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Glutamate Naturally Found in Protein Foods

Glutamate is notorious to many people. They do not want to consume the flavor enhancer and avoid corresponding foods. The problem: Not only do industrially manufactured products contain glutamate – it occurs naturally in foods containing protein.

Glutamate in protein foods

Small amounts of natural glutamate are found in all protein foods. Because monosodium glutamate is a salt of glutamic acid and this is found in both plant and animal protein. If the glutamate is only contained in a portion of food in this way and not as an additive, it does not have to be included in the list of ingredients.

Foods that say “no flavor enhancers added” can also contain natural glutamate. This is the case with the reference to yeast extract or tomatoes on the list of ingredients. So far it has not been scientifically known that glutamate could endanger health.

Foods with glutamate

When it comes to foods with glutamate, many people think of ready meals, packet soups, or chips. No wonder, these dishes contain plenty of glutamates, which are artificially produced in the industry. The most commonly used additive is monosodium glutamate: a white powder to which many people are allergic.

But there are also natural foods with glutamate. Parmesan cheese is the leader: It contains 1,200 milligrams of glutamate (per 100 grams), followed by beans (200 milligrams / 100 grams) and tomatoes (140 milligrams / 100 grams). With 45 milligrams per 100 grams, chicken meat has more glutamate than beef (35 milligrams / 100 grams). Very little natural glutamate contains cod with 10 milligrams per 100 grams and cow’s milk with 2 milligrams per 100 grams.

What is glutamate?

Glutamate is an amino acid that plays an important role in cell metabolism. It is produced by the human body. As a messenger substance in the brain, glutamate is important for signal transmission there. It serves as a detoxifier of ammonia and is an important nutrient for nucleotide synthesis and for rapidly dividing cells (intestinal and immune cells).

As an excitatory neurotransmitterr, glutamate is also important for motor control, learning, and memory, and for the transmission of sensory perception.

However, in larger amounts, glutamate can cause allergy-like reactions. Because today it is no longer obtained from algae, but artificially produced in huge quantities by industry. Since then there has been a lively discussion about the effect of glutamate on the body.

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Veganz Recalls Hemp Protein Powder

For reasons of preventive consumer protection, the vegan supermarket Veganz is recalling its product “hemp protein powder”. During controls, an increased cannabinoid content was found, which is why the items in this batch are not suitable for feeding small children.

Product recall

The article “Hemp protein powder” 200 grams with the following markings is affected by the product recall:

  • Batch: 6012 and
  • Best before date: 02.2017

Customers are asked to return goods that have already been purchased in retail stores. According to the press release from “Veganz”, the purchase price will also be reimbursed without presenting the receipt.

Increased cannabinoid content

Elevated levels of cannabinoids were found in the recalled products. The consumption of the affected hemp protein powder is therefore not suitable for small children aged two to three years and a body weight of 15 kilograms.

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Animal or Vegetable Protein? For Building Muscle it Doesn’t Matter

Muscles need protein to grow. The body, therefore, needs protein from food to build muscle. Researchers are now answering whether the protein source plays a role in this: When it comes to building muscle, it doesn’t matter whether the protein is of animal or vegetable origin.

Protein is necessary to build muscle. Many recreational athletes drink protein shakes after exercise and eat mainly quark and lean meat. They want to build up as much muscle mass as quickly as possible. But what about vegetarians, vegans, and those who just don’t want to eat as much meat or dairy?

Protein source plays no role in muscle building

Whether you consume animal protein from meat, for example, or vegetable protein from legumes, for example, makes no difference to muscle building. This is what researchers from the University of Massachusetts and the Hebrew Senior Life Institute found. A higher protein intake promotes muscle and strength gains, regardless of the source of the protein.

More protein, more muscle

Participants in a study were asked about their eating habits and divided into six food categories: fast food and high-fat diets, fish, red meat, chicken, milk, and legumes. At the same time, the muscle values ​​were recorded.

The result shows higher protein intake – more muscles and strength. However, no difference was found between the individual food categories with regard to muscle building. It is, therefore, possible to build muscle mass from animal protein in the same way as from vegetable protein.

Even if the protein source plays no role in muscle building, it does affect bone density. This is what another study found. People who eat more red, processed meat, therefore, have lower bone density and therefore a higher risk of osteoporosis.

