“”You don’t need to eat a piece of meat every day to cover your protein needs. In fact, filling up with animal proteins, in particular sources of industrial farming, can do more harm than good “ Dr. Steven Gundry, former heart surgeon, in an article published on CNBC.
Dr. Gundry highlights vegetable proteins
Indeed, according to the doctor, “Studies show that an excessive amount of red meat can cause increased inflammation, accelerated aging and increased risk of chronic diseases “.
He notably points to a molecule called Neu5GC, present in red meat, which the organism considers as foreign. Result: a chronic immune response which promotes inflammation.
Conversely, vegetable proteins are full of advantages still too often overlooked, such as the presence of fibers, healthy fats or polyphenols with anti-inflammatory properties. Dr. Gundry quotes several foods he consumes regularly, such as:
- Lenses, rich in protein, resistant starch and prebiotic fibers;
- Hemp seeds, which contain the nine essential amino acids and omega-3;
- Barù nuts, very protein and rich in antioxidants;
- Spirulina, a micro-algae containing almost 70 % of protein in weight, as well as iron and vitamins B;
- Flax seeds, source of omega-3 and lignans with beneficial hormonal effects;
- The sorghum, an old gluten -free cereal which brings more protein than quinoa and a lot of iron.
“”Non -soil protein sources may be better for your health, your longevity and your brain function“, insists the specialist, who therefore encourages to vary his plates and not to bet only on meat.
What should we think? Analysis of dietician Julie Boët
Consulted, the dietician Julie Boët recalls that the idea is not to oppose animal and vegetable proteins, but to aim for balance.
She notes that animal proteins (meats, fish, eggs, dairy products) are said to be complete because they contain all essential amino acids in optimal proportions.
Vegetable proteins are often incomplete. Hence the importance of combining them well. “Combine rice and lenses, or even houmous and wholemeal bread, for example, makes it possible to compensate for the gaps and ensure a complete protein intake” she recalls.
In parallel, our expert highlights vegetable alternatives accessible for the greatest number:
- Lenses, which have 9 g of protein per 100 g cooked;
- Chickpeas, with 8 g per 100 g cooked;
- Flax seeds that contain 20 g per 100 g;
- Spirulina (60 to 70 % of its dry weight);
- Squash seeds with 30 g per 100 g;
- And almonds that have 20 g per 100 g.
Vary the sources, the key to a balanced diet
For Julie Boët, the objective is not to completely exclude animal proteins, but to favor quality.
“”Opt for lean meats, lasting fish, outdoor eggs and small fish rich in omega-3 (mackerel, sardines) limits pro-inflammatory effects“She recalls.
On the vegetable side, consuming legumes, seeds and oilseeds daily to enrich the fiber, minerals and good fats.
In short, “The balance lies in the variety: associate the best of both worlds, for optimal health and a plate more respectful of the environment and the body“, She concludes.