

Amaranth flour is a product of processing amaranth seeds. Amaranth, as well as flour from it, in terms of nutrients and vitamins is very valuable, so nutritionists recommend to use products based on it as often as possible.

Composition and calories

In 100 grams of flour - 298 kcal. Amaranth flour does not contain gluten, so it is indispensable for people with intolerance to this protein. Another important advantage of amaranth, hence the flour, is the presence of such a substance as squalene, which delays the aging process of cells. In addition, it is rich in fiber, iron, magnesium, as well as vitamins A, E, and C. It is also worth noting that the flour contains unsaturated fatty acids, which have a positive effect on the circulatory system.

Amaranth flour largely satisfies the need for protein, which is very important for vegetarian menus, for example.

The flour contains lysine, an important amino acid that the body cannot produce itself. There are also phytosterols, fiber, significant amounts of calcium (64 mg), magnesium (120 mg) and iron (4.86 mg).

How amaranth flour is useful

1. It does not contain gluten. The flour is great for people with gluten intolerance. The most severe form of intolerance is celiac disease, which causes serious digestive complications. Given that amaranth is gluten-free, amaranth flour can be consumed by people with gluten intolerance.
2. Source of protein. Amaranth contains quality protein. One cup of cooked amaranth contains about 9 grams of protein, a nutrient that is used by every cell in the human body. And it is also very important for building muscle mass and digestion. The protein will also help improve muscle recovery after a workout.
3. It helps fight inflammation. Amaranth flour is a great product that helps fight inflammation. More importantly, it helps treat inflammatory diseases such as osteoarthritis and gout. The anti-inflammatory properties of amaranth can be explained by the presence of phytochemicals, which are quite abundant in this food.
4. Benefits for bone health. Manganese is one of the important minerals found in flour, which plays an essential role in maintaining bone health. One cup of amaranth flour provides a daily supply of manganese, making it one of the richest sources of this mineral. Amaranth also contains protein, calcium and iron - nutrients that are essential for bone health. Also, regular consumption of this product helps repair broken, damaged bones and strengthens them. Consuming amaranth is an effective way to meet daily needs for calcium and other bone-healthy minerals such as zinc and iron.
5. Supports the heart. Consumption of amaranth flour is an excellent prevention of coronary heart disease. The introduction of products based on this flour in the diet can have a beneficial effect on patients suffering from hypertension. It also contains phytosterols, which can lower cholesterol levels.
6. Cancer prevention. The protein found in flour plays a vital role in cancer prevention. It can repair cells that are destroyed by chemotherapy. Amaranth shows strong antiproliferative activity against cancer cells. The flour is able to stop them from spreading. It also contains tocotrienols, which belong to the group of vitamins E, which have anti-cancer properties. Tocotrienols play a role in the treatment and prevention of cancer. Amaranth meal contains a peptide that can inhibit the growth of certain tumors. The same peptide is similar to lunasin, which has anti-tumor activity.
7. An excellent source of lysine. Flour contains large amounts of lysine (721 mg), which is one of the essential amino acids for calcium absorption. It burns fat and supports skin, tendons, cartilage and bones. Lysine is often used in the treatment of herpes. It is also an immune booster.
8. It strengthens the immune system. Amaranth, as well as flour based on it, helps strengthen the immune system. This product is especially useful for children with allergies. Amaranth is rich in zinc, a mineral that helps the immune system. Zinc plays an important role, especially in the immune system of the elderly, who are more susceptible to infections. Consumption of foods containing zinc increases the number of T cells, which are a type of white blood cell needed for the normal functioning of the immune system. T-cells are designed to destroy pathogens invading the human body.
9. It normalizes the digestive processes. Amaranth is rich in dietary fiber. Fiber removes cholesterol from the body, which, in addition to benefiting the heart, helps digestion. About 78 percent of the fiber in amaranth is insoluble. This fiber promotes proper digestion. Flour can enter the diet of a person with leaky gut syndrome, an inflammation that prevents large food particles from penetrating.
10. It improves vision. Amaranth flour contains vitamin A, which is known to improve vision.
11. Pregnancy benefits. Amaranth is rich in iron, a mineral that plays a vital role during pregnancy. It helps deliver oxygen to the baby and supports its development, and folic acid is involved in the creation of new cells. Iron also affects the synthesis of DNA. Folate deficiency leads to neural tube defects in the newborn. Folate is considered the most important vitamin during pregnancy.
12. It improves hair health. Amaranth contains lysine, an amino acid that the body cannot produce itself. Lysine strengthens hair follicles and helps prevent male pattern baldness. The iron in amaranth flour also contributes to healthy hair. This mineral can prevent premature graying.
13. It fights anemia. Given that flour is rich in iron, eating it can help fight anemia, which is the result of a lack of this mineral.
14. Source of omega-3 fatty acids. Amaranth is a good source of omega-3 fatty acids. Consuming foods containing omega-3 fatty acids reduces biomarkers associated with many degenerative disorders such as cardiovascular disease, cancer and various inflammations.
15. Lowers blood pressure. Researchers have discovered a protein in amaranth that can inhibit the action of angiotensin-converting enzyme (ACE), a peptide associated with elevated blood pressure. This means that amaranth meal has activity similar to ACE inhibitors and can be used to control blood pressure in hypertensive patients.
16. Stimulates energy and longevity. Amaranth flour is an excellent source of essential minerals for the proper functioning of the body. Flour is rich in calcium, folic acid, vitamins, potassium and manganese. All of these nutrients help maintain health, youthfulness and slow the symptoms of aging.
17. Vascular Strengthening. Amaranth has many flavonoids in its chemical composition, such as rutin, which help strengthen capillary walls and effectively fight blood clotting in the veins, which is seen in varicose veins. In addition, vitamin C plays a vital role in the production of collagen, which helps repair and strengthen the walls of blood vessels.
18. It lowers cholesterol levels. The polyphenols (antioxidants) and oils found in flour help lower "bad" cholesterol (LDL) and triglycerides. The powerful antioxidant squalene inhibits the production of the enzyme responsible for LDL production, all without lowering HDL, the good cholesterol.

