Protein Master Class: Best and Healthiest Sources | Dr. Matthew Nagra

Learn about different sources of protein and which are the healthiest and highest quality.
Discover whether you absorb protein differently depending on where it comes from. Does your body digest protein from plants differently than from meat? And which form of protein is best for building muscle?
Dr. Matthew Nagra puts protein under the microscope when he joins “The Weight Loss Champion” Chuck Carroll on The Exam Room Podcast.
Other Topics
- Am I eating enough protein?
- Do I need other nutrients to better absorb plant protein?
- Do any nutrients block protein absorption?
- What do I need to eat to get complete proteins?
- And more!
Follow and Subscribe to The Exam Room Podcast
Instagram: / theexamroompodcast
Apple: apple.co/2JXBkpy​​
Spotify: spoti.fi/2pMLoY3
Exam Room LIVE in LA
Tickets: bit.ly/ERLiveLA2023
When: March 30
Where: The Ebell of Los Angeles
Who: Chuck, Dr. Barnard, Dr. Kristi Funk, Samantha Harris (Dancing with the Stars), Toni Okamoto (Plant Based On A Budget)
Planted Expo
Toronto - Enercare Centre
April 29-30, 2023
www.plantedlife.com
Physicians Committee
Instagram: / physicianscommittee
Facebook: / pcrm.org
Twitter: / pcrm
Dr. Matthew Nagra
Instagram: / dr.matthewnagra
Facebook: / dr.matthewnagra
Twitter: / drmatthewnagra
Website: drmatthewnagra.com
Chuck Carroll
Instagram: / chuckcarrollwlc
Twitter: / chuckcarrollwlc
Facebook: / chuckcarrollwlc
--
About Us
The Physicians Committee is dedicated to saving lives through plant-based diets and ethical and effective scientific research. We combine the clout and expertise of more than 12,000 physicians with the dedicated actions of more than 175,000 members across the United States and around the world.

[@lizziedripping71]

I have followed Dr McDougall’s advice for years & therefore did not worry about protein in my WFPB diet. Over the last 2 years I have increased my exercise, weight & resistance training. I have felt tired & lacked energy. Recently watched Dr Fuhrman discussing the need for older people to slightly increase their protein - doing this has really helped me.

[@ItsJordaninnit]

I don't think McDougall's fear of protein or fat is evidence based. Matthew Nagra is a great source of information from what i've seen. He's always reasonable and basis his recommendation of the best available data. I'd also recommend NutritionMadeSimple, The Nutrivore and Simon Hill. They're all very reliable for unbiased evidence based nutrition science information.

[@mischabloor7194]

Before I became vegan I used to buy Quorn minced “meat” and I used to make spaghetti bolognaise with it. It was delicious and meat eaters loved it too. I haven’t had Quorn since becoming vegan because they only had vegetarian products. I noticed they now have some plant based products too so need to check my local supermarket. Quorn is similar to soy curls or soy minced pieces. In the Netherlands they have a product called ‘peas maker stukjes’ which I believe is made from pea protein and it is so tasty! I wish they were selling it here in the UK. Really enjoyed this interview. Lots of useful information. Thank you 🙏.

[@lizziedripping71]

I live in the UK & have occasionally eaten Quorn - the microprotein referred to by the doctor. It is a bit like tofu, convenient & able to take on flavours easily. Usually I keep just to plants, but it’s nice to have another option

[@lugh6971]

*My Cronometer Diary For Today:* 60 oz coffee, Tempeh 4 oz, Spinach 4 cups, Walnuts .25 cups, Hemp Seeds 4 Tbsp, Black Beans 1 cup, Blackberries 1 cup, Raspberries 1 cup, Wheat Germ 1 Tbsp, Nutritional Yeast 1 Tbsp, Mushrooms .5 cup, Edamame Pasta 2 cup, Tomato Sauce 2 cup, Sunflower Seeds 2 Tbsp, Lettuce 2 cup, Roasted Seaweed 2 packages, Chia Seeds .5 Tbsp, Iodized Salt .3 tsp. *Nutrient Targets:* 25% protein (135 g; 1.53 g/kg), 40% carb (102.1 net carbs; 102.4 g fiber), 35% fat (78 g; 10g Ω-3, 35 g Ω-6; 1:3.5 ratio of Ω-3:Ω6). 1863 Calories consumed; 500 burned. All Vitamins/Minerals 103%-750%. All Amino Acids 187%-392%. Weight 88 Kg or 194.04 lbs. Height: 71 in. or 180 cm. Physique: Muscular; Athletic. Exercise: Weights/Cross Country. Meals created: Tempeh Salad with Lime Juice, Pasta with Mushrooms & Spinach, Berries and Seaweed as snacks and in salad.

