Carbohydrates are often demonized, but healthy grains are entirely different from the ultra-processed bread we usually consume. Rich in fiber and nutrients, grains are part of a balanced and healthy diet. Well, a certain carbohydrate is healthier than quinoa and brown rice.
The health benefits of brown rice are well known. Packed with protein and fiber, it is also widely available in supermarkets and affordable in price.
On the trendier side is quinoa, a gluten-free seed classified as a whole grain, which contains all nine essential amino acids. Currently, a lesser-known grain related to quinoa is amaranth, often mentioned as one of the healthiest grains. Rich in protein and gluten-free, amaranth is one of the oldest agricultural crops in the world and was even considered by the Aztecs and Incas to have supernatural powers.
What is the Best Carbohydrate for You?
The short answer to the question of what makes a certain carbohydrate healthy? Food processing. So-called good carbohydrates are whole grains, meaning those grains that have not been processed. As explained by the British Dietetic Association, a whole grain consists of three components:
- Bran: the outer layer rich in fiber
- Germ: the inner part, full of nutrients
- Endosperm: the central part, containing starch
In contrast, refined grains are processed and retain only the endosperm. Products made from processed and refined grains make up the majority of what is available on store shelves.
Whole grains, as they grow in the soil, are full of nutrients. They can contain more B vitamins and essential minerals such as iron, zinc, magnesium, and copper. Some whole grains are also good sources of protein.
You also receive phytonutrients: plant compounds that can reduce inflammation and lower the risk of developing heart disease, diabetes, and even certain types of cancer.
What Are the Benefits of Amaranth, Also Known as the Food of Immortality?
It is said that the Aztecs referred to amaranth as the food of immortality. Although it is technically a seed, amaranth offers health benefits similar to those of whole grains. This ancient grain has been designated as one of the healthiest due to its rich nutritional profile.
Because it has more protein than rice and corn, amaranth is quite nutritious.
A 2020 study analyzed the hidden benefits of amaranth. Researchers identified it as a good source of fiber, protein, and minerals such as calcium and iron, according to Critical Reviews in Food Science and Nutrition. It also provides vitamin C, folic acid, and antioxidants, according to a study published in 2019.
