Animal Proteins, RANKED!

As a surgeon and digestive disease specialist, I am often asked to comment on meat. Which meats are the worse for inflammation etc. In my own life, I follow a plant-predominant diet. In general, it is well established that plant proteins confer numerous advantages, however managing animal derived protein intake warrants discussion.

Truth about animal based protein

High in protein, low in fat and cholesterol

Really good

Egg whites: Pure protein, without cholesterol

Collagen protein: Animal derived proteins that have no harmful cholesterol or fatty acids; They come in two types, Marine collagen and bovine collagen. The Bovine collagen can be further subdivided into grass-fed. Many people have strong opinions regarding which type of collagen is best. A prevalent misconception is that the body will absorb the collagen whole, and use it as collagen for hair, skin, nails, tendons etc. Suffice it to say, the body will digest all types of collagen into individual amino acids, then absorb them in the gut. The body will then use these amino acids to create all types of protein in the body (not just collagen).

Whey Isolate: Whey is a milk derived protein, and when isolated, removes other protiens which may cause digestion problems an immune reactions Whey concentrate, is not tolerated well in many individuals (especially ones with certain allergies), so check the label!

Pretty good

Certain fish such as Sardines Wild Salmon

Bone Broth: Many nutritionists and healers have long been fans of bone broth.

Egg yolk: Not all egg yolks are the same. I have devoted an entire section on eggs to discuss the many issues related to them. The summary is that depending on how the chicken is raised (free range, cage free, etc.) and fed, the yolks will contain different levels of beneficial and harmful fatty acids.

Okay for short term results... BUT

White meat chicken or turkey: These meats still have inflammatory potential due to arachadonic acid, but not as high as beef and pork. White meat chicken and turkey are still better than processed sugars and carbohydrates, which are pro-inflammatory. If weight loss is the goal, or if transitioning from a diet that is high in other pro-inflammatory foods, this may be an okay substitute.

In general, limiting the amount of meat intake confers a wide range of health benefits, if paired with a diet high in fiber and other sources of protein.

The common mistake with plant based diets, is to replace meat with low fiber, and low protein processed foods, which invariably leads to weight gain, poor intestinal flora, and high inflammatory burden.