[@LydiaZ36]

I don't know what I'm doing wrong. I eat totally wfpb and my numbers are nowhere near yours

[@lugh6971]

The trick is to favor high protein, whole plants. I try not to eat anything that has less than a 1:3 ratio of net carbs to protein (total carbs - fiber = net carbs). Plant Proteins (per serving) -- Whole Edamame Pasta 24g. Tempeh 16g. Hempseed 10g. Most Legumes (Beans, Lentils, Peanuts, and Peas) 8g. Moringa Leaf 8g. Spirulina 8g. Most Seeds 6g. Most Nuts 6g. Sprouted Wheat Bread/Wrap 6g. Amaranth 5g. Nutritional Yeast 5g. Wheat Germ 4g. Quinoa 4g. Artichoke Hearts 4g. Cooked Kale, Broccoli, Asparagus, Brussel Sprouts, Spinach, Chard 3.5g. Note: I don't personally eat meat replacements anymore, but here are their stats: Awesome Burger 26g. Vegan Quorn Nuggets 17g. Protein powder is another option, although I am lucky and do not need it. Furthermore, if you are using Cronometer, make sure you enter foods that have around 80 nutrients listed, because they have the most nutritional data from the NCCDB or USDA. If you enter the exact food brand, or a food entered by other users, then the food may only have 18/80 nutrients listed. Lastly, whole plant grains/legumes/berries typically have twice as many net carbs as protein, and nuts/seeds have twice as much fat as protein, so usually my macros end up being 40%/40%/20% for carb/fat/protein. Makes sense, right?

[@Amanda_downunder]

This was an excellent discussion; well done to you both ! Plants are the only way ! 👌💯💙

[@Lisa777Thereisabetterway]

I have been on my healing journey for 8 years now, always high carb. I have healed so much within my body! However, I didn't realize how bad some of these oils were, like coconut oil! If we should never eat coconut oil,, should we also not put it on our skin for lotion??? I use this oil for deodorant as well. Thank you for all you do! Your message is powerful! Hugs & Blessings 💕 Lisa

[@freddistenbrain8287]

All oils are BAD when eaten. Coconut oil is fine for the skin, just don't get too liberal with it as some fat will get absorbed through the skin. Keep up the low fat, high carb WFPB journey! You are showing it's the way to go for long lasting optimal health.

[@StephenMarkTurner]

I think the 'whole food' part of wfpb takes care of much of the issue (your calories will naturally be higher in protein). I'll be 67 in June, so I do eat plenty of legumes. I'm still on the fence re using a supplement during exercise phases where I am trying to add some muscle.

[@dorothyedwards7225]

Thank you for this video and this content!!🙏🙏💓💗💪🌱🌿🌴

[@justcarineinparis]

Thank you! YES! There are proteins in plants too!

[@ginatraih1293]

I follow Dr. McDougall's teachings on protein. Too much protein damages the kidneys, whether it is from plants or not.

[@MarcellaSmithVegan]

and Dr. McDougall is correct!

[@summern682]

Didn’t Dr. McDougall teach that cruciferous vegetable cause cancer? That’s not true. I believer Cruciferous vegetables help prevent cancer.

[@beanburrito8903]

It makes sense because we are designed to consume plants rich in glucose and complex carbohydrates. Those ingredients have enough protein for us. Whole plant food is all we need.

[@ItsJordaninnit]

McDougall is a quack… I used to follow him too. But he isn’t evidence based.

[@StephenMarkTurner]

I follow Dr Fuhrman's advice.

[@alysounmahoney]

This was one of my favorite episodes -- so much specific info, especially about protein requirements as we age.

