David PerlmutterPresident,, Perlmutter Health Center · Board-Certified Neurologist | Functional Medicine Pioneer | #1 New York Times Best-Selling Author | International Speaker | Host of The Empowering Neurologist Podcast

Sources of Protein for Vegetarians

29 Nov 2016 · 3 min

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3:15

In this educational talk, Dr. David Perlmutter addresses a common question about obtaining adequate protein on vegetarian and vegan diets. He first warns that such diets can increase the risk of mineral, vitamin D, and especially vitamin B12 deficiencies, recommending laboratory screening and appropriate supplementation. He then outlines protein sources: nuts and seeds are reliable for all vegetarians; dairy products and cultured yogurt, as well as eggs, provide high‑quality protein for those who are not vegan. He expresses caution about legumes, noting their anti‑nutrient content—phytic acid, which chelates minerals, and lectins, which may affect gut permeability and protein metabolism—making them a lower‑priority protein source. Soy is also treated with skepticism due to its prevalence as a genetically modified crop in the U.S., potential glyphosate exposure, and phytoestrogen activity, though he concedes limited use may be acceptable. Regarding meat, he argues that most conventional American meat carries health risks (grain‑fed cattle, herbicide exposure, antibiotics) and should be avoided if possible. For those who do consume animal products, he recommends organically raised, grass‑fed beef; wild‑caught fish; and pasture‑raised poultry and eggs. The overall message balances acknowledgment of ethical or health motivations for plant‑based diets with practical guidance on protein adequacy and quality of food choices.

Chapters

Here's a question I'm asked a lot, and that is, you know, I choose to be vegetarian, I choose to be vegan, what can I do for protein? First, I would indicate that making those choices, those lifestyle choices, you need to have— understand there are some caveats here. That choosing a vegetarian lifestyle, especially a vegan lifestyle, is going to put you at risk for mineral deficiency, vitamin D deficiency, and certainly B12 deficiency. So you can screen for those with laboratory testing to make sure that you're not getting behind as far as it relates to those issues, and then take supplements to fill in the gaps. But that said, nuts and seeds are certainly a source of protein. If you are vegetarian but not vegan, you can have dairy products, cultured yogurt. Eggs are really a terrific source of protein. Then we get to the notion of legumes, and I'd say that I don't have a major argument, but they're not on the top of my list. The reason being that legumes do contain what we call anti-nutrients, a couple of things that you want to be careful of. Things like phytic acid that tends to act as a chelator binding important minerals, which may explain why individuals who use legumes like beans may get behind in terms of their mineral levels. And also lectins, which contain— which lectins by definition are sticky molecules that can have a role to play in terms of changing gut permeability and affecting various other aspects of the— how proteins work within our bodies. Then there's the question of soy, and soy is certainly not on the top of my list either, but is acceptable to some degree. But understand that soy has issues related to it like I just mentioned, but beyond that, by and large, soy in America is from genetically modified seeds Oftentimes may be sprayed with glyphosate, an herbicide. And beyond that, there are some estrogen activities, phytoestrogens that are found in soy that may very well have significant biological activity. If you choose not to eat meat, there's probably very good reasons in general not to eat meat. May surprise you to hear that from me, but by and large, the meat that's available to you in America isn't anything that I would be eating, would represent a health risk. If you choose not to eat Yeah. If you choose not to eat red meat, for example, because you're concerned about the literature that relates red meat consumption with, for example, colon cancer risk, I think your argument is absolutely valid because by and large the meat that people eat in America is coming from cattle that is being fed grain that may very well be sprayed with herbicides. These cattle may be treated with antibiotics. That doesn't through alchemy make for good meat to eat. If you choose to eat meat, Then you want to choose organically raised, grass-fed beef, for example. If it's fish, then wild fish. If it's poultry, then pasture-raised poultry and pasture-raised eggs.