Packed with protein, fibre and essential nutrients, the ‘grain’ was eaten by the Aztecs and Incas
Ketsuda Phoutinane Spare Time Content Editor
12:00, 01 Jan 2026Updated 12:00, 01 Jan 2026
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The Aztecs were said to call it the “food of immortality”(Image: Getty)
Carbohydrates often get a bad rap, but there’s a world of difference between wholesome grains and your typical ultra-processed loaf. Packed with fibre and nutrients, grains are an integral part of a balanced, healthy diet.
The health perks of brown rice are well-documented – it’s a great source of protein and fibre, readily available in supermarkets and easy on the wallet. On the more fashionable end of the spectrum is quinoa, a gluten-free seed recognised as a whole grain that contains all nine essential amino acids.
Flying under the radar is a ‘grain’ related to quinoa – amaranth, frequently hailed as one of the healthiest grains around. Packed with protein and gluten-free, amaranth is one of the world’s oldest crops and was even considered by the Aztecs and Incas to possess supernatural powers.
What makes carbs good for you
Amaranth and quinoa are ‘whole grains’ that are actually seeds(Image: Getty)
The brief answer to what makes some carbs healthy? Food processing — or the lack of it. The so-called ‘good carbs’ are whole grains, which are simply grains that haven’t been processed.
As outlined by the British Dietary Association, a whole grain consists of three things:
The bran: a fibre-rich outer layerThe germ: a nutrient-packed inner partThe endosperm: a central starchy part
In contrast, refined grains undergo processing and only retain their endosperm. Products made from these processed and refined grains constitute the majority of what’s on supermarket shelves.
“Whole grains, as they’re grown in the ground, are packed with nutrients,” registered dietitian Ashli Greenwald told John Hopkins Medicine.
“They can contain several B vitamins and trace minerals, such as iron, zinc, magnesium and copper. Some whole grains are good sources of protein. You also get phytonutrients: plant-based compounds that can reduce inflammation and may lower your chances of developing heart disease, diabetes and even some kinds of cancer.”
Amaranth: the ‘healthiest grain’ you may not have heard of
The amaranth plant that the seeds come from(Image: Getty)
Legend has it that the Aztecs called amaranth the “food of immortality”.
Though technically a seed, amaranth provides comparable health advantages to whole grains. This ancient superfood has earned recognition as one of the most nutritious options due to its impressive nutrient content.
Boasting higher protein levels than rice and corn, amaranth proves remarkably filling, keeping you satisfied for extended periods whilst delivering a complete amino acid profile including lysine — an amino acid rarely present in grains — plus vitamins A and C.
Research from 2020 examined amaranth’s lesser-known advantages. Scientists discovered it serves as an excellent source of fibre, protein, and essential minerals such as calcium and iron, according to Critical Reviews in Food Science and Nutrition.
Additionally, it provides vitamin C, folic acid, and antioxidants, as reported in a 2019 study.
How to cook and bake with amaranth
South Americans have consumed amaranth for millennia, and numerous preparation methods exist. Its gentle, nutty taste works brilliantly in both savoury and sweet dishes.
A simple beginning is porridge – the ‘whole grain’ serves as a great substitute for oats. Ann Ziata, a chef-instructor at the Institute of Culinary Education, told Martha Stewart’s website that she combines it with dates, sesame seeds, apricots, almonds, along with cinnamon and maple syrup.
It’s available for purchase from Holland and Barrett (500g for £3.69) with 1kg bags starting from £8.99 on Amazon.
Six ways to enjoy amaranth
Amaranth is also available as flour and flakes.
Porridge – as a base or sprinkled as flakes as a toppingPopcorn – pop them in a dry pan on the hobBaking – it’s gluten-freePancakes – sweet or savourySalad – its green leaves are slightly sweetWith other grains – amaranth is starchy so combine it with brown rice