[@GottaloveLudvig]

I've been watching PCRM for a long time and I have to admit this interview confused me...I was under the impression Dr Barnard believes eating a balanced whole food plant based diet supplies us with all the nutrients and macronutrients needed ( plus all the vitamins except for B12 and D in northern latitudes).I wondered when I listened to this episode whether all that was said is what Dr Barnard believes too?

[@ItsJordaninnit]

Providing your diet is well planned - you can get all the nutrition you require to be healthy - however, there is utility to increasing total protein to double to RDA. Especially as we age. So a focus on foods such as TVP, tofu, seitan or protein powder is a safe and effective strategy to achieve this. I'd recommend watching NutritionMadeSimple. His videos explain nutrition science is a very clear and concise way - and he's very evidence based and unbiased in his approach.

[@summern682]

Combining beans and rice makes a complete protein if you don’t mind the arcenic in rice. Organic soy, not GMO Soy is a complete protein. Only certain vegetarian foods according to Healthline says is a complete protein containing the 9 essential acids required for good health.

[@ItsJordaninnit]

Food combining is a bit of a meme… you don’t have to focus on combining specific foods in specific meals. Just focus on total calories and eat a balanced diet. I’m not sure why you think GMO soy is incomplete…? This isn’t true. I’m also not convinced the arsenic in rice is a concern… have you seen any health outcome data to suggest it is?

[@summern682]

So how much protein do you consider to be too much protein? What sources of protein is included in this over abundance of protein? I assume it is based on weight?

[@LydiaZ36]

Dr Greger talks about it. Yes, there's arsenic in rice.

[@ItsJordaninnit]

@@summern682 Evidence suggests that there isn't an appreciable benefit to consuming protein above 0.75g per pound of bodyweight... So for example: if you weigh 150lbs then you should aim for 112.5g protein (150lbs x 0.75 - 112.5) Eating above this amount won't have any additional benefit - but isn't inherently unhealthy either. It just depends on your overall dietary pattern. General healthy principles apply - keep saturated fat below 10% of total calories, limit sodium etc.

[@summern682]

It’s Summer Nickels. Hi, a Dr.Chan from Singapore on KZbin said the Arsenic in the United States is worse. KZbin:// Arsenic in Rice - Is it a problem? Doctor shares cooking method to reduce Arsenic levels in rice. The Habits Doctor. Dr. Chan

[@ItsJordaninnit]

Micoprotein tastes awesome! I feel lucky to live in the UK. Didn't realise it wasn't available in the US... It has a great texture

[@lizmccaleb577]

A true master class focuses an the individual amino acids not just protein. I usually get 10 more grams of protein than needed in my daily macros, and I also very the protein sources day to day. I find this to be a good way to go at 45 years old and more worried about protein as it is more important as you age for the structure of muscle. My other macros are pretty much on track. Like he said as we age the structure of rna is really important and proteins are a must. I supplement creatine and taurine switching them up every other day as vegans have low levels and it is important for a good workout also clears mind fog. Proteins are amino acids and I wish a vegan talk would focus on that as apposed to proteins which are amino acid chains.

[@beanburrito8903]

This video is great 👍 love the physicians committee ❤. But, I feel confident, that we as humans do not need to worry about protein. We should worry more about getting enough calories in the form of whole plant based foods. Plant protein like tofu and wheat gluten are treats or fun food for vegans that are ok to consume. But we do not have to worry about it. We only need fruits, vegetables, legumes and whole grains. That covers all our nutritional needs.

[@ItsJordaninnit]

There isn't any evidence to suggest tofu, wheat gluten or plant protein isolates should be limited to special occasions... I agree we can get almost everything we need from whole foods - however there's no need to eliminate all processed foods. Protein powders, tofu and TVP can be a great way to increase total protein intake. It can be difficult to reach 0.75g protein (per lbs of bodyweight) from wholefoods alone.

[@freddistenbrain8287]

@@ItsJordaninnit Wrong again! Tofu is minimally processed, mostly just cooked and filtered. Protein isolate, as the name suggests, is chemically and mechanically processed to remove part of the protein from it's natural source. It is highly processed and about as far from "food" as you can get. We evolved eating whole plant food and that's what we are equipped to digest and thrive on. Deviating from this way of eating will result in a slow, painful, miserable and self-inflicted early death.

