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.
I can’t take someone seriously who wears glasses like those.
I have noticed a lot of people wearing colorful framed glasses now. Must be a new fashion fad...............
Glad you remembered bacon!
I like cheese , too. With bacon.
Pretty sure Peterson is not a medical doctor.
It was the 70s. Mom got us cereal for breakfast. There is a lot out there worse than Grape Nuts but most will pass if you have enough sugar on hand.
No, but he is a clinical psychologist. He is also unusually well-read on adjacent disciplines.
I would toss the grape Nuts and just eat the sugar and drink the milk............... 😏
No fish? What?
And why did he let a 12-year-old girl select the frames fir his glasses?
Beans/lentils are incomplete as a protein source, you need to add cheese or meat. Example..Pintos & Cheese
I’ve noticed a lot of people wearing those colorful frames now all over the place. Must be a new fashion fad................
The connection between diet and athletic performance was never intuitive for me. When I was in my 20s I took several bicycle trips down the 180 mile C&O towpath. On my first two trips, I packed raisins, carrots, pita bread, and parmesan cheese, because it would not spoil in the heat. Fit as I was, I still suffered terrible leg cramps and fatigue. Later, and even through my sixties, I made the same bike trips (camping all the way) but I learned to pack better meals, mostly freeze dried food and powdered Gatorade. there were no cramps and I had a pleasant, easy +180 mile five day ride.
We only have to make another 23 to join the 100 club! LOL
Probably not a fair question because most of the world class distance runners practice with lions chasing them.
I’ll stick with meat with its high concentration of protein—that humans and other animals eat.
Love that movie & that character - she got the best lines, IMO.
A point: When someone asks "How are you?" I use a reply from Dennis Miller: "I'm just a young man with a dream." ... It gives 'em pause. Later ...
Lemme guess. His real agenda is to sell a book?
Lentils if the only one sold in most large grocery chains. You might find flaxseed— Aldi has it. The others, fuggeddaboudit.
One small glass, and you feel like lighting bolts are shooting off of your fingers.
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Is that good or bad?
Not that new. It’s been around a while now. Makes people look ridiculous.
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