Good news for non-meat eaters

The results prove: that muscle building is also possible with meatless diets. When it comes to building muscle, vegetarians and vegans have the same options and opportunities as meat-eaters. When it comes to muscle building, the primary factor is the amount of protein and not the protein source.

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Researchers are Investigating The Cause of Fatty Liver: a Specific Protein Counteracts The Development of Fatty Liver

Fatty liver is often triggered by a combination of causes. On the one hand due to the wrong diet and too little exercise, but on the other hand also due to epigenetic factors. Here’s what you can do to reduce heart disease and cancer from fatty liver.

Fatty Liver: The most common liver disease

No, Ali Canbay doesn’t want to scare anyone, but he does want to shake them up. After all, it is a threatening scenario: If someone is overweight and also has diabetes, then there is a high probability that they also suffer from fatty liver, says the professor. According to the German Liver Aid, non-alcoholic fatty liver is already the most common liver finding in this country, i.e. the most common liver disease – and also a kind of “accelerator” for other chronic liver diseases.

Fatty liver leads to coronary artery disease

But that’s not all: If you have a fatty liver, you will also get coronary heart disease in a few decades, warns Canbay, director of the clinic for gastroenterology, hepatology and infectiology at the University Hospital Magdeburg. Because the liver is a power machine for the entire body. And if this power machine no longer works properly due to obesity, substances would be released that attack the coronary arteries. Conclusion: Canbay warns that if you suffer from fatty liver and do nothing about it, you are more likely to develop heart disease or even a heart attack.

Genetic factors in the development of fatty liver

Researchers from the German Center for Diabetes Research e. V. (DZD) have discovered new genes that play a role in the development of fatty liver. In both humans and mice, these genes ensure the production of regulatory proteins that counteract fat accumulation in the liver. However, if there is a genetic change, fewer of these proteins are produced.

Studies confirmed that the livers of patients and mice with non-alcoholic fatty liver have far lower levels of the protein. In the mouse, these are the proteins IFGGA2 and IFGGA4. In humans, the protein is called IRGM (immunity-related GTPase M = immunity-related protein of the GTPase family M), which increases a certain form of fat breakdown and thus counteracts the development of fatty liver.

“Our work has identified other important genes that cause fatty liver disease. In addition, the study results deepen our understanding of which cellular processes must be stimulated to counteract fatty liver,” summarizes Professor Annette Schürmann, head of the Experimental Diabetology department at the German Institute for Nutrition Research Potsdam Brücke and spokeswoman for the DZD.

Healthy diet and exercise as a solution to fatty liver

The disease is often not triggered by excessive alcohol consumption or fatty food, as was previously assumed, but by a lack of exercise and an associated excessive body weight. professor dr Michael P. Manns, CEO of the German Liver Foundation, says that the causes of fatty liver usually occur in combination. It is a well-known fact that poor nutrition and lack of exercise often lead to obesity, which, according to the expert, is also one of the triggering factors.

Losing weight reduces liver fat and fibrosis

Since the drug treatment of fatty liver is still difficult because various drugs are still being developed, according to Professor Manns, weight loss is at least one effective method. Because: A “reduction in body weight always leads to a reduction in liver fat and fibrosis,” says Professor Manns.

The fact that there is a direct connection between liver health and body weight or physical activity is being confirmed in more and more study results. In many cases, a weight loss of just ten percent causes the regression of non-alcoholic fatty liver and an improvement in liver fibrosis.

Fatty liver as a basis for liver cirrhosis and liver cancer

In a recent article in the journal, researchers Norbert Stefan, Hans-Ulrich Häring and Kenneth Cusi point out the need for new treatment methods. Because personalized therapies and the combination of different treatment options would offer the best chances of recovery in the future.

It is well known that drinking too much alcohol is harmful to the liver. Anyone who drinks may set a fateful cascade in motion: the liver becomes fatty, later it becomes inflamed, then the connective tissue multiplies (fibrosis), and finally cirrhosis of the liver occurs, the scarred remodeling of the organ that performs its numerous vital tasks in human metabolism consequently can no longer fulfil. In a small percentage it even develops into liver cell cancer.