[@ItsJordaninnit]

@@freddistenbrain8287 *Protein isolate, as the name suggests, is chemically and mechanically processed to remove part of the protein from it's natural source* Okay?… what’s your point?… why does this mean our intake of protein isolates should be limited? Do you have any evidence that eating these foods leads to negative health outcomes in humans? *It is highly processed and about as far from "food" as you can get* How are you defining the word “food”…? *We evolved eating whole plant food and that's what we are equipped to digest and thrive on* Evolution cannot inform us on what is healthy in the post reproductive window. For that we have to look at more appropriate evidence (prospective cohort studies) *Deviating from this way of eating will result in a slow, painful, miserable and self-inflicted early death* evidence please?

[@lavondahawkins]

Lol @chuck Looking like you are eating skittles. That was funny!

[@DLFfitness1]

Sounds like he is making an argument for protein and protein supplements. I am a 53 year old, fit and muscular man. I eat fruits, vegetables, grains, nuts and seeds. I also use plant based milks as a condiment. I would eat tofu or any of the meat replacements if I was at a restaurant, but I don’t stock those items at home. I avoid added salt, sugar and oil, so my restaurant visits are very infrequent. I supplement with b12, d3, and iodine.

[@freddistenbrain8287]

Yes, like I said in my post, he is protein obsessed and full of nonsense.

[@DLFfitness1]

@@freddistenbrain8287 I’m always suspect when I hear someone pushing processed foods and supplements. Those types are often selling products and or fantasy.

[@ItsJordaninnit]

What’s the issue with supplemental protein? Or supplements in general?…

[@freddistenbrain8287]

@@ItsJordaninnit In general, supplements are unnecessary on a SOS free, whole plant food diet. With the exception of D3 and B12, all the vitamins, minerals and nutrients you need come naturally in sufficient quantities in plants, including things that people are encouraged to worry about like protein and calcium. The best source of D3 is sunlight (about 20 minutes of exposure a day). This leaves B12 as the only nutrient you need to supplement (but only in small, occasional doses). Taking supplements can also be detrimental because they are taken in a very unnatural and concentrated form. Taking protein supplements, in particular, are an additional problem (even if from a vegan source) because getting rid of the excess protein puts a big load on the kidneys which often results in kidney damage and loss of kidney function. About 75% of the kidney disease experienced by people on the typical animal centric diet is caused by the excess protein they eat. Too much protein is BAD, especially animal protein.

[@ItsJordaninnit]

@@freddistenbrain8287 *supplements are unnecessary on a SOS free, whole plant food diet With the exception of D3 and B12* This depends what you mean by “unnecessary”…? Do you mean - *unnecessary to meet the RDA in the context of a well planned balanced diet?…* then I’d agree. But that doesn’t answer my question about what the issue with taking them is? It also doesn’t imply that taking supplements wouldn’t improve health outcomes. *all the vitamins, minerals and nutrients you need come naturally in sufficient quantities in plants, including things that people are encouraged to worry about like protein and calcium* This entirely depends on the composition of the diet in question, whether or not it’s appropriately planned and the goals of the individual in question. *The best source of D3 is sunlight (about 20 minutes of exposure a day)* That’s just trivially false. There’s research on this… supplemental D raises vitimin D status more effectively than sunlight - without the skin cancer risk. This also depends where you live - not everyone has good access to sunlight all year round. *Taking supplements can also be detrimental because they are taken in a very unnatural and concentrated form* I agree there are contexts where supplementation can be dangerous - Vitamin A supplements for example… but this isn’t the case for many supplements like water soluble supplements taken at sensible doses. *Taking protein supplements… are a problem because excess protein… kidney damage* Provide evidence that protein supplementation increases risk of kidney damage?… *About 75% of the kidney disease experienced by people on the typical animal centric diet is caused by the excess protein they eat* Can you provide evidence to support this claim?… I’m aware of evidence suggesting those with kidney disease can benefit from lower protein diets - however that doesn’t mean high protein diets CAUSE kidney disease in individuals without kidney disease. There have been a number of systematic reviews on this subject and non have been able to establish an association yet. *Too much protein is BAD, especially animal protein* Again… I’d need to see evidence to support this claim. I’d agree that too much animal *products* is bad - specifically from red and processed meat and in contexts where total saturated fat is pushed beyond 10% of total calories - but if you’re claiming it’s specifically the “animal protein” that is causing the negative health outcomes - then I’d need evidence.

