Cereals should be the basis of our diet. They are an excellent source of carbohydrates, predominantly starch, which is slowly digesting and provides energy for a longer time. They also contain fiber thattake precautions against constipation and B vitamins.

The most famous cereal representatives are wheat, rye, barley and oats, rice and maize. Other types of cereals such as millet, sorghum or triticale are not so widespread. Cereals are also pseudo-cereals, whose representatives are buckwheat, amaranth, quinoa and others. Due to pseudo-cereals, rice and corn are gluten-free, people with celiac disease can consume them. Cereal proteins ranks are non-full, limiting amino acid is lysine.

Protein content is more significant in legumes (20-25 %) than in cereals (7-19 %), although they are also lof ow-quality. Limiting amino acid of legumes is methionine. Unlike cereals, legumes contain indigestible oligosaccharides that cause bloating. Their content may be reduced by suitable preparation. As far as fat is concerned, its content is very low in legumes except for soy and peanuts.

Legumes are also a good source of fiber, B vitamins, and soy is also riched in vitamin E. Mineral content is high but is mostly poorly utilized due to the presence of antinutrients.

The most well-known legumes are peas, beans, lentils, soybeans and chickpeas.