So much for the possible processes in the event of excessive alcohol consumption. But the chain reaction can also take place without alcohol. For example, if someone is overweight – and as is well known, overweight has increased sharply worldwide in recent decades.

endless suffering of the liver

A fatty liver usually causes hardly any symptoms. At best, feelings of pressure in the upper right abdomen, tiredness and concentration problems are mentioned by the German Liver Aid as possible symptoms. A “non-alcoholic fatty liver” (NAFL) is therefore often an incidental finding during a health check by the family doctor. But most doctors said it wasn’t that bad. “Fatty liver is much more dangerous than we think,” says the expert.

Together with his team, he has published a publication that states that the function of a fatty liver is already restricted, even if you can’t see anything of it. Unlike alcoholic liver disease, NAFL, as the name suggests, has nothing to do with drinking too much alcohol, but rather with poor diet and lack of exercise. Both factors played a “decisive role” – and are widespread.

Intestinal germs: Interesting for fatty liver research

The development of a fatty liver is extremely complex and depends on various factors. The colonization of the intestine with germs, the so-called microbiome, has also increasingly become the focus of scientific interest in fatty liver. “We know that the microbiome plays a big role,” says Canbay. He recently reported on this at the German Microbiome Days.

It seems that the community of intestinal germs has changed in overweight or fatty liver patients. The ratio between the Firmicutes and Bacteroides bacterial groups is shifted in favor of Firmicutes, which can increase the energy yield from food.

Against fatty liver: exercise and a healthy diet

It is known that Firmicutes could extract many more calories from food than the Bacteroides. The Firmicutes would be fed with carbohydrate-rich food and fast food. One day probiotics may help, or stool transplants, that is, a transfer of “good” bacteria from healthy, lean people to those who suffer from obesity and fatty liver.

Until then, lifestyle changes are the only way to get rid of the fat in the liver. The expert advises more exercise in everyday life and a change in diet with more vegetables and not too much fruit. Because fruit contains fruit sugar (fructose), which is known to promote fatty liver. He recommends his patients a protein-rich, not too fatty diet with few carbohydrates and plenty of salad: “Meat and salad is great,” he says, and “You can eat anything

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Protein Bombs: These Plant Foods Have More Protein Than Eggs

Not only relevant for sports enthusiasts, but for everyone who wants to eat healthily: protein. Proteins have become a popular term, especially due to the fitness trend. Animal foods such as meat and milk are considered protein guarantors. What many do not know: many plant-based foods can compete with them. These are the vegetable protein bombs.

Benefits of plant-based protein sources

An egg has about eleven grams of protein. Not that much at all, considering that proteins owe their name to him.

It is well known that animal foods are harmful to health in large quantities. An egg, for example, contains five grams of fat and up to 280 mg of cholesterol, more than half the recommended daily allowance.

Plant-based sources of protein are a real alternative, not only because of the lack of cholesterol, but also because they fill you up for longer with the high levels of dietary fiber and secondary plant substances.

These are the vegetable protein bombs

But these are not the only advantages of plant-based protein sources. If you use protein sources from plants, you almost automatically avoid factory farming and the associated problems such as animal suffering or exposure to antibiotics. Another advantage of vegetable protein sources is the ecological footprint: the eco-balance of vegetable protein suppliers is generally better than that of animal protein sources. We have compiled a list of the top protein suppliers among plants for you.

Spirulina

Spirulina doesn’t tell you anything? No wonder, the superfood is only slowly making its way into the supermarkets. Spirulina is an alga found mainly in Mexican and partly African lakes. There, the algae have long been valued by primitive peoples for their anti-inflammatory and detoxifying effects. But that’s not all: 100 grams of spirulina contain a whopping 57 grams of protein.

Spirulina, which is considered a superfood, is now being cultivated or bred in a targeted manner. Although the alga is not a food in the narrower sense, but rather a dietary supplement, it is still the protein bomb par excellence. For comparison: Spirulina contains more than twice as much protein as beef.

The green-blue alga has a slightly fishy taste. If you like that, you can, for example, prepare a smoothie with a spoonful of spirulina powder and thus add almost eight grams of protein. Important: When buying spirulina products, you should always make sure that they are sustainably produced and certified.

wheat germ

Wheat germ is also a rather less well-known food in this country. Perhaps you know them from yoghurt or smoothies, for example. Wheat germ is actually – just like wheat bran – a “waste product” in flour production, even though it is very healthy. The oily wheat germ is located at the top of the wheat grain and accounts for only about three percent of the total weight. In addition to many B vitamins, vitamin E and other nutritional values, 100 grams of wheat germ also contain 32 grams of protein.

