One of the most common questions I hear is: “How do you get enough protein on a plant-based diet?”
The idea that you can’t get enough protein from a plant-based diet has been one of the most persistent myths in nutrition, propagated by the meat and dairy industry, the protein supplement industry, and meat-loving influencers.
The truth is, all plants contain amino acids that your body uses to build proteins. And it’s easy to get sufficient protein on a plant-based diet.
Dr. Matthew Nagra is a naturopathic doctor dedicated to bringing evidence-based nutrition to his patients and the public. Like me, he’s on a mission to cut through the noise, correct misinformation, and help people make informed food choices.
At 15, Matthew was overweight and struggling with chronic asthma. A personal trainer helped him transform his health by recommending more fruits and vegetables, less meat, and no dairy, within weeks he was losing weight and breathing easier. That personal transformation sparked a fascination with what food could actually do for the body.
In my interview with Dr. Nagra, we go deep on plant-based nutrition science: optimal protein sources, healthy fats, seed oils, the food pyramid, paleo mythology, dietary lessons from the longest-living Americans, and more.
I’m grateful for the work Dr. Nagra is doing to make accurate nutrition information accessible and understandable. He is one of the clearest voices out there, sharing the simple truth of whole plant foods for optimal health. Enjoy!
Watch our interview below, or listen to it on the Chris Beat Cancer podcast on iTunes or Spotify.
Dr. Matthew Nagra unedited transcripts
Show Notes
-Dr. Nagra’s path to becoming a naturopathic doctor [1:34]
-The compelling evidence that moved the diet needle [6:15]
-The Adventist Health Studies 1 and 2 [8:02]
-Dietary myths: paleo diets vs. modern evidence [10:22]
-Why we should be shifting to predominantly plant-based [12:57]
-We know what not to eat [15:42]
-The plant vs. animal protein debate [16:57]
-Understanding amino acids and protein digestibility [19:26]
-Dr. Nagra’s role in Game Changers 2 [24:07]
-The food pyramid and modern-day choices [33:27]
-The North Karelia Project [35:07]
-The myth and reality of seed oils [37:30]
-Understanding omega-6 and inflammation [39:42]
-Long-term effects of seed oils on health [41:32]
-The hidden dangers of trans fats [44:44]
-Which oils are the healthiest? [47:42]
-Revisiting Ancel Keys and dietary fat controversies [49:19]
-Dr. Nagra’s favorite plant-based meals [54:33]
Connect with Dr. Nagra:
Website: www.drmatthewnagra.com
Instagram: @dr.matthewnagra
Facebook: Matthew Nagra
TikTok: @dr.matthewnagra
YouTube: @dr.matthewnagra
Resources mentioned during this interview:
Dr. Nagra recently co-authored a peer-reviewed article on seed oils – Concerns about the health effects of industrially produced seed oils are without scientific foundation: a scoping narrative review of the clinical and observational evidence
Dr. Gary Fraser – Secrets of the Longest Living Americans from the Adventist Health Studies
Michael Greger, MD on How Not to Diet and the Science of Weight Loss
The Game Changers movie is currently available on YouTube and Amazon Prime.
Adventist Mortality Study Findings
Adventist Health Study 1 Findings
Adventist Health Study 2 Findings
…
Chris Beat Cancer: A Comprehensive Plan for Healing NaturallyGet it on Amazon
Beat Cancer Kitchen: Deliciously Simple Plant-Based Anticancer RecipesGet it on Amazon
Beat Cancer Daily 365 Days of Inspiration, Encouragement, and Action Steps to Survive and ThriveGet it on Amazon
I've interviewed over 80 people who've healed all types and stages of cancer. Check them out here. Or use the search bar to find survivors of specific cancer types.
I also created a coaching program for cancer patients and anyone who is serious about prevention called SQUARE ONE. It contains the step-by-step strategies used by myself and many others who have healed cancer with a holistic approach using nutrition and natural non-toxic therapies.
Watch SQUARE ONE Module 1 here
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This Post Has 5 Comments
I wanted to share my last scan my tumors shurnk ! Have you heard of VIOME ? They want me to eat 6 servings of portin a day ? They say it’s okay to eat eggs and 3ea eggs equal one portin . How do you fill about eggs?
Found your assessment of plant based proteins and meat based proteins reassuring.
A lifetime pescatarian, years of being vegetarian.
Thank you
I have been doing plant based for 2 years, but recently had blood markers done and the results showed that I was on carb overload. I have been advised to go on 20grms of carbs a day. I am a T1 diabetic with BC tho, so the reality is that this makes perfect sense to me. We are not all the same unfortunately, so one diet does not suit everyone when cancer is involved. I really loved doing plant based though, but am also enjoying keto now I’ve got my head round the idea .
I do not consume seed oils. I also cook all my meals which are balanced, whole food and organic as much as I can. I grew up with raw dairy from our own dairy. Free range chickens, eggs and we grew our own vegetables, as well as having fruit trees we didn’t spray either. I was born in 1979. Fast food is not huge in our country its still cheaper to buy food from the local grocer than from a fast food chain. We do have a obesity issue which started only in the 80s with the introduction of readily available processed foods, seed oils, (as recommended being heart healthy) and sugar in everything. I cannot wrap my head around that a processed man made canola or sunflower oil would be better for you than grass fed butter which anyone can make with cream. I noticed your guest said “which is lower in cholesterol” I take it then he believes high cholesterol is bad and would recommend statins? etc. That being said I did enjoy listening and love to hear ALL the information available then make a decision for myself. Nothing should be one sided and everyone is different. If my government forced me to only buy certain products or tried to do away with foods that have been around for centuries to make me eat insects instead of say…animal meat, I’d have to assume they do not have my best interest at heart. Judging by years passed I do not believe my government has our best interest at heart with the things recommended I should take or do. Looking forward to your next podcast!!! ❤️
Very interesting discussion. I was told that I needed a statin 6 months ago, but asked the doc to give me time to try some things and she agreed. Bottom line, a 90-10 WFPB diet with the addition of Amla and my cholesterol dropped 27 points. Now doc says keep on doing what you’re doing! :) I work out a lot and eat generally healthy, however, going to 90-10 made all the difference. Your diet makes all the difference, more important even than exercise.
Keep up the good work, Chris!