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4. Oats

Oats have more protein than any other common grain -- 17 grams per 100 grams. Although oats do not contain all nine of the essential amino acids, like most plant sources, they are still considered a high-quality option. Raw oats are easy to prepare, which means controlling sugar content and flavor is simple. Furthermore, oats are whole grains, which makes them high in fiber, an essential nutrient that can help lower cholesterol levels, reduce the risk of inflammatory diseases, and control blood glucose.

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