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.
Mostly obscure foods that normal people would have to search for..
I’ll take your list instead.
Yep, I was young and didn’t realize carbs are great for quick energy, but heavy exertion day after day requires protein for muscle repair. I’d start to wig out about 3 days in and couldn’t figure out why. Roller coaster ride for blood sugar, most likely. I haven’t cut carbs out, they taste way too good, but the portions are considerably less. I shed 80 pounds in 2019 and have kept it off. Definitely pay attention to what I consume now, and have never felt better.
When I read decades ago that Jim Fixx, the father of the running craze, died of a heart attack at age 52 while running, I decided running was not my thing.
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Neil Armstrong was asked about fitness and exercise, apparently in a local Wapokaneta radio interview, not sure. Anyway, in a in an unusually unguarded reply he said “I believe we only have a finite number of heartbeats, I’ll be damned if I’m going to waste mine running around the block”. LOL. The Astronaut office had a cow, and about week later he “clarified” his comment and waxed enthusiastically about the wonderful myriad benefits of exercise.
It is good to be fit, and aerobic exercise is good. But obese people should not try to run, that’s idiotic. Put the fork down, can’t outrun your fork.
I suppose it depends. I enjoyed it for the first few times. It was like the effect of drinking five or six cups of coffee at once, but without the nervous jitters.
My life changed when I started seeing a registered dietitian. I am vegetarian, and have been since my teen years, not from principle, but simply out of taste and preference. The dietitian got me into drinking protein shakes. I buy them at Costco and go through at least three a day. I now incorporate a lot of fruit in my diet, especially in these summer months when fresh cherries and grapes are abundant. I keep my intake of bread and pasta to a minimum. All this gives me a huge boost in energy, which I use at the gym, and it is getting back to how I was forty years ago.
It was like the effect of drinking five or six cups of coffee at once, but without the nervous jitters.
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Interesting. I don’t drink that much coffee, but it sounds like it can wake you up real good in the morning.
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