Amaranth (Amaranthus spp.)
A gluten-free pseudocereal high in lysine, manganese and iron, what human studies show, and its side effects.
Encyclopedia
Grains & Legumes
Ancient grains, pseudocereals, and legumes — quinoa, buckwheat, lentils, chickpeas, black beans — profiled for macronutrients, antinutrients, and preparation.
Beans (Phaseolus spp.)
Protein, fiber, folate and resistant starch in navy, pinto, black and kidney beans, what studies show, and side effects.
Black Beans (Phaseolus vulgaris)
8.9 g protein and 8.7 g fiber per 100 g cooked, and what studies show.
Brown Rice (Oryza sativa)
Brown keeps the bran, with 4x the fiber and 3x the magnesium, a slightly lower GI and more arsenic. Benefits and evidence.
Buckwheat (Fagopyrum esculentum)
It is a seed unrelated to wheat. Buckwheat nutrition, rutin, glycemic index, benefits, allergy and side effects.
Chickpeas (Cicer arietinum)
8.9 g protein, 7.6 g fiber and 43% DV folate per 100 g, a GI near 28, what studies show, side effects.
Edamame (Glycine max)
Is edamame good for you? These young soybeans give 11.9 g complete protein, 5.2 g fiber and 78% DV folate per 100 g. Benefits, downsides and safety.
Kidney Beans (Phaseolus vulgaris)
8.7 g protein, 7.4 g fiber and a GI near 24 per 100 g, plus why raw or undercooked kidney beans are toxic.
Lentils (Lens culinaris)
9 g protein, 7.9 g fiber and 45% DV folate per 100 g cooked, a very low GI, what studies show, and side effects.
Millet (Pennisetum glaucum / Panicum miliaceum)
What is millet? A group of small-seeded, gluten-free cereal grasses (pearl, proso, foxtail, finger). Nutrition, benefits, GI and thyroid cautions.
Oats (Avena sativa)
Beta-glucan fiber lowers LDL cholesterol by about 10 mg/dL at 3 g a day. Glycemic index, gluten and safety.
Popcorn (Zea mays var. everta)
Is popcorn healthy? Air-popped, it is a whole grain with 3.5 g fiber and about 93 kcal per 3 cups. How butter, oil and microwave bags change that.
Quinoa (Chenopodium quinoa)
Is quinoa good for you? This gluten-free seed has complete protein, 2.8 g fiber and 64 mg magnesium per 100 g cooked. Quinoa vs rice, benefits, safety.
Soybeans (Glycine max)
Soy is a complete protein that modestly lowers LDL. The evidence on estrogen, thyroid, cancer and allergy.