Overall, wheat germ contains 70 important nutrients, lots of fiber and also a lot of folic acid, which makes them particularly interesting for pregnant women. With their antioxidants, wheat germ also ensures beautiful and healthy skin and a healthy cardiovascular system. Wheat germ* is ideal as an addition to yoghurt, in a smoothie, in a salad or as wheat germ oil*. Wheat germ is high in calories, so two to three tablespoons a day is enough.

Important: Wheat germ is very sensitive to heat, so it should not be heated, boiled or baked, otherwise it will lose valuable nutrients.

hemp seeds

eat hemp seeds? Yes indeed. Competitive athletes have long discovered hemp protein for themselves. The seeds of industrial hemp – so everything is legal, no problem at all – contain many amino acids that the body cannot produce itself, but are very important for muscle building. In addition to this and the reported potency and fertility-enhancing effect, 100 grams of hemp seeds* contain 24 grams of protein, which is exactly as much as beef.

lenses

Lentils, a rather inconspicuous food that has it all. In addition to the many uses of legumes, lentils are also very healthy. Lentils, which, like all legumes, contain a lot of fiber and thus keep you full for a long time, also have a high zinc content, which stimulates the metabolism. In addition, 100 grams of lentils have 23 grams of protein – almost as much as beef – which also has a high biological value, i.e. can be easily absorbed by the body. Lentils are rightly the miracle cure for vegetarians and vegans.

pumpkin seeds

Nuts, kernels and seeds are healthy snacks for in between. They all have one thing in common: they all contain a lot of fat. For example, 100 grams of walnuts contain 65 grams of fat. Pumpkin seeds come off relatively well with their 19 grams of fat. In addition, the tasty seeds also contain all the essential amino acids and 19 grams of protein per 100 grams. The high lysine content also speaks in favor of the pumpkin seeds: lysine is an amino acid that ensures healthy bones and strong connective tissue. Chew on a handful of pumpkin seeds* regularly – your health will thank you.

quinoa

Quinoa: The South American plant is one of the pseudocereals and is one of the healthiest protein sources of all: It contains all the essential amino acids, with the high tryptophan content being particularly noteworthy. Tryptophan is an amino acid that stimulates the production of the happiness messenger serotonin and thus makes eating happy. In addition, quinoa is gluten-free and therefore also edible for people suffering from celiac disease. 100 grams of quinoa contain 13 grams of protein – significantly more than other grains.

Other plant-based protein sources

But that’s not the end of the list of plant-based protein sources. Other high-protein plants are (per 100 grams):
Soy flour – 40 grams of protein
Soybeans – 34 grams of protein
Peanuts – 25 grams of protein
Pine nuts – 24 grams of protein
Pistachios – 23 grams of protein
Peanut Butter – 22 grams of protein
Kidney beans – 22 grams of protein
Chia seeds – 21 grams of protein
Almonds – 20 grams of protein
Oats – 13 grams of protein

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Too Little Protein: These 8 Signs Point to a Deficiency

Proteins are vital for the body and have many important tasks. An acute deficiency can quickly become harmful and thus trigger food cravings, muscle breakdown or mood swings.

Protein deficiency dangerous: The body needs proteins for this

Just like carbohydrates and fats, proteins also belong to the so-called macronutrients. Proteins are primarily used by humans as a source of energy. In addition, proteins are an important building material, with the help of which, among other things, cells and tissue, enzymes and hormones can be formed. The body must therefore be supplied with enough protein every day in order to function as well as possible. Animal and vegetable proteins can be ingested through food. Animal protein sources include fish, meat, milk, dairy products and eggs. Vegetable protein, on the other hand, is found in grain products, potatoes, legumes and nuts.

But how much protein should you consume every day? There is a rough reference value for this: “For adults, the reference value is derived using data from nitrogen balance studies. According to this, the recommended intake for 19 to 65 year olds is 0.8 g protein per kg body weight per day. This corresponds to 57 to 67 g protein per day . This amount can be achieved by eating protein-rich foods,” says the Federal Center for Nutrition. A reference value of 0.9 grams of protein per kg of body weight per day is assumed for children and adolescents, and around 1 gram of protein per kg of body weight per day for people over 65 years of age.

