Amaranth (chaulai) benefits, uses and side effects

Amaranth is one of the best foods for your stomach, whether you consume it in the form of leaves or as a cereal. Studies indicate that amaranth grain has more dietary fibre than quinoa and a major part of this is in the form of insoluble fibre. This insoluble fibre provides bulk to food in your intestines and helps make bowel movements more regular. Not only seeds but amaranth leaves also contain a good amount of fibre. Apart from insoluble fibre, it also contains soluble fibre, which binds with food in your intestines and facilitates its easy passage. Together, both these fibres protect you from problems such as constipation and irritable bowel disease. Furthermore, soluble fibre is known to regulate your gut microflora and improve digestion process.

(Read more: How to improve digestion)

A variety of amaranthus plant is used as a remedy for gastric ulcers in Chinese medicine. Animal studies demonstrate that amaranth leaf extracts reduce the secretion of gastric acids, thereby protecting the inner lining of the stomach from the eroding effects of stomach acids.

(Read more: Acidity causes)

In a clinical study, amaranth oil consumption was found to be useful in reversing oxidative stress caused by the ulcer-causing bacteria Helicobacter pylori, in the stomach. This stress is otherwise responsible for gastrointestinal conditions such as gastritis and stomach cancer.

Being an excellent digestive aid, amaranth is one of the best foods you can add to your weight loss diet. It modulates gut flora and helps maintain regular bowel movement, which, in turn, improves the metabolic processes in your body. And we all know that a fast metabolism promotes a healthier weight.

(Read more: How to boost metabolism)

Amaranth is also a hypocholesterolemic agent. This means it helps reduce the total cholesterol levels in your body and help trim down those extra inches quickly.

Preclinical studies suggest that the various bioactive compounds present in amaranthus variety promote weight reduction as quickly as wild pumpkins. Furthermore, the antioxidants present in amaranth plant fights off free radicals (singlet oxygen species created due to metabolic activities), which are considered responsible for obesity promotion in the body.

Amaranth is also enriched with high-quality proteins that aid you in building lean muscle mass. Studies suggest that amaranth, when taken along with a proper exercise schedule, can help reduce fatigue and hasten muscle recovery.

So, toss in some amaranth leaves in your salad or bake yourself a porridge to make your weight loss diet more delectable and fun.

(Read more: Diet chart for weight loss)

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Gluten allergy and celiac disease is a type of food intolerance to the protein gluten found in cereals such as wheat and barley. While celiac is an autoimmune disease, the exact cause of gluten intolerance has not been found. Individuals with celiac have symptoms like bloating and abdominal pain. Being a gluten-free cereal, amaranth is used as a substitute for wheat, rye and other gluten-rich grains. Research evidence suggests that most varieties of amaranth grain do not stimulate the immune system as a gluten-containing grain would.

So, if you are suffering from celiac or are intolerant to gluten, you can switch to amaranth flour without worrying about stomach pain or other celiac symptoms.

Amaranth is a good source of vitamin C and vitamin A. Both these vitamins are suggested to be important in modulating the immune response in an individual. While vitamin C is required for the formation of various immune cells and assists their function, vitamin A supplementation has been found to increase immunity.

In vivo and in vitro studies demonstrate that amaranth grains stimulate the production and activity of cellular-based immunity, which includes T cells and phagocytes. It also reduces the levels of inflammatory cytokines and inflammation mediating antibodies. This means your body will still have an enhanced immune response but it won’t show up in the form of pain and swelling.

In a clinical study, administration of amaranth oil was reported to augment the immune response by exhibiting antioxidant activity.

(Read more: How to increase immunity)

Amaranth is enriched with heart-friendly nutrients and antioxidant compounds. It protects your heart from several risk factors of heart diseases; the primary ones being high cholesterol and high blood pressure. Excess cholesterol tends to stick to the arterial walls and cause plaque formation. This plaque gradually narrows down the arteries and increases blood pressure. Several studies suggest the hypocholesterolemic effect of amaranth leaves, oil and grain. They promote the expulsion of excess cholesterol from the body and reduce the uptake of cholesterol from food. They also interfere with the biosynthesis of cholesterol.

Similarly, amaranth has been recognised as a potent hypotensive (reduces blood pressure) agent in in vivo studies. It helps regularise the sodium-potassium balance in your body, which is essential for maintaining blood pressure levels. Also, potassium helps maintain the electrical signalling of the heart, thereby, preventing arrhythmia.

Furthermore, vitamin C is known to strengthen body tissues, which includes your heart muscles and blood vessel walls. This means amaranth can reduce the risk of heart attack and stroke.

Finally, the antioxidants present in amaranth ensure that your heart doesn’t suffer from the deteriorating effects of oxidative stress and function better.

Amaranth is regarded as an efficient anti-diabetic food due to the high amount of antioxidants in it. Studies suggest that amaranth leaves and grain suppress the activity of alpha-amylase, the digestive enzyme responsible for breaking down complex sugars into glucose. It also increases the amount of insulin in your blood, which quickly metabolises sugars and keep blood glucose levels in check.  

According to a study published in the Journal of Food Science and Nutrition, heating amaranth seeds increases its antioxidants present content. So, cooked amaranth could be a better alternative to raw.

Despite all this evidence, the hypoglycemic (blood sugar reducing) effect of amaranth is quite controversial since it is regarded as a high glycemic food. The starch present in amaranth gets quickly digested and spikes blood glucose levels, especially when consumed in a cooked form. However, when mixed in equal proportions with wheat or rice, it has a lower glycemic index.

Regardless, it is important that diabetic people should talk to a doctor to know more about the use of amaranth and its effects on blood sugar levels.

(Read more: Diabetes symptoms)

Amaranth is enriched with bone preserving minerals such as calcium, phosphorus and magnesium. All of these nutrients are responsible for the structural integrity of your bones and form a major part of the bone mass. However, just like the anti-diabetic potential, calcium availability through amaranth leaves is still controversial. It does not contribute more than 9% of the total recommended calcium requirement and even then, the availability of this calcium is doubtful. This is because most green leafy vegetables, including amaranth, are rich in oxalates, a compound that reduces the bioavailability of calcium in your diet. Though boiling generally removes this antinutrient, oxalates present in amaranth are of the insoluble type and don’t change much even after boiling.

It is advisable that you talk to a doctor to know more about the benefits of this leafy green for your bones.

Amaranth has several benefits for your skin, which includes UV protection, anti-ageing effects and disease prevention. It is loaded with vitamin C and antioxidants, which are known to increase skin thickness and maintain its integrity along with delaying the signs of premature ageing including wrinkles, dark spots and fine lines. Laboratory-based studies demonstrate that amaranth oil reduces UV damage and protects the skin from the harmful effects of UV radiation when used as a supplement to sunscreens.

It is also a good source of squalene, a type of fat which is found in shark liver oil. Squalene is an excellent moisturiser and protects your skin from various conditions such as acne, dermatitis and eczema.

To reap all of these benefits of amaranth leaves, grain and oil, you can either make them a part of your regular diet or include them in your face packs and home remedies.

(Read more: Home remedies for tightening face skin)

Several studies indicate the anti-cancer potential of amaranthus plant. It has been suggested that amaranth contains certain proteins which inhibit the growth and spread of cancer and tumour cells, especially in case of colon cancer.

In previous studies, fatty acids present in amaranthus have also demonstrated strong inhibitory potential against liver cancer. Red spinach variety of amaranthus has shown suppressive effects on lung cancer and breast cancer cell lines in laboratory studies and animal models.

However, more studies are needed to bring all of these properties into therapeutic application.