Amaranth flour in weight loss

Although not a specific weight loss food, amaranth flour can be a dietary supplement. The fiber in amaranth helps suppress appetite, and this prevents overeating. It also contains protein that helps burn fat and strengthen muscles. It affects the production of the hormone responsible for satiety, which suppresses the feeling of appetite. Flour contains very little fat, which is very valuable in the period of dieting. The flour is quite low in calories - only 298 kcal per 100 grams.

Is amaranth flour good for diabetics

Although amaranth flour has a high glycemic index, surprisingly, it has no harmful effects on diabetics. Research has shown that amaranth helps raise insulin levels and lower blood sugar levels. Therefore, consuming amaranth flour in moderation can be beneficial for diabetics.

Amaranth flour in cosmetology

Amaranth flour contains tannins, so it is great for making cosmetic masks. For example, flour is very useful for oily skin, as it helps to eliminate redness, inflammation, small pimples and acne, and can also whiten the skin. You can also prepare masks for dry skin, since it contains oils, so you will not need to add other oily components.

How to take amaranth flour

Amaranth flour is quite versatile, so it can be used both as the main ingredient of a dish and as an additional one. The flour is most often used in baking, which on its basis turns out fragrant and lush. The flour is suitable for vegetarian cuisine, as well as food for people on a diet.

Amaranth flour can be used to make pancakes, bread, muffins, muffins, cookies and much more. It is important to note that the use of flour in its semi-raw form can cause food poisoning.

Harms and contraindications

Despite the benefits of amaranth flour, it also has contraindications. It is forbidden to include flour in the diet:

• in case of pancreatitis;
• Inflammation of the kidneys and the urinary system;
• cholecystitis;
• The presence of stones in the bile ducts;
• Chronic diseases in the period of exacerbation.

What can be made from amaranth flour: recipes

Bread

This is a recipe for cinnamon bread based on amaranth flour.

Ingredients:

• 1/2 teaspoon of active dry or quick-soluble yeast;
• 200-250 g warm water;
• 400 g of amaranth flour;
• 1/2 teaspoon salt;
• 35 g sugar;
• 85 g butter;
• 20 g skimmed milk powder;
• 50 g granulated sugar;
• 1/2 teaspoon ground cinnamon;
• 2 teaspoons unbleached all-purpose flour;
• 1 egg.

How to make:

1. You need to mix yeast with flour and water, add milk powder, salt. Take into account: the more flour is added, the heavier and drier the bread will be. After that, place the dough in a container, which before this should be lightly greased with oil. Cover it and let the dough rise at room temperature until it doubles in size - this may take about 60 minutes.
2. While the dough is rising, make the filling by mixing together the sugar, cinnamon and flour.
3. Transfer the dough to an oiled work surface. Spread the dough over the entire surface (approximate size is 15 cm by 50 cm).
4. Brush the dough with the egg and water mixture and sprinkle the filling evenly.
5. Starting at the short end, roll the dough into a bagel.
6. Use your fingers to seal the remaining pieces.
7. Transfer the dough to a lightly greased bread form.
8. Allow the bread to rise (about 1 hour). While the dough is rising, preheat the oven to 175ºC.
9. Bake the bread for 40-45 minutes.
10. Remove the bread from the oven. Allow it to cool completely before slicing.

