Protein Food Groups
Nuts and Seeds
Nuts and seeds are excellent sources of protein and minerals. The best choices are fresh and raw varieties, including:
Almonds, Brazil nuts, butternuts, cashews, chinquapins, chufas, organic coconut, hazelnuts (filberts), macadamia nuts, pistachios, pine nuts, pecans, walnuts, pumpkin seeds, sunflower seeds, sesame seeds, and chia seeds.
For children and adults with weakened digestion, nuts and seeds should be soaked or “sprouted” in distilled water to remove enzyme inhibitors. Use a mason jar with a sprouting lid or screen, soak for the specified time, drain (save water for plants), and keep the jar on its side under a towel, allowing airflow. Rinse twice daily. Sprouts are generally ready in 3–5 days; soaked nuts in 1 day. Refer to the Nut, Seed, and Grain Sprouting Guide below.
Set a bowl of sprouts on the table during meal prep—children enjoy picking at them and benefit nutritionally.
Sprouting Guide — see Dr. Secrets book.
Legumes
Legumes are another valuable protein source and mineral carrier. Prepare them by slow-cooking or pressure-cooking, then serve plain or with added tomatoes, onions, garlic, and herbs. For easier digestion, blend into soups. Keep legumes moist with sufficient liquid during cooking.
Tip: Change the soaking water frequently to reduce gas.
Legumes, along with nuts, seeds, olives, dairy, and poultry, are great alternatives to meat. Lentils are highly nutritious, easy to prepare, and underused. They work well in soups or stews and are widely available.
Dairy and Poultry Products
These are important protein sources if there is no allergy. Only raw, unpasteurized cow’s milk is recommended. Avoid homogenized or pasteurized milk, which interferes with calcium absorption. Raw goat’s milk is also highly beneficial. Avoid soy milk; almond milk is preferred, particularly for adults. It provides B-17 (Laetrile), which helps the body utilize vitamin C. Raw coconut milk is also recommended in warmer months.
For diarrhea, hard cheeses or boiled milk can help slow digestion. Boil milk, let cool, and sip small amounts as needed. Cheese should generally be limited due to its concentrated nature.
Eggs are an excellent source of easily absorbed protein and enzymes. They help detoxify certain toxins. For B12 deficiency, a raw egg in 5–6 oz of concord grape juice can be highly restorative. Only use organic, soy-free, non-GMO eggs.
Fresh Ocean Fish
Fish is beneficial when limited to fresh ocean fish: salmon, pike, cod, anchovies, sardines, trout, perch, bass, flounder, snapper, haddock. Avoid all farm-raised fish.
Meats
Include meats only from free-range, grass-fed/finished animals: chicken, turkey, lamb, and beef. These animals provide nutrient-dense, physiologically compatible proteins similar to wild game.
Best Choices
- Organic Grass-Fed Beef
- Lamb
- Bison
- Organic Poultry
Meats to Eliminate
Avoid pork, shellfish, and bottom-feeders. These proteins generate excessive heat and electrical energy during digestion, causing mineral loss (calcium and magnesium) similar to consuming an overly high-protein diet. Exception: high-performance athletes.
Pork is particularly problematic due to its physiological similarity to human tissue, which is why it’s used in cardiac research. While pork fat may have unique properties, pork flesh is best avoided.
Biblical teachings align with modern health wisdom in recommending avoidance of:
- Pork
- Shellfish
- Bottom-feeding fish
- Rabbit, duck, goose
- Processed meats containing these proteins
Fats and Oils
Due to widespread soil mineral depletion, our foods are deficient in healthy oils. Contrary to some health fads, a no-oil diet is dangerous. Essential fatty acids are gatekeepers for cellular health.
Avoid
- Animal greases (lard, tallow)
- Hard vegetable oils (margarine, shortening)
- Canola oil (derived from rapeseed)
Use
- 100% cold-pressed olive oil (easy to digest)
- Flaxseed oil (added to vegetables and grains before serving)
- Olives, avocados, and dairy cream (as additional fat sources)
- High-quality butter (supports immune health but is calorie-dense)
Refer to the vegetable and grain sections for oil-inclusive recipes.
Summary: Use in Order
- California Extra Virgin Olive Oil
- European 100% Extra Virgin Olive Oil
- European Organic Olive Oil
- Butter
- Avocado Oil
- Sesame Oil
- Coconut Oil
Avoid
- Canola Oil
- Soybean Oil
- Corn Oil
- Olive Oil/Canola Oil blend
- “Vegetable Oil”
Mark Colafranceschi, D.C. • Licensed Chiropractic Physician – Arizona License #009154 • Scottsdale, Arizona