You don’t need a daily slab of meat to meet your protein goals — and according to California's Dr Steven Gundry, it might be better if you didn’t. The former cardiac surgeon, who has spent over two decades researching microorganisms' role in chronic disease, says excessive red meat consumption can trigger chronic inflammation and accelerate aging.
The culprit? A sugar molecule called Neu5Gc, found in red meat, which the human body treats as a foreign invader. Instead, Gundry recommends plant-based proteins that support gut health, reduce inflammation, and promote longevity. “Non-meat protein sources are better for your brain, body, and lifespan,” he told CNBC Make It.
Here are five high-protein vegetarian foods Gundry swears "your body and brain will thank you" for:
1.) Lentils
A staple legume, lentils are protein-rich and low in calories. They’re packed with resistant starch and prebiotic fiber, which feed the gut microbiome — a key player in overall health.
2.) Hemp seeds
One of the few plant-based complete proteins, hemp seeds contain all nine essential amino acids. They’re also rich in omega-3s, magnesium, and gut-friendly fiber. Gundry advises choosing organic, cold-pressed varieties with no added sugars.
3.) Jowar
This ancient grain offers 21 grams of protein per cup — more than twice that of quinoa. It’s also high in iron and polyphenols, and notably lectin-free, making it easier on the digestive system.
4.) Flaxseeds
Often overlooked, flaxseeds are a powerhouse of plant protein, omega-3s, and lignans, which help balance hormones. Gundry recommends using ground flaxseeds, as whole seeds pass through the body undigested.
5.) Spirulina
This blue-green algae is nearly 70 percent protein by weight and contains iron, B vitamins, and phycocyanin — a potent antioxidant that supports brain and immune function.
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