An Underrated Grain High In Calcium And Protein Can Also Also Lower Cholesterol

Getting bored with your usual rice and pasta meals? Maybe it's time to switch to a carb with cardioprotective traits that's packed with protein and calcium. 

Amaranth is considered an ancient grain, since it was cultivated millennia ago. Interestingly, this relatively lesser-known grain is a nutrient-rich food that's ideally suited for a healthy and heart-friendly lifestyle. In every one-cup serving of amaranth, you can expect more than 9 grams of protein. That's kind of eye-popping when you consider that a similar serving of brown rice has about half as much. (Read about other uncommon foods that are an excellent source of protein.) 

In addition to protein, you'll net 116 milligrams of calcium, 5.17 grams of fiber, 5.17 milligrams of iron, 332 milligrams of potassium, and 160 milligrams of magnesium, all of which contribute to the grain's cholesterol-lowering potential. Several studies have looked into the heart-healthy benefits of adding amaranth-based products to one's diet.

In a 2003 study published in the International Journal of Vitamin and Nutrition Research, scientists examined hamsters' diets to determine the cholesterol-related impacts of consuming amaranth grain or amaranth oil. After four weeks of eating controlled portions of either, the hamsters exhibited significantly lower levels of non-HDL ("good") cholesterol.

Additionally, a 2007 study published in Lipids in Health and Disease explored the use of amaranth oil on clinically obese adults who had been diagnosed with cardiovascular disease. Over a three-week period, adults who were given 18 milliliters of amaranth oil every day experienced a reduction in their total and LDL ("bad") cholesterol. Meanwhile, a 2019 review in Nutrition Research found that amaranth could help decrease cholesterol due to its high-quality fiber content and antioxidants. (Here's everything you've ever wondered about antioxidants, explained.)

However, while these findings about amaranth are exciting and promising, at least one study came to a different result.

In a 2019 study published in Nutrients, researchers examined whether or not amaranth oil might have a cholesterol-reducing effect in people who were overweight or obese. The human subjects involved in the experiment were injected with either amaranth oil or rapeseed oil. Curiously, those who were given the amaranth oil injections saw a slight increase in their total and LDL cholesterol numbers.

With that said, if you haven't tried amaranth before, feel free to swap it with other grains. In general, amaranth makes a great substitute for wheat products, as it generally doesn't trigger gluten-related allergies. (It's a gluten-free grain, which makes it a viable option for people with celiac disease or a gluten intolerance.) However, rare cases of amaranth allergies have popped up, so be on the lookout if you exhibit common allergic responses (e.g., hives, wheezing, mouth tingling, or nausea) after incorporating it into your meals and snacks.