What grains and legumes are good for you?

What's most important about this list of grains and legumes is that you eat them “whole” not processed. That's why brown rice is good for you and white rice is just a starch with some vitamins. If you buy oats, buy old-fashioned rolled oats, not instant oats. Whole-wheat can be good for you, but it has to be “whole” not processed – no white bread, no white-wheat bread, etc. Corn and peas are very good for you, but remember to eat them as your starch, not as your vegetable.

If you suffer from Celiac disease you can make pancakes from buckwheat, you can also eat brown rice, quinoa and millet. People that have Celiac disease should also be able to eat barley and oats, add them one at a time to your diet once you have it under control to make sure that you don't have a reaction to them.

Barley: High fiber, selenium, copper, tryptophan and niacin – good for the heart and colon, may lower your risk of diabetes and atherosclerosis.

Black beans: High in protein, fiber and phytonutrients – good for the colon, lowers your risk of diabetes, heart disease and some cancers.

Brown rice: High in manganese, selenium, magnesium, tryptophan and fiber – helps lower cholesterol and high blood pressure, it reduces your risk of diabetes, heart attack and stroke, may help people with migraines.

Buckwheat: High in phytonutients, manganese, tryptophan and fiber – good for the heart, protects against diabetes, helps prevent gallstones, may help prevent breast cancer and does not contain gluten so it can be eaten by those with Celiac disease

Chickpeas: High in molybdenum, manganese, folate, fiber, tryptophan, protein, copper, phosphorous and iron – lowers risk of heart disease, diabetes, is good for the colon and makes you feel more full.

Corn: High in antioxidants, thiamin, folate, fiber, vitamin C, phosphorous, manganese and vitamin B5 – may help lower blood pressure, good for the heart, digestion and regulating blood sugar levels.

Lentils: Contains protein, molybdenum, folate, fiber, tryptophan, manganese, iron, phosphorous, copper, potassium and thiamin – helps lower cholesterol, reduces risk of diabetes, helps prevent diverticulitis and irritable bowel syndrome, good for your heart, muscles and sexual health.

Millet: High in manganese, tryptophan, magnesium and phosphorus – good for the heart, tissues, bones and may reduce your risk of diabetes and breast cancer.

Oats: High in manganese, selenium, tryptophan, phosphorous, thiamin, magnesium, protein and fiber – good for the heart and colon, lowers cholesterol, helps stabilize blood sugar, lowers risk of diabetes.

Peanuts: High in antioxidants, manganese, tryptophan, niacin, folate, copper and protein – good for your heart, reduces your risk of stroke, prevents gallstones, helps you lose weight and may help prevent Alzheimer's.

Peas: High in vitamin K, manganese, vitamin C, fiber, thiamin, folate, vitamin A, tryptophan, phosphorous, vitamins B2, B3 and B6, magnesium, protein, copper, iron, zinc and potassium – good for your heart, promotes blood sugar regulation, protects against stomach cancer.

Quinoa: Contains proteins and all nine essential amino acids, high in manganese, magnesium, iron, trytophan, copper and phosphorus – good for muscle health and is especially good for migraines, diabetes and atherosclerosis.

Rye: High in manganese, fiber, selenium, tryptophan, phosphorous, magnesium and protein – helps promote weight loss and gall stones, lowers risk of diabetes, cancer and heart disease.

Spelt: High in manganese, fiber, phosphorous, niacin, magnesium, protein and copper – reduces risk of atherosclerosis, helps prevent heart disease, diabetes, gallstones and breast cancer.

Tofu (while technically is not a legume, it is made from soybeans which are legumes): Contains protein, tryptophan, manganese, iron, omega-3 fatty acids, selenium, copper, phosphorus, calcium, magnesium, amino acids and isoflavone – good for muscles

Whole-wheat: High in manganese, fiber, tryptophan and magnesium – helps promote weight loss and colon health, prevents diabetes and gallstones, lessens chronic inflammation and reduces risk of breast cancer.

Buckwheat Pancakes

1 c buckwheat flour

1 tsp baking powder

2 Tbl sugar

½ tsp salt

1 egg, beaten

1 c milk

2 Tbl melted butter

Mix dry ingredients together. Add egg, milk and butter, mixing well after each ingredient. Pour ¼ cup onto hot, lightly greased griddle or skillet. Cook until top bubbles and edges look dry, turn over and cook until golden brown. Makes 4 pancakes/4 servings.

Nutritional Data for Buckwheat Pancakes

Calories 207

Fat 7 g

Carbohydrates 31 g

Protein 7 g

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