Protein

Animal and plant protein sources ranked by digestibility, nutrient density, and toxicity with guidelines for selecting optimal protein choices for your diet.

Protein serves as the building blocks for physical structures in our body, such as muscles, tissues, organs, glands, hair, nails, and skin. Protein also plays a role in enzyme production, antibody formation, and the creation of transport molecules. While it is important to consume adequate amounts of protein, it is equally important to focus on the quality of the protein sources.

This list prioritizes foods that are easiest to digest, most nutrient dense and least toxic. There will be factors that are unique to each person. Adjust slowly and experiment to understand which foods are best for you.

Best Proteins to Consume

Grass-Fed Beef, Bison and Lamb: Are rich in bioavailable protein, vitamins, and fat-soluble nutrients. Ruminant animals like cows and sheep have unique digestive systems that allow them to process polyunsaturated fats and yield saturated fats. This makes them more resilient to questionable feeding practices. Red meat is particularly rich in several important vitamins and minerals including B12 and B6, as well as nutrients such as selenium, thiamine, riboflavin, and iron. These components are essential for energy production, immune function, and the formation of red blood cells. For the highest nutrient profile, ensure that they are 100% grass-fed, meaning they only consumed grass throughout their lifetime, as grain-feeding in the final 30 days can negate the health benefits.

Organ Meats: Once prized by our ancestors, organ meats such as liver, heart and kidneys provide dense nutrition and are highly beneficial for your health. They are rich in essential vitamins, minerals, and amino acids that support metabolism, energy production and hormonal health. Organ meats contain nutrients like vitamin A, B vitamins, iron, zinc, and glycine, which are vital for hormone production, immune function, and overall well-being.

Pastured Eggs: Eggs from pastured chickens are a highly nutritious source of protein, especially the yolks, which are rich in micronutrients and antioxidants including choline, lutein, zeaxanthin and selenium. However, it is important to ensure that the eggs are from chickens that were not fed antibiotics or genetically modified (GMO) corn and soy. Pastured egg yolks have a deep golden color, indicating their high nutrient content, while eggs from industrially raised chickens appear a more pale yellow and are often watery.

Wild-Caught Low Mercury / Low PUFA Seafood: Wild-caught seafood is a rich source of healthy fats, micronutrients, and antioxidants. Consuming low mercury and low PUFA seafood is important to minimize the risk of mercury toxicity, oxidative stress, inflammation, and other health issues. Optimal seafood options include smaller low-fat fish, shellfish, and fish higher in selenium like cod, flounder, grouper, mahi mahi, snapper, halibut, haddock, pollock, shrimp, crab, lobster, clams, mussels, and oysters.

Wild (Game) Meats: Such as venison, elk, and wild boar, are typically leaner than domesticated meats, making them a good choice for individuals looking to reduce their fat intake. They are also rich in high-quality protein and are a good source of nutrients like iron, zinc, and B vitamins.

Bone Broth: Is a rich source of collagen and gelatin. These components can support gut health, improve skin, hair, and nail quality, and provide important amino acids like glycine, proline, and hydroxyproline. Bone broth can help reduce inflammation. It is also a good way to obtain nutrients from connective tissues and bones, which can be beneficial for longevity and metabolic health.

Collagen: Consuming collagen from grass-fed cows can balance amino acid ratios, promote gut health, and support tissue repair, joint flexibility, and skin health. Collagen can be obtained through bone broth, gelatin, egg whites and some seafood.

Whey Protein Concentrate: Whey protein concentrate can increase levels of the antioxidant glutathione in the liver and support muscle growth. However, it should be consumed in moderation (30 grams per day) due to its potential inflammatory effects when consumed in excess.

Proteins to Limit

Duck, Goose, Chicken, and Turkey: While poultry can be consumed a few times per week, it is generally less beneficial than grass-fed ruminants or fish. Birds naturally consume grains, which can lead to higher levels of omega-6 fats, even in pastured birds.

Pork: Like birds, pigs are typically fed a high grain diet of mainly corn and soy. They are also susceptible to mold toxins present in their feed, which can accumulate in their fat tissue. Pork tends to be higher in histamines, which can cause adverse reactions in some people.

Factory-Farmed Eggs: While eggs from factory-farmed chickens may be low in toxins due to the filtering mechanisms of the hens, they are also lower in nutrients compared to pastured eggs.

Whey Protein Isolate: Whey protein isolate is a highly processed form of whey protein that undergoes high-temperature treatment, which can denature the protein structure and oxidize the fat content, reducing its beneficial properties.

Sprouted Legumes: While sprouted and soaked legumes such as beans, peas, soy and peanuts are generally healthier than unsprouted legumes, they can still contain allergens, digestive inhibitors, and potential mold toxins, depending on their quality and preparation methods. legumes provide incomplete and poorly digested protein compared to animal-based protein sources like seafood, eggs, dairy, and ruminant meats. Animal proteins generally have higher nutritional density, absorption, and digestibility than plant proteins.

Proteins to Avoid

Industrial Meat: animals raised in factory farms are typically fed low-quality, contaminated feed, including corn, soy and animal by-products. They are also routinely given antibiotics and hormones to promote growth, resulting in meat that is lower in nutrients and potentially higher in toxins.

Farmed Seafood: is often high in pesticides, toxins, heavy metals, parasites, and environmental contaminants, and it is lower in nutrients and healthy fats compared to wild-caught seafood. Additionally, fish farming can have negative impacts on wild fish populations and the environment. Farmed fish may contain harmful substances like mercury and PCBs from their feed, which can pose health risks when eaten. While they provide omega-3 fatty acids, farmed fish are typically fed corn and soy, which can lower their omega-3 levels compared to wild-caught fish.

Meat Substitutes: are highly processed products that are not as beneficial for your health as they are marketed to be. While they offer a plant-based alternative to meat, they often contain a long list of ingredients, including genetically modified soy, seed oils, synthetic additives, and flavors. These products typically lack the same nutritional profile as whole foods and can be high in sodium and artificial ingredients. Additionally, some meat substitutes rely on highly processed protein isolates that are less bioavailable and have lower nutrient density compared to animal proteins.

Beans: while beans are often promoted as a health food, they contain lectins and difficult-to-digest fibers that can irritate sensitive digestive tracts. These components can hinder digestion, metabolism, vitamin absorption, and enzyme production. Additionally, beans contain antinutrients that bind minerals, inhibiting their absorption. Proper preparation methods, such as soaking, fermenting, and cooking, can help reduce some of these negative effects.

Soy: soy products, including soy milk and soy protein, are often touted as health foods but can have several negative effects. Soy is high in omega-6 fats, which can become oxidized during processing, and it contains antinutrients and allergens. Additionally, soy can inhibit thyroid function and contains phytoestrogens such as genistein and daidzein, which can mimic estrogen in the body. High exposure to these plant-based estrogens can negatively impact tissues and fertility.

Wheat, Hemp, Pea and Rice Proteins: these foods contain antinutrients such as lectins, gluten, and phytates, which can inhibit digestion, metabolism, vitamin absorption, and enzyme production. These antinutrients can also contribute to inflammation and gut permeability issues. Additionally, wheat contains opioid peptides that can cause symptoms similar to a carbohydrate "crash" in sensitive individuals.

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