Top gastroenterologist ranks common non-vegetarian protein sources
Your body needs protein. This macronutrient is essential for building, repairing, and maintaining various tissues and bodily functions. In children, teens, and pregnant women, protein is crucial for growth and development.
Remember, proteins are the building blocks of life. But are the proteins you eat really fueling your body? Dr. Saurabh Sethi, a Harvard and Stanford-trained gastroenterologist and liver specialist, has ranked some of the most popular non-vegetarian protein sources on a scale of 1–10, based on their impact on gut health, inflammation levels, and overall digestion. Take a look.
Proteins with the lowest rankings
While proteins are essential for the body, eating the right ones are crucial.
Some of the most common non-vegetarian protein sources, which we assume to be healthy, however, scored poorly. Dr. Sethi gave farm-raised tilapia a dismal 2. Though fish is considered a good source of protein, this in particular is low in omega-3 content.
Deli meats fare even worse. Dr. Sethi gave score 1 on the scale, as it is loaded with preservatives like nitrates, which can harm gut bacteria and increase inflammation.
Some of the commonly consumed proteins have scored minus points on the scale. At the bottom of the scale is fried chicken (-5), hot dogs (-10), bacon (-10), and sausages (-10). These foods are detrimental to gut health. They are ultra-processed and high in saturated fats and additives, which disrupt the gut microbiome and promote inflammation.
They are also bad for heart health and brain function.
Proteins with mediocre rankings
Some of the proteins, which people believe as high-quality protein sources, turned out to be mid-tier options.
Shellfish, including shrimp and crab, stand at 6. Though they are nutrient-rich, they can trigger inflammation in some individuals due to allergens or high cholesterol content.
Lamb
, which is thought to be a good source of protein, however, scored a 5. It has higher fat content, which may strain digestion for some, though it remains a good source of iron and B vitamins. Dr. Sethi ranked beef at 4, as it can increase inflammation, especially when consumed in large quantities or as processed cuts.
Tuna stands at 3. This is because its high mercury content can destroy your gut health.
The toppers
Wild-caught salmon tops Dr. Sethi's list. It earns a perfect 10. Fatty fish such as wild
salmon
are rich in omega-3 fatty acids. This fish helps reduce inflammation and improve the gut microbiome. Sardines and mackerel follow closely, each scoring 9. They are nutrient-dense and a good source of omega-3s and vitamin D. Eggs, the most popular protein source, stand at 8, thanks to their bioavailability and nutrient density. Chicken and turkey score a solid 7; however, the way you cook it matters.
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Time of India
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Top gastroenterologist ranks common non-vegetarian protein sources
Proteins are vital, but some sources are better than others, according to Dr. Saurabh Sethi. Farm-raised tilapia and deli meats rank low due to their poor nutritional content and harmful preservatives. Wild-caught salmon, sardines, and mackerel top the list for their omega-3s and gut-friendly properties. Your body needs protein. This macronutrient is essential for building, repairing, and maintaining various tissues and bodily functions. In children, teens, and pregnant women, protein is crucial for growth and development. Remember, proteins are the building blocks of life. But are the proteins you eat really fueling your body? Dr. Saurabh Sethi, a Harvard and Stanford-trained gastroenterologist and liver specialist, has ranked some of the most popular non-vegetarian protein sources on a scale of 1–10, based on their impact on gut health, inflammation levels, and overall digestion. Take a look. Proteins with the lowest rankings While proteins are essential for the body, eating the right ones are crucial. Some of the most common non-vegetarian protein sources, which we assume to be healthy, however, scored poorly. Dr. Sethi gave farm-raised tilapia a dismal 2. Though fish is considered a good source of protein, this in particular is low in omega-3 content. Deli meats fare even worse. Dr. Sethi gave score 1 on the scale, as it is loaded with preservatives like nitrates, which can harm gut bacteria and increase inflammation. Some of the commonly consumed proteins have scored minus points on the scale. At the bottom of the scale is fried chicken (-5), hot dogs (-10), bacon (-10), and sausages (-10). These foods are detrimental to gut health. They are ultra-processed and high in saturated fats and additives, which disrupt the gut microbiome and promote inflammation. They are also bad for heart health and brain function. Proteins with mediocre rankings Some of the proteins, which people believe as high-quality protein sources, turned out to be mid-tier options. Shellfish, including shrimp and crab, stand at 6. Though they are nutrient-rich, they can trigger inflammation in some individuals due to allergens or high cholesterol content. Lamb , which is thought to be a good source of protein, however, scored a 5. It has higher fat content, which may strain digestion for some, though it remains a good source of iron and B vitamins. Dr. Sethi ranked beef at 4, as it can increase inflammation, especially when consumed in large quantities or as processed cuts. Tuna stands at 3. This is because its high mercury content can destroy your gut health. The toppers Wild-caught salmon tops Dr. Sethi's list. It earns a perfect 10. Fatty fish such as wild salmon are rich in omega-3 fatty acids. This fish helps reduce inflammation and improve the gut microbiome. Sardines and mackerel follow closely, each scoring 9. They are nutrient-dense and a good source of omega-3s and vitamin D. Eggs, the most popular protein source, stand at 8, thanks to their bioavailability and nutrient density. Chicken and turkey score a solid 7; however, the way you cook it matters. 'Kahin Bada, Kahin Chhota': Ravi Kishan Uses Samosa Analogy To Demand Regulation Of Food Prices
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