Amaranto, calorie e valori nutrizionali

L’amaranto è una pianta originaria del centro America i cui chicchi commestibili vengono consumati come cereali; in realtà però l’amaranto appartiene alla famiglia botanica delle Amarantacee e non a quella delle Graminacee, tecnicamente quindi, al pari di grano saraceno, quinoa, sagù e manioca, non è un cereale. Alimento fondamentale per le civiltà Inca e Azteca, è caduto per lungo tempo nel dimenticatoio, fino alla sua riscoperta, nel 1960, negli Stati Uniti; attualmente viene coltivato in molte parti del mondo, anche a scopo ornamentale.

Sebbene non molto diffuso sulle nostre tavole, l’amaranto è un alimento molto valido dal punto di vista nutrizionale: è ricco di proteine ad alto valore biologico e, rispetto ai cereali, contiene il doppio di lisina, un amminoacido essenziale del quale quasi tutti i cereali sono piuttosto carenti. Contiene inoltre discrete quantità di calcio,  fosforo, ferro e magnesio cui si aggiunge un’elevato contenuto di fibre, caratteristica quest’ultima che lo rende utile per la regolazione delle funzioni intestinali. L’amaranto è inoltre privo di glutine ed è quindi indicato per chi è affetto da celiachia.

Quanto alle modalità di consumo, è importante sapere che una volta cotto l’amaranto assume una consistenza gelatinosa ed è quindi più opportuno aggiungerlo a zuppe e minestre insieme a cereali quali farro, riso e orzo. I semi d’amaranto possono anche essere tostati con un filo di olio, e utilizzati come ingredienti per il muesli anche grazie al loro sapore dolciastro. Anche la farina può essere usata per la preparazione di prodotti da forno, sebbene in aggiunta a farina di farro, di kamut o di frumento. Come accennato però è poco diffuso nel nostro paese, è possibile tuttavia acquistarlo nei negozi specializzati in alimentazione biologica.

Per concludere, qualche curiosità: il nome della pianta deriva dal greco amarantos che significa che non appassisce, per questo motivo i Greci  ritenevano l’amaranto espressione dei sentimenti che non mutano nel tempo.

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