Is Amaranth Keto Friendly? (Plus 10 Best Low Carb Grains)

Many people in the keto community ask whether Amaranth grain is keto friendly?

Amaranth is a nutritious and gluten-free grain that provides plenty of fiber, protein, and micronutrients. It has also been linked to a number of health benefits, including weight loss and more.

Most importantly, this cereal is easy to prepare and can be used in many delicious dishes.

Here are 8 health benefits of amaranth with the final answer on whether or not amaranth is keto friendly.

What Is Amaranth?

Amaranth is a Group of more than 60 different species of grains that have been cultivated for about 8,000 years.

The Inca, Maya, and Aztec civilizations used to eat these grains as a staple meal.

Amaranth is a pseudocereal, which means it isn’t actually a cereal grain like wheat or oats, but it has a similar nutritional profile and is used in similar ways.

This nutritious grain is naturally gluten-free and rich in protein, micronutrients, and antioxidants, in addition to being versatile.

That’s great – so it’s really helpful to include amaranth in your diet – but when it comes to the keto diet, is amaranth keto friendly?

Amaranth Nutrition Facts

This type of grain is rich in fiber and protein as well as several essential micronutrients.

Amaranth is particularly high in magnesium, manganese, iron, and phosphorus.

One cup (246 grams) of cooked Amaranth contains the following nutrients:

  • Calories: 251
  • Protein: 9.3 grams
  • Carbs: 46 grams
  • Fat: 5.2 grams
  • Manganese: 105% of the RDI
  • Magnesium: 40% of the RDI
  • Phosphorus: 36% of the RDI
  • Iron: 29% of the RDI
  • Selenium: 19% of the RDI
  • Copper: 18% of the RDI

Amaranth is very rich in manganese and can meet your daily nutritional requirements in just one serving.

Manganese is especially good for brain function and is also believed to protect against some neurological disorders [*].

It is also rich in magnesium, an essential nutrient involved in nearly 300 reactions in your body, including DNA synthesis and muscle contraction [*].

Amaranth is also high in phosphorus, an essential mineral for bone health. It’s also high in iron, which aids in the production of blood.

How to Use Amaranth

Amaranth is easy to prepare and can be used in many different dishes. But what about keto-friendly recipes – is it possible to use amaranth to prepare various keto dishes?

You can sprout Amaranth grain by soaking it in water and allowing it to germinate for one to three days before cooking it.

Sprouting makes grains easier to digest and breaks down antinutrients, which can prevent minerals from being absorbed.

To cook amaranth, make a 3:1 mixture of water and amaranth. Bring to a boil, then reduce to low heat and let it simmer for about 20 minutes, or until the water has been absorbed.

Here are a few easy ways to eat this healthy grain:

  • Use it in dishes in place of pasta, couscous or rice
  • Add amaranth to smoothies to boost the protein and fiber content
  • Mix it into soups or stews to add Thickness
  • Make it into a breakfast cereal by stirring in Fruit, Nuts or Cinnamon

Health Benefits of Amaranth

As part of a balanced diet, the nutrients in amaranth may provide major health benefits.

It’s a source of vitamin C, which is vital to the body’s healing process because it helps process iron, form blood vessels, repair muscle tissue, and maintain collagen.

Here are some more amaranth health benefits:

1. Naturally gluten-free

Amaranth is a good option for people with Celiac disease, a condition in which an immune system reaction to wheat gluten can damage and inflame the digestive system.

Gluten is a type of protein that is found in grains such as barley, wheat, spelt and rye.

People with gluten sensitivity may also experience negative symptoms, including bloating, diarrhea, and gas.

While several widely consumed grains contain gluten, amaranth is gluten-free by nature and can be enjoyed by gluten-free dieters.

Other naturally gluten-free grains include:

  • Sorghum
  • Quinoa
  • Millet
  • Oats
  • Buckwheat
  • Brown rice

2. It is high in protein and some other nutrients

One of the reasons amaranth overtakes grains is because of its excellent nutritional value. It is higher in minerals such as calcium, iron and phosphorus and carotenoids than most vegetables. It has a truly outstanding protein content: 28.1 grams in one glass (for comparison: in the same amount of oats – 26.3 grams, and rice – 13.1 grams).

Amaranth is an excellent source of lysine, an important amino acid, comparable in protein content to milk, but easier to digest; which is not the case for other grains. In addition, the positive aspect of amaranth is reinforced by the fact that it contains the main proteins – albumin and globulins, which, compared to prolamins in wheat, are more soluble and better absorbed.

One glass of raw amaranth contains 15 milligrams of iron, while white rice contains only 1.5 milligrams. In addition, one glass of raw amaranth contains 18 milligrams of fiber; for comparison, in white rice, it is 2.4 grams.

3. It contains antioxidants

Amaranth is rich in antioxidants, including gallic acid and vanillic acid.

Antioxidants are naturally occurring compounds that aid in the protection of the body against harmful free radicals.  Free radicals are unstable atoms that can damage cells in the body and cause serious chronic diseases [*].

Amaranth is a good source of health-promoting antioxidants.

Amaranth is particularly high in phenolic acids, which are plant compounds that function as antioxidants, according to one study. Gallic acid, p-hydroxybenzoic acid and vanillic acid are compounds that may help protect against diseases such as heart disease and cancer.

In one rat study, amaranth was found to increase the activity of certain Antioxidants and help protect the liver against alcohol.

Raw amaranth has the highest antioxidant content, and the exact opposite when soaked and processed as studies have shown.