Since the human body needs proteins in many different places, a deficiency manifests itself in different ways. Insufficient protein intake can not only affect the body, but also the psyche.

This is how a lack of protein affects the body

Visual Appearance: Proteins play an essential role in many parts of the body. A deficiency can therefore also become apparent in various places: A protein deficiency can “promote the edges of the eyes and cause more wrinkles,” writes utopia.de. Brittle nails and a pale complexion are also possible signs.

Hair loss: Sufficient protein is essential for the hair, since our hair also consists of special proteins – so-called keratins. “If the body is not supplied with enough protein, the keratin formation necessary for hair growth suffers. Dry, brittle hair and hair loss can be the result.”

Atrophy of the muscles: A lack of proteins is easily noticeable in the muscles – they are broken down slowly. If the body doesn’t get enough protein, it uses its own stores – which in the case of proteins are mainly found in muscle tissue. Losing muscle mass is also accompanied by a loss of body weight.

Food cravings as a typical sign

Weak immune system: The immune system also suffers from a protein deficiency. Here the nutrient is urgently formed for the formation of antibodies that are used to fight pathogens. If the body can only produce insufficient defenses, the immune system is weakened – which leads to an easier susceptibility to infections.

Impaired wound healing: Impaired wound healing can also show a protein deficiency. If there are too few proteins in the body, wounds often heal more slowly because the damaged cells cannot be repaired or renewed as quickly as possible.

Cravings: Because proteins are harder for the body to digest, it takes longer for the body to use them. Proteins are responsible for a stable blood sugar level. “Without enough protein, blood sugar levels fluctuate wildly, leading to food cravings that often lead to excess calories and weight gain.”

A protein deficiency has these effects on the psyche

Mood swings: In addition to physical signs, psychological symptoms can also indicate a protein deficiency.

Mood swings are particularly typical. But a lack of concentration, exhaustion, tiredness and dissatisfaction are also common among those affected.

Depression: In extreme cases, a severe lack of protein can also cause serious mental illnesses such as depression.

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vice important

Anyone who suspects that they are suffering from a protein deficiency should seek medical advice and a medical examination. The risks of an untreated deficiency include digestive problems or a weakening of the respiratory and heart muscles. In Germany, the deficiency occurs comparatively rarely, the daily protein requirement is usually exceeded. Therefore, caution is advised, because even a permanent excess of protein is not healthy.

It is often diseases such as eating disorders, gluten intolerance, a dysfunction of the thyroid gland or tuberculosis that promote a lack of proteins. Excessive alcohol consumption and drug abuse can also lead to this.

Resolving a protein deficiency depends entirely on the cause. “If illnesses are the trigger for the deficiency, you obviously have to treat them very differently than a deficiency caused by insufficient nutrition. If the protein deficiency is due to an eating disorder, you should talk to both your family doctor and a therapist.”

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Danger From Too Much Protein: When it Becomes Harmful

Proteins are made up of important amino acids that the body needs. But many can do without high-protein products. In fact, they should: otherwise they can harm their bodies.

Doctors warn: be careful with the protein – how much is too much?

The German Society for Nutrition (DGE) has the rule of thumb: Adults (19 to 65 years) should consume 0.8 g protein/kg body weight per day. This means that an average adult weighing around 70 kilograms needs around 56 grams of protein per day. If you exercise for more than five hours a week, the protein requirement climbs to 140 grams a day.

Elisabeth Schieffer, a professor at Hannover Medical School, explains that only very limited amounts of dairy products are needed to prevent cardiovascular disease. Special foods

This is also confirmed by the nutritionist of the DGE, Antje Gahl. “Protein consists of various amino acids and the breakdown product in the body is urea.” This urea then has to be broken down by the kidneys. Too much protein leads to an overload of the organ

Protein hype comes from craze for low carb diets

Monika Bischoff, nutritionist from the Center for Nutritional Medicine and Prevention in Munich, explains where the “high protein” hype came from in the first place. The initial spark for the many products was the idea of ​​the “low carb diet”. “That means we reduce carbohydrates and fats – and replace the whole thing with proteins, i.e. proteins,” she is quoted as saying by Bayerischer Rundfunk. With the proteins absorbed in this way, one hopes that losing weight will be easier. In addition, the consumers of the protein-rich products want faster muscle building.

