The diets react (see scores below)
Diet Ratings
Amaranth contains ~55g net carbs per 100g dry weight. Pseudocereal with high carbohydrate content. Despite being gluten-free and nutrient-dense, carb profile is incompatible with ketosis.
Plant-based pseudocereal with complete protein containing all essential amino acids. Gluten-free and nutrient-dense whole food.
Amaranth is a grain-like seed and is explicitly excluded from paleo diet. It is a cultivated crop with anti-nutrients and phytic acid. Not available to Paleolithic humans.
Whole grain pseudocereal with complete protein and high fiber. Minimally processed. Ancient grain with strong nutritional profile aligning with Mediterranean principles.
Amaranth is a plant-derived pseudocereal. Excluded from carnivore diet as a plant food.
Amaranth is explicitly listed as an excluded grain in the official Whole30 rules.
Amaranth is a gluten-free pseudocereal naturally low in FODMAPs. Monash University has tested and confirmed low-FODMAP status at standard servings (approximately 45g dry).
Whole grain pseudocereal with complete protein, high fiber, and excellent mineral profile (magnesium, potassium, calcium). Low sodium, gluten-free. Supports DASH nutritional goals.
Pseudocereal with complete protein profile and moderate glycemic index. One cup cooked ≈ 2 carb blocks. Less common in Zone discussions but nutritionally sound. Requires portion control.
Dr. Sears emphasizes established low-glycemic carbs. Amaranth's Zone classification depends on individual response; some practitioners view it favorably as protein-containing grain.
Pseudocereal with complete protein, high in polyphenols and antioxidants, low glycemic index. Rich in fiber and minerals. Gluten-free. Strong anti-inflammatory profile supported by research on its polyphenol content.
High protein (9g per cooked cup), high fiber (5g per cooked cup), low fat. Complete protein with all essential amino acids. Gluten-free, nutrient-dense with calcium and iron. Excellent choice for GLP-1 patients needing protein-rich grains.
Nutritional profile
Six traits that cut across every diet.
Fiber & Plants
How much whole-plant food and fiber it delivers.
Healthy Fats
The quality of its fats (unsaturated, omega-3).
Whole / Unprocessed
How close it is to its natural, unprocessed form.
Gut Gentle
How easy it is on digestion (low FODMAP, few irritants).
Low Glycemic
How little it spikes your blood sugar.
Protein Density
How much protein it packs per calorie.
Controversy Index
Score range: 1–9/10. Higher controversy = more disagreement between diets.
Diet-Specific Tips for Amaranth
Vegan — 9/10- Complete protein
- Gluten-free
- Whole food
- High calcium content
Mediterranean — 7/10- whole grain
- complete protein
- high fiber
- nutrient-dense
Low-FODMAP — 8/10- Gluten-free pseudocereal
- Low fructan content
- Monash tested and approved
DASH — 8/10- Complete protein
- High fiber
- Rich in magnesium, potassium, calcium
- Low sodium
Zone — 5/10- Complete protein pseudocereal
- Moderate glycemic index
- Less established in Zone
- Portion-sensitive
Anti-Inflammatory — 8/10- complete protein
- high polyphenol content
- low glycemic index
- gluten-free
GLP-1 Friendly — 8/10- high protein
- high fiber
- complete protein
- low fat
- gluten-free