May is Celiac Awareness Month, so we are delighted to spotlight amaranth, one of the many gluten-free whole grains, as our Whole Grain of the Month.

Rapidly growing in popularity (with a 123% increase in sales in the 52 weeks ending in August 2014), this tiny, peppery grain is showing up in a large number of recipes and products. Unlike other whole grains (such as quinoa or rice), amaranth never loses its crunch completely, but rather softens on the inside while maintaining enough outer integrity so that the grains seem to pop between your teeth. In fact, the sensation of chewing a spoonful of cooked amaranth grains has been compared to eating a spoonful of caviar (without the salty fishiness, of course).

Amaranth is easy to prepare, but beginners should be warned that it tends to release starches while cooking, drastically thickening the cooking liquid. For this reason, we recommend 6 cups liquid per 1 cup amaranth, brought to a boil, the grain simmered for 15 to 20 minutes, then drained and rinsed.

Although amaranth isn't well suited for a pilaf, the cooked grains can be spread on a plate or other flat surface to dry a bit, then sprinkled on salads, added to cookie batters, or stirred into soups. The grain can also be popped, like popcorn. Once you've experimented with amaranth, use some of the leftover cooked grain in this month's featured recipe: Amaranth Banana Walnut Bread.

Eating whole grains daily may help keep breast cancer at bay. Approximately 1 in 8 women are diagnosed with breast cancer, and lifestyle factors are thought to play an important role in prevention. To determine the relationship between eating patterns and breast cancer, researchers analyzed the diets of 250 newly diagnosed female breast cancer patients, and 250 age-matched controls (without cancer). The scientists found that eating whole grains at least 7 times per week was associated with a decreased risk of breast cancer.

Evidence continually shows that whole grains are thought to be protective against diabetes: a high intake of whole grains reduces the risk of type 2 diabetes as much as 21-30%. Researchers conducting a 2013 meta-analysis of 16 studies exploring the association between whole grain intake and type 2 diabetes concluded that "a high whole grain intake, but not refined grains, is associated with reduced type 2 diabetes risk." They suggest eating at least two servings daily of whole grains to reduce type 2 diabetes risk. More recent research suggests a relationship between whole grain intake and improved functioning of insulin (the hormone that helps regulate your blood sugar). Overeating any type of food can cause weight gain and problems with blood sugar. The best outcomes come from following nutrition recommendations from physicians and dietitians.