[@vidyasagarkumar2650]

List of raw fruits for get it ?

[@docbegone1716]

I believe that too much emphasis is still being placed on protein consumption. I agree with PlantStrong, if you think that you need more protein (and your body will tell you), eat more WFPB food. You'll then also get the other supporting nutrients that all work together for your body's need. As far as aging goes and the need to consume more protein, most people lose muscle mass (at an age) because they don't participate in any form of physical activity. When one is mostly inactive, the body doesn't need as much muscle (or bone) as when it is more active, thus the body graciously accommodates this lack of exercise by reducing muscle and bone mass accordingly. Your body is a very efficient, and if it doesn't need to grow or maintain a body part, it doesn't. It's the same reason why all astronauts come back to earth with muscle and bone loss - both are not worked (stressed) as much while in space as they are worked when back on Earth with it's gravity.

[@RabiesMoose]

Nagra!

[@bigant5552]

Awesome podcast Thank You Chuck

[@summern682]

Osteopenia is a bone density prior to Osteoporosis.

[@JorjaFox66]

should have either Milton Mills or Garth Brooks do the protein talk at the conference, they are super geek protein experts

[@juliewylie3846]

Hi I have Hashimoto’s, can I eat Soya products?

[@RoxinaSolerGamborena]

I understand that Protein Powder is highly inflammatory; certainly utraprocessed- can you please comment on that?

[@georgerollins6372]

WFPB diet, 74 yr. old male. At 5/2 & only 113 lbs., fit, energetic, strong on no medications, but concerned about losing muscle? How do I prevent this?

[@DLFfitness1]

We start to lose muscle mass as early as 30. It’s a natural part of the aging process. Strength training can help slow down the process. If you are new to exercise, it is best to start slow.

[@freddistenbrain8287]

Protein does not build muscle, resistance and weight bearing exercise does.

[@patriciagriffin1505]

Sauna infra red helps to prevent muscle loss 3-4 times a week building up time spent in Sauna

[@RichS.72yroldbodybuilder1]

I am a 72 year old bodybuilder don’t worry just go to KZbin and look at some ways to exercise using weights.

[@anngordon7487]

How do you get enough protein on a vegan diet if you have a thyroid issue and should avoid a lot of soy but you are older and need more protein?

[@summern682]

According to Healthline, which is evidence based. Vegetarians need to eat complete protein which has the 9 amino acids needed for the body function adequately. So what foods do you consider to be complete protein?

[@ItsJordaninnit]

All plant foods contain all essential amino acids. As long as you’re eating adequate total calories - you’ll likely be meeting the RDA for protein - HOWEVER - as mentioned in the video - double the RDA is more optimal for protein intake. So it’s beneficial to focus on foods that have a greater total protein content - tofu, tvp, protein isolates, seitan etc

[@nataliebeiler1936]

What about protein link to cancer?

[@j-sm4554]

It's animal protein that is linked to cancer.

[@j-sm4554]

@@pdblouin you're right but it's in very large quantity, like you only eat soy.

[@ItsJordaninnit]

The IGF-1 cancer association is non-causal. Mendelian Randomisation Studies have demonstrated this. Those with genetically higher IGF-1 do not have increased cancer risk. There is no evidence that eating above the RDA for protein will increase cancer risk.

[@Mialuvsveggies]

I thought the grains and greens combo created a complete protein

[@tanyasydney2235]

Why the consern with protein? That's off base. How do Frutarians get their protein when they only consume fruit! Doesn't seem to be a problem at all.

[@cindydavison5278]

I don’t agree with eating soy isolates or protein powders.

[@ItsJordaninnit]

Why not?

