Pseudocereal with complete protein — all essential amino acids including lysine. Highest protein density of any grain-adjacent food. High calcium, iron, and magnesium. Gluten-free.
Available at health food stores, Latino grocery stores, and online.
Complete protein profile makes amaranth the highest-value plant protein for building muscle — directly relevant to diabetes management (muscle mass drives insulin sensitivity). Calcium rivals dairy. Squalene — found in very few foods — has documented immune and cardiovascular support.
Cook 1 cup amaranth in 2.5 cups water, simmer 20 minutes. Use as porridge with cinnamon and honey. Pop dry in a skillet (like popcorn) for a grain snack.
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