Nevertheless, she considers this consideration to be a blatant fallacy: “When losing weight, it is important to eat fewer calories than you actually need. If the daily calorie account is full, the proteins are no longer of any use.” On the contrary: the excess proteins could be converted into body fat. That’s why “high protein” is not a slimming product.

According to Elisabeth Schieffer, certain protein building blocks, such as the amino acids valine, isoleucine and leucine, should only be consumed in small amounts. Because: an increased level is associated with insulin resistance, cardiovascular diseases and cancer. According to Schieffer, conventional dairy products are absolutely sufficient for an animal diet to cover the daily protein requirement. The expert recommends fermented milk products. For example, like buttermilk, kefir or natural yoghurt. For a healthy lifestyle, the professor at the Hannover Medical School recommends a balanced diet with lots of fruit and vegetables, nuts, whole grain products and fish.

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High Protein Foods You Should Know (List)

Protein-rich foods are not only important for athletes to know. Because protein gives the cells shape, transports oxygen and is important for the metabolism. Our list shows you foods with a particularly high amount of protein.

Protein foods: list

The body cannot produce essential amino acids itself and is therefore dependent on them being ingested through protein-rich foods. Animal foods contain a lot of protein, especially poultry, fish and some dairy products. However, milk itself only has about 3 grams of protein per 100 grams. The following foods perform better (also per 100 grams):
Parmesan: 35g
Serrano ham: 30g
Harz cheese: 30g
Emmental cheese: 28g
Tuna in its own juice: 26g
Turkey breast: 24g
Salmon: 21g
Beef: 22g
Salami: 20g
Prawns: 18.5g
Cottage cheese: 13g
Low-fat quark: 12.6g
Weisswurst: 11g
Egg white from egg: 11g
Greek yogurt: 10g
With meat and dairy products, however, it is important to pay attention to ecological standards. Conventional animal husbandry is usually associated with animal suffering. You also have to be careful with fish. Many fish species are severely overfished, including tuna.

Plant-based foods high in protein

But there are also plenty of vegan protein sources. Even without meat, milk and cheese you can eat a protein-rich diet. The following plant-based foods contain a particularly large amount of protein per 100 grams:
Soy flours: 40g
Hemp seeds: 37g
Soybeans: 34g
Peanuts: 25g
Pumpkin seeds: 24g
Lentils: 24g
Pine nuts: 24g
Pistachios: 23g
Peanut Butter: 22g (Make your own peanut butter: A simple guide)
Kidney beans: 22g
Chia seeds: 21g
Almonds: 20g
Quinoa: 15g
Oatmeal: 13g
Tofu: 11g

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Amaranth: Valuable Source of Protein For Vegetarians and Vegans

Like quinoa, amaranth, also spelled “amaranth”, is a pseudocereal. The very small seeds of the amaranth plant have been considered an important food item in the Andean region of South America for thousands of years.

Even the Incas knew about the valuable ingredients of the plant, and the Aztecs supposedly even revered them as sacred in their rituals. After the conquistador Hernando Cortéz banned the cultivation of the pseudo-grain, the plant was pushed into the background as a staple food and fell into oblivion. Today it is celebrating its comeback not only in the traditional regions of use, but also in Europe.

So what’s the deal with the little seeds? Here are seven things you should know about amaranth.

1. What actually is amaranth?

The name amaranth derives from the ancient Greek word amaranthus, which means “immortal” or “not withering”. The pseudocereal belongs to the foxtail family and is also called “foxtail” in German. This makes it clear why amaranth is only a pseudo grain: “Real” types of grain are among the sweet grasses.

With over 70 species, the foxtail is widespread on all continents with the exception of Antarctica. It was used as a staple food mainly in rather warm regions with a lot of sunshine, where the plant thrives particularly well.

The herbaceous, mostly annual plants grow up to two meters high and are very undemanding. A single plant forms up to 70,000 seeds about one millimeter in diameter, which remain germinable in the soil for several years. In Central Europe, the native species are therefore considered weeds because of their rapid spread.