[@cindydavison5278]

I prefer to get Whole Foods that are plant based and not processed

[@ima7333]

This is awesome but i’ve never come short of protein even when i’m eating only 10% of my total calories in protein

[@chiznslavi]

When Dr Nagra says the difference between plant and animal protein in the study is “maybe a few percent” - how many? 5% , 10%? Sounds like the rest of his comments suggest it could have been up to a 30% difference in absorption…which sounds fairly significant.

[@k.h.6991]

We also don't absorb all of the protein from animal products. 70% absorption for cooked beans is comparable to the protein absorption for meat, according to Dr. Nagra.

[@freddistenbrain8287]

The adsorption difference doesn't mean a thing. You only need a small amount of protein and it's easy to get plenty from plant sources. You don't have to even think about, just enjoy the food (whole plant food, that is). Stop obsessing about protein! Read "Proteinaholic" by Dr Garth Davis.

[@Ali.al0sh]

What about a raw vegan diet???

[@chadmartinez459]

Without grains and legumes how can you get enough protein?

[@bigant5552]

👍🏻👍🏻👍🏻👍🏻👍🏻

[@vince1229]

Plant proteins are generally of lower quality, with a less favourable amino acid profile and reduced bioavailability; therefore, it is possible that their therapeutic effects may be less than that of higher quality animal proteins.

[@debnovotny6465]

Being allergic to soy seems to make it much harder to get in enough protein in a plant based diet.

[@teegee289]

1st plant based guy to not completely throw protein aside. After watching 3 years worth of plant based you tube vids I've just assumed I'm getting enough protein. I'm not. 170 pounds that's 70ish grams of protein a day! I'm not getting anywhere near that! I only eat 1 maybe 2 meals a day.

[@ItsJordaninnit]

Matthew Nagra is one of the few evidenced based people in the plant based space. He’s definitely one to follow.

[@harvinderubhi5540]

Yes and no....what????

[@tdgdbs1]

ND is not recognized as a physician, shop wisely as most of them are just quacks.

[@user-bo2vj6xk3j]

I eat rice n beans. With side salad. Happy days 😂

[@FrightF]

Plant protein 😂

[@vince1229]

Perhaps someone who has had a gastric bypass should not keep referring to himself as the weight loss champion.

[@RubyDimasStudio]

your guest is Vegan, so asking this question to a Vegan person, of course we already know what the anwser is... You need to invite a NEUTRAL person scientist

[@stoneoak113]

I had a hard time following Dr. Nagra's reasoning, he was all over the place. Talked too fast, threw out too many numbers, sounded like he was contradicting himself. Why was he pushing protein? I didn't finish the interview.

[@patrickrwhite8354]

I am 6' tall and 250 lbs. I really have to lose weight to be happy with myself again. However, I can't stomach the vegan so-called burgers I feel they are not really what they say they are. I have tried 3 times and every time just returned the unused portions for a refund because this stuff is expensive. So my question is, can we eat other things rather than mealie worms as protein. I feel that this could be exactly what they use in these no-meat burgers, and if it isn't made of mushrooms then what? Also can a person lose weight without having to have reduction surgery, My nephew was overweight lost 100 lbs, and needed a tummy tuck?

[@bigant5552]

RIP MAD DOC & LIL DEBBIE 🙏🏻

[@MarcellaSmithVegan]

Does he not realize that ALL FOOD contains Protein? WHY does this doctor want people to focus on 'Protein' and not Food. Disappointing listening to him, he is one that would contribute to a new vegan's obsession with protein and protein supplements. Just eat 2,000 calories a day of veggies and fruit and you will get your RDA of protein, eating nuts and legumes are good but not needed, this guy must be new to plant foods, or he never continued to learn. It is actually easy to get your RDA of protein and easier to get too much. Renal disease can be aggravated by too much protein, did they not teach that in ND school?

[@ItsJordaninnit]

Did you actually watch this video?… he clearly stated that all plant foods contain complete proteins. But he also pointed out that there is evidence to suggest the RDA isn’t optimal. Around double the RDA (0.75g per lbs body weight is where the benefit for protein intake appears to be) Can you provide any evidence that increasing protein above the RDA leads to negative health outcomes in humans?

[@chadmartinez459]

Veggies alone aren’t going to cut it for most re protein. Legumes, nuts, soy, etc needed to reach 1+ grm prot per kilo.