Posted on 08/13/2025 6:54:03 AM PDT by Red Badger
You don’t need to eat a big slab of meat every day to meet your protein needs. In fact, loading up on animal-based protein, especially from factory-farmed sources, can do more harm than good.
Studies show that an excessive amount of red meat can lead to increased inflammation, accelerated aging, and increased risk of chronic disease. One major culprit? A sugar molecule called “Neu5Gc,” commonly found in red meat. Your body sees it as a foreign invader, triggering an immune response that can lead to long-term inflammation.
Of course, you should always consult with your doctor before making any drastic changes to your diet. But for many people, plant-based protein can be a powerful alternative that’s packed with benefits like fiber, healthy fats, and anti-inflammatory polyphenols.
Plus, research has continuously shown that non-meat protein sources can be better for your health, longevity, and brain function. Here are six high-protein foods I love and recommend all the time — your body and brain will thank you.
1. Lentils
Lentils are my top choice when it comes to legumes. They’re one of the most protein-rich legumes, with fewer calories than most. They’re also higher in resistant starch and prebiotic fiber, which feed your gut microbiome.
Pro tip: Soak or pressure-cook lentils to reduce lectins, which can impact or slow down nutrient absorption. You can add lentils to soups, stews, or homemade veggie burgers.
2. Hemp protein
Hemp seeds are one of the rare plant-based proteins that contain all nine essential amino acids, making them a complete protein.
They’re rich in omega-3s, magnesium, and gut-friendly fiber. Just be sure to choose organic, cold-pressed hemp protein with no added sugars.
Pro tip: Trader Joe’s sells organic hemp protein power, which I like adding to smoothies. You can find hemp hearts at Costco — perfect on salads or roasted vegetables.
3. Barù nuts
Native to Brazil’s Cerrado region, Barù nuts pack more protein per serving than nearly any other nut. They’re also full of antioxidants and fiber, and have a satisfying, earthy crunch.
Pro tip: You can usually find Barù nuts at grocery stores, but if you don’t, try looking online. I love snacking on a handful daily. They taste like a cross between peanuts and almonds.
4. Spirulina
This blue-green algae is one of the most protein-dense foods on the planet (by weight, it’s nearly 70% protein). It contains iron, B vitamins, and a powerful antioxidant called phycocyanin that helps support brain and immune function.
Pro tip: Try adding spirulina to your smoothies or juices. You can also substitute it with chlorella, another nutrient-rich algae, in powder or tablet form.
5. Flaxseed
Flaxseeds don’t get enough love, but they’re a fantastic source of plant protein, omega-3s, and lignans, which have hormone-balancing benefits.
When flaxseeds are in their whole form, you cannot digest their beneficial compound, so always choose ground flaxseeds.
Pro tip: I like to keep a bag of organic whole flax in the refrigerator and grind it as needed to ensure freshness (just like you’d only grind coffee beans right before brewing). Add to smoothies, sprinkle on salads, or try my cinnamon flaxseed mug in a muffin recipe for a quick, healthy breakfast.
6. Sorghum
Sick of quinoa or couscous? Sorghum is a protein-rich ancient grain with a subtly sweet, nutty flavor. One cup has 21 grams of protein (more than twice that of quinoa), and three ounces of sorghum has more iron than a serving of steak!
Even better? It’s a great source of polyphenols and one of the few lectin-free grains.
Pro tip: Use sorghum flour for gluten-free baking, or look for it in pasta form for a high-protein, plant-forward meal.
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Dr. Steven Gundry, MD, is a former cardiac surgeon, founder of GundryMD, and author of the bestselling books ”The Gut-Brain Paradox″ and ”The Plant Paradox.” For over two decades, his research has focused on the microbiome’s role in chronic disease and longevity. He received his degrees from Yale University and the Medical College of Georgia, and completed his surgical residency at the University of Michigan. Follow him on Instagram @drstevengundry.
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I like real food...that fills my gut...
Today is National Filet Mignon Day, not National Spirulina Day…
Thanks but no thanks. 😏
- Ron Swanson
Disappointed Cicadas weren’t on there.
I’m a heart attack waiting to happen and I don’t care... gimme a fat drenched ribeye any day and I will die happy
For those who wish to know, Gundry is serious about his research, particularly in intestinal microflora. Yes, he’s an incessant self-promoter hawking his products. So far, I’ve found that most of them work.
It will be a very long time before we gain a full understanding of the relationships between food, the microbiome, and overall health. It’s good that smart people are working on it.
Gundry became famous by pushing his anti-lectin obsession. I don’t place much trust in what he says. There are grains of truth in what he promotes, but I wouldn’t rigidly follow his nutritional advice.
The worst thing in my lifetime....commercials.
And insects.... don’t forget your insects!
He hates meat. I love it.
Here are six meat proteins that will make you a happier guy to be around:
Bacon
Steak
Porkchops
Hot Dogs
Salami
Chilli
Burgers
Bacon
Pepperoni
Beef Jerky
Bologna
Ham
Chicken Wings
Sausage
Bratworst
Bacon
Stir Fry anything
Shrimp
Eggs
Forget it, I have bacon on my mind....
Ok,
This guy is so out of touch. Has the average American even heard of Hemp protein, Baru nuts, Spirulina or Sorghum? I certainly haven’t. You gonna put those on your shopping list next time?
Why can’t they just recommend food that is commonly known that would be better for you to eat (ie rye bread instead of white bread)?
What food did cavemen eat?
Our bodies were designed to be cavemen.
“””Lentils are my top choice when it comes to legumes.”””
I like lentils and glad to see them rated #1. As for the rest, no thanks.
“Dr. Steven Gundry, MD, is a former cardiac surgeon”
... but he sucked at that demanding job so he changed into an influencer like all the other incompetent fast talking BS artists...???
Lentils, OTOH, are 100% good. They are used a lot in Indian food, and Mamoon's in the East Village on St. Marks, has a lentil soup you have to try at least once in your life.
Right. Always consult your doctor before making any drastic changes. I will make an appointment now. Actually I don’t trust the guy in the picture. He pops up on YouTube and says don’t eat these three foods, spends fifteen minutes talking about why, and doesn’t actually say what three foods. You have to pay for that. I’m glad they showed us his picture. Now, if you don’t mind, I am going to eat some eggs and bacon and take a steak out of the freezer for tonight.
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