Pancakes

Ingredients:

• 1 cup amaranth flour;
• 0.5 teaspoon of baking powder;
• half a cup of milk;
• half a cup of water;
• 1 egg;
• 1 tablespoon of butter;
• sea salt.

How to make:

1. Place flour, salt and baking powder in a bowl. Add the milk and water and stir to combine. Then add the egg and whisk. Allow the dough to stand for about an hour.
2. Heat a frying pan, add a little oil and then a small amount of batter.
3. Cook until small bubbles appear, then turn over and fry the other side.

Fritters

Ingredients:

• sour kefir or sour milk - 500 ml;
• wheat flour - 100 grams;
• amaranth flour - 50 gr;
• 2 eggs;
• 2 tbsp. sugar;
• 1 tsp. soda;
• salt.

How to make
In a container filled with kefir, add baking soda, sugar and salt. Stirring, little by little you need to add flour. First you need to pour amaranth flour, and then wheat flour. If the consistency is too thick or liquid, a little flour or kefir should be added.

Fritters should be fried in a small amount of vegetable oil.

Cookies

Ingredients:

• amaranth flour - 130 g;
• butter - 100 gr;
• sugar - 100 gr;
• chicken egg - 3 pcs.

How to make:

1. Whisk the eggs and sugar.
2. Melt the butter, add it to the eggs and mix.
3. Then, without stopping to stir, slowly add the flour.
4. Before putting the dough into the molds, let it stand for 10 minutes.
5. Bake for 10-15 minutes at a temperature of 200ºC.

Porridge

Ingredients:

• 1 cup amaranth flour;
• 2 cups water;
• salt;
• sugar.

How to make:

1. Over low heat, pour the flour gradually, stirring, into the water.
2. Cook for about 10 minutes. Salt and add sugar.
3. Cooked porridge should be flavored with butter (vegetable).

Cupcakes

Ingredients:

• 150 ml of water;
• 100 g of honey;
• 5 g vanillin;
• 300 g amaranth flour;
• 30 g walnuts;
• 80 g raisins;
• 5 g cinnamon;
• salt;
• soda;
• ground cinnamon;
• vegetable oil.

How to make:

1. Pour water into a container, add honey and oil. Then stir and wait for the honey to melt.
2. Add the vanillin.
3. Take a separate container and mix ground nuts with flour, add salt, baking soda and cinnamon. Then add the raisins.
4. After this dry mixture should be added to the butter and honey and whipped.
5. Place the dough in the molds, fill them 2/3 full.
6. Place it all in a heated oven (up to 220 degrees) for half an hour.

Interesting facts about amaranth

1. The name "amaranth" comes from the Greek word "amaranthos", which means "everlasting" or "unfading". The name refers to the flower buds of amaranth, which retain their bright coloration even after drying.
2. Amaranth was used in various religious ceremonies in Aztec culture.
3. Amaranth leaves are edible and used in Asian cuisine.
4. Amaranth seeds are traditionally consumed with honey and sugar during the Mexican "Day of the Dead" festival.
5. Amaranth seeds are gluten-free and can be safely consumed by people diagnosed with celiac disease.
6. Amaranth lowers blood cholesterol levels and reduces the risk of cardiovascular disease, diabetes and some cancers.
7. Amaranth has a straight, thick stem that can vary in height from a few centimeters to several meters, depending on the species.
8. It blooms in summer and fall. It belongs to the group of self-pollinating plants. Amaranth has broad leaves that can be light, dark green, reddish, covered with purple veins or mottled. It has purple, red or golden flowers in the form of miniature granular buds. Amaranth completes its life cycle in one or more years, depending on the species.

Amaranth is an excellent source of protein, dietary fiber, vitamin E, iron, calcium, magnesium and omega-3 fatty acids. Amaranth has a better nutritional value than wheat and rice, and unlike them, it is an excellent source of L-lysine, an essential amino acid that promotes the absorption of calcium and the synthesis of collagen, elastin, hormones and antibodies in the human body.

Photo of amaranth flour