Dr. Gundry Podcast Ep. 368

Top 5 Healthy, Cheap Proteins To Save Money On Your Grocery Bill
Date: September 9, 2025
Host: Dr. Stephen Gundry

Overview

In this episode, Dr. Stephen Gundry spotlights his top five budget-friendly and health-conscious protein sources, busting popular myths about animal protein, protein powders, and eggs along the way. He targets ways to eat clean, gut-friendly protein without breaking the bank, sharing recipes and practical shopping tips to boost wellness. The episode also covers healthy approaches for those needing to gain weight and answers the persistent debate: egg whites or egg yolks?

Theme:
Empowering listeners with science-based advice and accessible protein options for gut health, energy, and affordability.

Key Discussion Points & Insights

1. Why Most Animal Proteins Aren’t Gut-Friendly

[01:55]

• Conventional animal proteins (beef, chicken, etc.) from the grocery store are problematic, as the livestock are often fed gut-inflammatory grains (soy, corn, wheat) and exposed to herbicides.
• “You are what the thing you are eating ate.” – Dr. Gundry
• Consuming these animal proteins passes inflammatory compounds to your body, harming gut health.

2. Dr. Gundry’s Top Cheap & Healthy Protein Picks

2.1. Canned Wild Tuna

[04:25]

• Affordable, shelf-stable, always wild-caught (farming isn’t widespread for these species).
• Choose skipjack or albacore in BPA-free cans, packed in extra virgin olive oil or water—never cheap vegetable oils.
• Packed with heart-healthy Omega-3s (EPA/DHA).
• Recipe ideas:
  • Italian-style salad (arugula, radicchio, EVOO, lemon, pistachios)
  • Gut-friendly tuna salad with avocado, herbs, mushrooms—no mayo required.

Quote:
“All canned tuna by definition is the smaller variety... tuna companies have not figured out how to farm-raise tuna.” — Dr. Gundry [05:10]

2.2. Chicken Liver (and Other Poultry Livers)

[07:50]

• Often overlooked, extremely nutrient-dense and inexpensive.
• Rich in vitamin A, B12, iron, folate, high-quality protein, and choline.
• Warning: Only choose chicken, duck, or turkey liver—not beef, lamb, or pork (which have high Neu5Gc, an inflammatory sugar).
• Pasture-raised is best and often cheap as it’s a byproduct of poultry processing.
• Preparation tips:
  • Sautéed and served on salad (French-style)
  • Blended into pâté with olive oil, garlic, herbs.

Quote:
“Please, please, please don’t hear this and say, ‘Oh, Dr. Gundry wants me to eat beef, lamb or pork liver.’ No. Don’t do that. These livers have the highest Neu5Gc levels of any food measured.” — Dr. Gundry [08:45]
“Don’t discard the liver, hide it if you really don’t like the flavor, or dress it up with herbs and garlic and then put it in a salad.” — Dr. Gundry [09:36]

2.3. Gut-Friendly Seeds

[10:41]

• Not all seeds are created equal; avoid chia, sunflower, pumpkin, and buckwheat due to lectin/oxalate content.
• Recommended:
  • Hemp Seeds: Complete protein, omega-3, magnesium, fiber. Use on salads, in smoothies, or granola.
  • Sesame Seeds/Sesame Oil (Tahini): Polyphenols, hormone balance. Great for salad dressings and stir-fries.
  • Flax Seeds (only ground): Short-chain omega-3, lignans, fiber; grind just before eating and store ground product in fridge.
  • Basil Seeds: Lectin-free alternative to chia; promotes gut mucilage, soak until gelled for puddings.

Quote:
“Hemp seeds are a complete plant protein, meaning they contain all nine essential amino acids. They're also rich in anti-inflammatory omega 3s…” — Dr. Gundry [11:40]

2.4. Macadamia Nuts & Other Healthy Fats for Safe Weight Gain

[17:18]

• Useful for patients needing to gain weight (autoimmune, chemotherapy, elderly).
• Macadamia nuts, when added in quantity, reliably promote healthy weight gain.
• Avocado and lectin-free resistant starches (tubers like sweet potatoes, jicama, millet, sorghum) are effective and healthy for those who require more calories.

Anecdote:
Dr. Gundry’s “macadamia nut challenge” story demonstrates the effectiveness of nuts for increasing weight.
“In one month, eating two cups of macadamia nuts a day, I gained 10 pounds.” — Dr. Gundry [20:38]

2.5. Eggs: Yolks Over Whites

[49:32]

• The current fad of eating only egg whites is unfounded; the yolk contains vital nutrients (choline for brain health, arachidonic acid for anti-inflammatory effects).
• Yolks do not raise cholesterol in a meaningful way; recent studies refute the cholesterol-heart disease link.
• “Egg whites are just protein and your dog will think it's a great idea, but you're actually not looking for the protein in egg whites. You're looking for a couple of cool compounds in egg yolks.” — Dr. Gundry [49:35]
• Only eat eggs from pasture-raised or omega-3-fed hens (avoid "cage-free" if possible).
• Two and a half eggs per day will meet a person’s total protein needs; better to focus on yolks.

