Key Takeaways
- Amaranth is a type of seed from the amaranth plant. Oatmeal is a type of cereal grain.
- Both amaranth and oatmeal are nutritious, but amaranth has more protein and slightly more fiber than oatmeal.
- You can enjoy both amaranth and oatmeal as healthy eating choices.
If you’re looking for a healthy breakfast or snack, both amaranth and oatmeal can be good choices. Both have many health benefits, such as aiding digestion, keeping your heart healthy, and helping to lower cholesterol. But they have slightly different nutritional values, especially when it comes to protein and fiber.
Better for Protein: Amaranth
When comparing amaranth and oatmeal for protein value, amaranth is the winner. Cooked amaranth has 9 grams of protein per one-cup serving, compared with roughly 6 grams of protein for a one-cup serving of oatmeal.
There’s another way that amaranth wins the protein game: It’s considered a complete protein because it contains all nine amino acids that our bodies can’t produce. Although oatmeal has all nine amino acids, it’s low in lysine (a type of amino acid). That makes it just short of being considered a complete protein.
What Is Amaranth?
Amaranth is a type of small seed from Latin America that’s derived from the amaranth plant. It’s not a grain, but you can prepare it like you would grains such as quinoa. Amaranth has a nutty, earthy flavor. Because amaranth contains no gluten, you can eat it as part of a gluten-free diet.
Why Protein Matters
Protein serves as a real powerhouse for the body, helping your bones, cartilage, muscles, and skin. Protein also supports enzymes, hormones, and vitamins in the body. Many Americans get protein from eggs, meat, and poultry, but there are many other protein sources, including nuts, seeds, and other plants.
Protein recommendations can vary depending on your age, sex, and other health factors. Generally, 10-35% of your calories should come from protein.
Better for Fiber: Amaranth
If you’re looking to maximize your fiber intake, then amaranth wins—although, the numbers are close. A one-cup serving of amaranth has 5 grams of fiber, compared with 4 grams for an oatmeal serving of the same size.
Why Fiber Matters
Like protein, fiber has numerous health benefits. It keeps your digestive health running properly. It also can lower your blood sugar and improve your heart health. Because more fiber makes you feel full longer, it also can play a role in weight loss.
Most Americans don’t get enough fiber. Adult females should aim for 25-28 grams of fiber daily, and adult males should aim for 28-34 grams.
How to Include Amaranth and Oatmeal in Your Diet
Although amaranth edges out oatmeal for protein and fiber content, both are healthy foods that you can add to your meals regularly:
- Prepare boiled amaranth or oatmeal as a breakfast porridge. You can add fruits (fresh or dried) and cinnamon for sweetness. Aim for a savory dish by adding an egg or avocado on top.
- Add some amaranth or oats to homemade granola.
- Use amaranth flour as a healthier baking option.
- Pop amaranth on the stove, similar to how you would make popcorn. Enjoy it on its own, or add the popped amaranth to salads or yogurt.
- Prepare overnight oats in the fridge.
- Add your favorite nut or seed butter to oatmeal to increase the protein.
- If you’re buying instant oatmeal, remember to check for and avoid added sugar, which can take away from the nutritional value of oatmeal.
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