2. Ingredients and Nutritional Values ​​of Amaranth

When it comes to nutritional values ​​and ingredients, amaranth can score big plus points. It is gluten-free, rich in protein, fat and minerals. The protein content is almost as high as in meat, which is why the foxtail is a valuable source of protein for vegetarian or vegan diets. 100 grams of seeds contain around 15 grams of protein and around 10 grams of fat.

In terms of minerals, amaranth mainly provides phosphorus, potassium, magnesium and calcium, as well as zinc, copper and manganese. Also noteworthy is the relatively high iron content for a plant. The small grains are also a real source of energy: with 50 to 65 percent carbohydrates and an average of 370 kcal per 100 g, amaranth provides enough energy even for strenuous physical activity. This is one of the reasons why it was valued as a staple food by the Andean peoples of the pre-Columbian era – but amaranth is unsuitable for a low-carb diet.

3. Is amaranth healthy?

Looking at the list of ingredients, one inevitably comes to the conclusion that amaranth is a healthy plant. In fact, the essential amino acids lysine and methionine contained in the foxtail are important building blocks of the human body. And the fats also consist largely of unsaturated fatty acids such as linoleic acid. In addition, the strength of the amaranth seeds is considered to be particularly easy to digest. Together with the high mineral content, the pseudo-cereal performs better than quinoa or chia seeds. For athletes it is a good alternative to conventional sports nutrition. Various studies have also attested that the seeds from the Andes have a positive effect on cholesterol levels and the immune system. A clinical study on the treatment of early stages of Alzheimer’s with an amaranth preparation will run until the summer of 2019.

However, there is a negative health aspect: the grains contain saponins and a relatively large amount of phytic acid, a so-called “anti-nutrient” that prevents the absorption of nutrients in the intestine. However, a healthy adult can easily handle both components. Caution is advised in people with previous damage to the gastrointestinal tract or children under the age of two whose intestinal flora is not sufficiently stable. To be on the safe side, these groups of people should not consume amaranth (not even as a porridge or similar).

4. Amaranth as a food

Preparation by cooking
In Central and South America, India and other Asian countries, amaranth has always been considered an important food and is eaten in various forms. The very small seeds (1200 pieces weigh only about 1 gram), the leaves and the young shoots are edible. The stem and root can also be eaten, but are very woody. While the seeds of the foxtail are more commonly used in warmer regions, the leaves and shoots were primarily enjoyed in Europe (beginning in the Stone Age).

The preparation of amaranth seeds is similar to that of buckwheat or millet: the grains are placed in a pot with twice or three times the amount of water, boiled and then simmered on a very low flame for about half an hour until they swell. The swelling also reduces the proportion of phytic acid. Cooked amaranth can either be used on its own as a side dish or processed into patties, vegan meatballs or similar. The leaves and sprouts are cooked like spinach or Swiss chard, or eaten raw in salads when they are young and tender.

Puffed amaranth: delicious pops for muesli and co.

The amaranth seeds can also be puffed or popped. To do this, heat a pan with a lid. The seeds go into the hot pan without adding fat. Then immediately remove the pan from the hot stovetop and stir or shake the pan frequently to allow the amaranth seeds to “pop”. The amaranth popcorn tastes nutty and is a delicious snack on its own. Amaranth pops are also very good in mueslis, casseroles, pastries or fruit salads. Together with honey and nuts, the puffed amaranth becomes a candy known as “alegria”.

Other types of preparation

Instead of being boiled or puffed, the amaranth can also be ground into flour and replace up to a third of the grain flour in baking. If the proportion is higher, the dough will not rise sufficiently due to the lack of gluten. Since the unsaturated fatty acids oxidize quickly, the amaranth flour should always be freshly ground and processed immediately, for example to make amaranth bread. Or they are made into sweet muffins with berries.

And amaranth has another “classic” purpose: Because it can absorb large amounts of water, seeds and flour are perfect for binding gluten-free sauces.