3. The Problem with Protein Powders & High-Protein Diets

[33:46]

• Most people consume more protein than needed; excess is converted to sugar or fat, not muscle.
• The standard US RDA is set much higher than actual needs to safeguard against deficiency.
• “If we ate the recommended daily allotment of protein, 98% of us would be eating too much protein.” [35:46]
• Protein powders (especially those from whey/casein) spike insulin, are rapidly absorbed, and usually are made from gut-unfriendly ingredients.
• “Protein powders are the worst way to cut your appetite because they'll be absorbed instantly and you'll go looking for more.” — Dr. Gundry [41:27]
• Only use protein powders for muscle recovery within 20 minutes of exercise; plant-based (hemp, spirulina, flax) is better—avoid pea or soy unless ‘isolate’ is specified.

4. Weight Gain: Troubleshooting and Mythbusting

[17:16 – 32:24]

• Fragile, elderly patients or those with gut damage may need to focus on healing the gut—not piling on protein powders or shakes (often make things worse due to lectins and poor absorption).
• True cause of underweight: loss of absorptive gut surface from leaky gut or autoimmune damage.
• “When we took those healthy muscle building, weight gaining foods away from them, then they started adding muscle…” [32:27]
• Custom strategies for cancer patients, leaky gut, or those who genuinely need to gain weight are different and never one-size-fits-all.

5. Egg Yolk and Cholesterol – Revisited

[49:32]

• Cholesterol in food ≠ cholesterol in bloodstream risk.
• New research finds heart disease risk is tied to inflammation, not cholesterol.
• “In fact, just recently at the annual meeting of the American Cardiology, there was a stunning paper that suggested in humans that lowering LDL with statin drugs, the so called bad cholesterol that so called egg yolks raise, is not what is important in heart disease. It's the amount of inflammation in the blood vessels...” — Dr. Gundry [54:49]

6. Listener Q&A: Should I Avoid Shellfish Due to Heart Issues?

[60:09]

• Dr. Gundry clarifies: cholesterol in shellfish like shrimp actually lowers LDL cholesterol; shellfish is rich in phospholipids, contributing to blood vessel and brain health.
• “Please don't be afraid of shellfish. In fact, embrace it. Like I tell my patients with heart disease too, to actually lower their risk of heart disease, not raise it.” — Dr. Gundry [60:42]

Notable Quotes & Moments

• “You are what the thing you are eating ate.” — Dr. Gundry [01:59]
• “Don’t discard the liver, hide it if you really don’t like the flavor, or dress it up with herbs and garlic and then put it in a salad.” — Dr. Gundry [09:36]
• “Hemp seeds are a complete plant protein... They’re also rich in anti-inflammatory omega 3s...” — Dr. Gundry [11:40]
• “If we ate the recommended daily allotment of protein, 98% of us would be eating too much protein.” — Dr. Gundry [35:46]
• “Egg whites are just protein... but you're actually not looking for the protein in egg whites. You're looking for a couple of cool compounds in egg yolks.” — Dr. Gundry [49:35]
• “Please don’t be afraid of shellfish. In fact, embrace it.” — Dr. Gundry [60:42]

Timestamps of Key Segments

| Time | Segment | |----------|--------------------------------------------------| | 01:55 | Animal protein & gut inflammation | | 04:10 | Rising food prices, why healthy eating doesn't have to be expensive | | 04:25 | Canned wild tuna: benefits and recipe ideas | | 07:50 | Chicken liver: nutrition, preparation, warnings | | 10:41 | Seeds: which to avoid and which are gut-friendly | | 17:16 | Strategies for healthy weight gain | | 20:38 | Macadamia nut challenge anecdote | | 23:16 | Resistant starches for gaining weight | | 33:46 | The truth about protein powders and high-protein diets| | 40:39 | How excess protein is converted in the body | | 49:32 | Egg whites vs. egg yolks | | 54:49 | Cholesterol, heart disease, and inflammation | | 60:09 | Listener Q&A: shellfish and cholesterol |

Takeaways/Action Steps

• Prioritize canned wild tuna, poultry livers, hemp/sesame/basil/flax seeds, macadamia nuts, and egg yolks from pastured chickens for affordable, healthful protein.
• Avoid highly processed, conventional animal proteins, protein powders, and seeds high in lectins or oxalates.
• Healing and protecting the gut is essential for nutrient absorption and overall wellness; more protein/chasing protein shakes isn’t always the answer.
• For weight gain, use nutrient-rich, calorie-dense, lectin-free foods and starches.
• Do not fear egg yolks or shellfish—choose properly-sourced options for best results.

Final Notes

Dr. Gundry’s dietary strategy prioritizes the quality and source of protein, emphasizing gut health, affordability, and anti-inflammatory choices. He advocates listening to your body, challenging dietary fads, and shopping with intention for long-term vitality.