More research is required to see how the antioxidants in amaranth affect humans.

4. Eating amaranth could reduce inflammation

Inflammation is a natural immune response that the body uses to protect itself from damage and infection.

On the other hand, chronic inflammation may lead to chronic diseases and it has been linked to cancer, diabetes, and autoimmune disorders.

Several studies have shown that amaranth has anti-inflammatory properties.

In one test-tube study, amaranth helped reduce several markers of inflammation.

Additionally, another animal study showed that marigold helped inhibit the production of immunoglobulin E.

Immunoglobulin E  is an antibody that is produced by the body’s immune system in response to a perceived threat.

5. Amaranth may lower cholesterol levels

Cholesterol is a fat-like material that can be found all over the body. Cholesterol levels in the blood can rise to dangerously high levels, causing arteries to narrow.

Amaranth and its oil have been shown in two animal studies to substantially lower “bad” LDL cholesterol without reducing “good” HDL cholesterol. However, scientists must investigate how amaranth affects cholesterol levels in humans.

6. It Could Aid Weight Loss

Amaranth is very rich in fiber and protein, both of which can aid in weight loss.

In one small study, it was found that a high-protein breakfast reduced levels of the hormone ghrelin. (Ghrelin is a hormone produced in the gut. It is often called the hunger hormone.)

Protein takes longer to digest than carbohydrates, which explains why it can reduce hunger. 

Also, several studies have reported that a high intake of dietary fiber promotes satiety, reduces hunger, and promotes feelings of fullness.

So if you are looking to shed some extra pounds, you may want to add amaranth to your diet. But hey, what about amaranth on the keto diet? Is keto amaranth friendly?

7. Benefits for women

Amaranth is able to support the desire of women for an ideal appearance, excellent condition of the skin, nails, hair, thin waist. Culture fibers and the presence of pectin in its composition quickly saturate the body and reduce appetite.

The lysine contained in the plant is not produced by the body but is essential for the healthy growth of nails, hair and skin regeneration. Calcium takes part in strengthening follicles and prevents hair loss. For this purpose, you can use an infusion of leaves and stem of amaranth for rinsing after washing curls.

For pregnant women, there is no better vitamin and mineral complex than amaranth contains. Folic acid, vitamin B9 and other components of the plant prevent pathological changes in the fetal tube, saturate the body of the mother and child with missing substances. The plant is also useful for nursing mothers, who must replenish the loss of microelements on a daily basis.

The beneficial properties of amaranth (wound healing, bactericidal, anti-inflammatory) can cure such female diseases:

  • erosive changes in the cervix;
  • vaginitis;
  • endometriosis;
  • inflammatory processes in the appendages;
  • ovarian cysts;
  • myoma.

In combination with medical therapy prescribed by a doctor, treatment with amaranth gives excellent results.

Amaranth oil ensures the normalization of hormonal status, which makes it useful in the premenstrual and climacteric periods.

8. Benefits for men

The selective effect on certain organs allows amaranth to enter the list of useful products for the stronger sex. A powerful effect on male organs allows you to prevent male infertility, inflammation of the prostate gland, get rid of erectile dysfunction.

Contraindications and Harm

Amaranth is one of the few plants that has practically no contraindications. But it cannot be accepted:

  • in the event of an individual allergic reaction to the constituent components (in order to clarify this fact, an allergy test should be made before use);
  • with exacerbation of some chronic processes (cholecystitis, pancreatitis, ulcerative colitis).

After revealing the amaranth side effects, let’s know now if amaranth is keto friendly.

Is Amaranth Keto Friendly?

Before answering whether or not amaranth is keto friendly, know that the goal of the ketogenic diet is to stimulate ketosis.

Ketosis is a normal metabolic process that provides many health benefits.

During ketosis, your body converts fats into compounds known as ketones and begins using them as their main source of energy.

Studies have found diets that promote ketosis to be extremely beneficial for weight loss, in part due to their appetite-suppressing effects.

Quick answer … is amaranth keto friendly? Amaranth is not keto friendly as it is high in carbohydrates. Even if you take it in small amounts, it can kick you out of ketosis quickly.

Amaranth should be avoided on the keto diet because it is very high in net carbs (16.59g of net carbs per 100g serving).

Also, amaranth is rich in carbs and low in fat, which is the opposite of the macros required on the keto diet.

The ideal macronutrient ratio on keto is:

  • 70% fat,
  • 20-25% protein,
  • 5-10% carbohydrates.

It should be noted that amaranth beans have a high glycemic index – about 107 and an insulin curve indicating the effect of insulin. So amaranth may not be suitable for diabetics and also for those on the keto diet.

Does The Keto Diet Allow Grains?

* Finally

In fact, the keto diet eliminates grains and most legumes, but this is due to their high carbohydrate content.
If you eat them while on the keto diet, you risk pulling your body out of ketosis.

Unfortunately, we cannot offer you a suitable keto alternative to amaranth because it does not exist at all. But we do recommend some low-carb grains knowing that they are not keto friendly.

We’ll look at the soluble and insoluble fiber content of these low-carb grains to help you figure out which ones are right for you.

Grains, Pseudograins

Serving Size 

Total Fiber

Total Soluble Fiber

Total Insoluble Fiber

Total Carb per serving

Net Carb per serving


1 cup







1 cup






Wild Rice

1 cup







1 cup







1 cup







1 cup







1 cup






Brown Rice

1 cup






Wheat germ

1 cup






Whole Wheat bread

1 Slice






Laisser un commentaire