5. Amaranth Oil – Oil for beauty

The oil from the seeds of the foxtail is better known under the English name Amaranth Oil. Except in Central and South America and Southeast Asia, amaranth oil is the most common use of the high-fat seeds. Since the pure oil oxidizes quickly and loses its positive properties, it is rarely used as an edible oil. The cosmetics industry, the pharmaceutical industry, manufacturers of food supplements and perfume producers use the high proportion of unsaturated fatty acids to enhance the products. There are three different methods for extraction:

Cold pressing: For this, the seeds are germinated and then pressed with a special oil press, similar to olives.
Supercritical fluid extraction with CO2: Here, the fatty acids are dissolved from the amaranth seed through chemical reactions. While this process is cheaper and more efficient than the others, the quality of the amaranth oil obtained is significantly poorer.
Extraction: Amaranth seeds or seedlings are finely ground, mixed with other cooking oil and filtered in a special device. The valuable components of the pseudo-grain are thus incorporated into the carrier oil, resulting in a mixed product that is significantly cheaper and oxidizes more slowly. There are similar processes, for example, for mixed oils made from pumpkin seeds.
Only cold-pressed amaranth oil is used for high-quality products, but this is also relatively expensive due to the cost-intensive extraction. The mixed oil from the extraction is mainly used as cooking oil for salads etc.

6. Where can I buy amaranth?

Amaranth seeds have been available in health food stores for a number of years, and organic supermarkets, drugstores and normal supermarkets have now followed suit. The pseudo-grain is also available in various specialized online shops. Whole, untreated seeds or puffed kernels are available. It can also be found as a component of muesli, meat substitutes or sweet snack bars. Amaranth oil is available in some health food stores, Asia shops and in organic online shops.

7. Sustainability: big question mark with amaranth

The amaranth available in German-speaking countries and all products made from it come primarily from the Andes region of Central and South America. This poses some problems from a sustainability point of view. Firstly, the very long transport route, which increases the ecological footprint. Secondly, the fact that organic farming controls in the countries of origin do not always meet European standards. And thirdly, through the cultivation for export, sometimes urgently needed food for the people in the cultivation regions is lost. An alternative would be a cultivation of foxtail in Central or Southern Europe, as the undemanding plant would also thrive here.

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Food

Plant-Based Protein: These Foods are High in Protein

You can also get enough protein from plant-based products. We show you healthy plant-based foods that you can use to add high-quality protein to your diet to meet even the needs of an athlete.

Plant-based foods high in protein: legumes, seeds and nuts

Although whole grain products and some types of vegetables and fruit are good sources of plant-based protein, legumes, seeds and nuts are particularly rich in protein. Nuts also contain healthy fats, which are often neglected in today’s diet:
Nuts: Walnuts and hazelnuts are about 16 percent protein, and peanuts even contain almost 30 percent. Since nuts are very high in fat, you should still not eat more than a handful a day.
Legumes: Legumes contain slightly less protein. On average, these contain about 7 percent protein. Kidney beans contain almost 8 grams of protein per 100 grams, raw peas and lentils about 5 grams and soybeans as much as 12 grams of protein. Since legumes fill you up well and are low in calories, you can eat them often.
Seeds: Seeds also contain a lot of protein. Both flaxseed and sesame are more than 20 percent protein. Sunflower seeds provide 26 grams of protein per 100 grams, pumpkin seeds even 36 grams. Mixed into the salad or baked in bread, you can easily increase your protein intake with seeds.

Protein powder: dietary supplement made from plant-based foods

If you cannot cover your protein requirements with nuts, seeds and legumes alone, you can also use plant-based protein powders. This makes sense if you are allergic to nuts, soy or legumes or have a particularly high protein requirement, for example because you do competitive sports.

Hemp Protein: A concentrated source of protein in powder form is hemp protein. This dietary supplement is gluten-free, contains neither soy nor nuts or legumes and is therefore compatible with almost everyone. With just under 50 grams of protein per 100 grams, the protein content is comparatively low for a protein concentrate.
Rice protein: Rice protein is also free from common allergens. It contains about 80 percent protein.
Other varieties: If you look around for vegan protein powders, you will also find soy protein or pea protein as well as protein blends from various plant-based protein sources.
You have to find out for yourself which protein powder you tolerate best. In any case, we recommend that you first increase your protein intake with the foods mentioned at the beginning. Protein powders can supplement a balanced diet if necessary, but cannot replace it.

In addition to legumes, seeds and nuts, soy-based products are also rich in proteins. This includes tofu as well as soy yoghurt or soy milk. In another article we will explain how soy affects the environment and whether you can use soy products with a clear conscience.

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