Peanuts or Oats

One ounce (28 grams) of Spanish peanuts provides 0.5 grams of leucine. Furthermore, peanuts are high in unsaturated fats, protein, and fiber, and frequent consumption may help protect against heart disease in some populations. They are delicious on their own, but they may also be used to make peanut noodles, peanut soup, granola and trail mixes, energy balls, or homemade peanut butter.

1 cup (234 grams) of cooked oats provide 0.5 grams of leucine. Oats have more protein and fiber than other grains. Furthermore, they contain beta-glucan, a form of soluble fiber that has been demonstrated to promote heart function. While oats are most commonly associated with oatmeal, they may also be mixed into flour for baking, blended into smoothies, or toasted for use in homemade granola.