A Superfood for Children with Gluten Intolerance
A simple, ancient grain is revolutionizing gluten-free diets for children.
For a child with gluten intolerance, a gluten-free diet is more than a choice—it's a necessity. However, removing gluten can sometimes lead to gaps in essential nutrients crucial for growth and development. This is where amaranth, an ancient pseudo-cereal, steps in. Bursting with high-quality protein, vital minerals, and energy-rich carbohydrates, amaranth is emerging as a nutritional powerhouse. This article explores how this humble seed is transforming diets and improving the health of children who need to avoid gluten.
Often called an "ancient grain," amaranth is technically a seed from a broad-leaved plant, much like its cousin quinoa. It was a staple food for the Aztecs, who revered it for its strength-sustaining properties 1 .
Today, we understand the science behind that reverence. Amaranth is a nutritional champion, offering a remarkable profile of proteins, fibers, and minerals that make it exceptionally beneficial for anyone, but especially for those on restricted diets 1 .
The following table showcases the rich nutrient content found in a single cup of cooked amaranth 1 :
| Nutrient | Amount per Cup (Cooked) | % Daily Value (DV) |
|---|---|---|
| Protein | 9.3 g | - |
| Fiber | 5.2 g | - |
| Manganese | 2.1 mg | 105% |
| Magnesium | 160 mg | 40% |
| Phosphorus | 364 mg | 36% |
| Iron | 5.2 mg | 29% |
| Calcium | 116 mg | 12% |
While the theoretical benefits of amaranth are clear, what does the evidence say? A compelling Russian study published in 2017 put amaranth to the test in a real-world setting 3 .
37 children, ranging in age from 1 to 17 years, all of whom had been on a gluten-free diet for periods between 6 months and 16 years.
Before the study began, researchers recorded each child's nutritional status. This included measuring weight and height against WHO standards, and analyzing blood samples for key clinical and biochemical markers like hemoglobin, iron, calcium, and other minerals.
For 9 to 12 months, the children's diets were regularly supplemented with various amaranth-based food products.
After the intervention period, the same nutritional and blood parameters were measured again and compared to the baseline. Parents were also surveyed about their experiences.
The results, published in the journal Vopr Pitan, were significant. The long-term consumption of amaranth led to clear and measurable improvements in the children's nutritional status 3 .
These findings are scientifically important because they move beyond theory and demonstrate amaranth's practical benefit in a clinical setting. The study proved that amaranth is not just safe and well-tolerated, but that it can directly combat common nutritional deficiencies found in children adhering to a lifelong gluten-free diet 3 . By improving weight, height, and critical mineral levels, amaranth supports healthier growth trajectories and overall well-being.
The table below summarizes the key changes in physical development and mineral status observed in the study 3 :
| Health Parameter | Change After 9-12 Months of Amaranth Consumption |
|---|---|
| Children with Underweight | Decreased from 16.25% to 10.8% |
| Children with Normal Body Weight | Increased from 51.4% to 56.8% |
| Children with Suboptimal Height | Decreased from 10.8% to 5.4% |
| Children with Low Ionized Calcium | Decreased from 37.8% to 10.8% |
| Deficiency of Iron, Copper, Zinc | Normalized in all children who previously had deficiencies |
To understand how researchers evaluate amaranth, it's helpful to know what they look for. The following "toolkit" outlines the key nutritional components that make amaranth a top-tier gluten-free ingredient for child nutrition 1 6 8 :
Contains all nine essential amino acids, including high levels of lysine, which is often low in other grains. Crucial for muscle building, immune function, and overall growth.
Aids healthy digestion and helps regulate bowel movements. Approximately 78% is insoluble fiber and 22% is soluble, which can help feed beneficial gut bacteria.
Essential minerals for building strong, dense bones and teeth, which is critical during childhood and adolescence.
Vital for producing hemoglobin, which carries oxygen in the blood. Prevents iron-deficiency anemia, a common concern in children.
A unique compound with antioxidant properties. The lipid profile includes unsaturated fatty acids, important for brain health.
Rich in B vitamins, vitamin E, and trace minerals like zinc and copper that support metabolic functions and immune health.
The positive impact of amaranth goes beyond a single study. Recent research continues to highlight its role in creating more nutritious and appealing gluten-free products. For instance, using amaranth flour in gluten-free bread instead of corn starch has been shown to increase the protein content by 32% and fiber by a remarkable 152%, without compromising taste 2 .
This is a game-changer for expanding a child's menu. The strict gluten-free diet can feel limiting, and children often tire of the same foods. Developing a wider variety of tasty, nutrient-dense products—from pastas to snacks—increases what experts call "dietary adherence" 2 7 . When the diet is more enjoyable and varied, children and their families are more likely to stick with it, leading to better long-term health outcomes and an improved quality of life for the entire family 7 .
Amaranth is not a magical cure, but it is a powerful tool. By integrating this ancient seed into modern gluten-free diets, we can ensure that children with gluten intolerance don't just avoid a problematic protein—they thrive on a diet that is rich, diverse, and fully supportive of their vibrant growth and potential.
Comparison of nutritional improvements when using amaranth flour instead of corn starch in gluten-free bread 2 .