Από The Carnivore diet is a very restrictive eating plan that cuts out many food groups. It is difficult to sustain long-term and may increase the risk for certain health conditions.
This diet also lacks fiber, which helps to stabilize blood sugar and promote a healthy gut microbiome. In addition, a diet without fiber can lead to diarrhea and constipation.
Carnivore Diet Benefits and Risks
Added sugar
Carbohydrates are one of three macronutrients, along with protein and fat. They’re made of small building blocks called saccharides, which are sugars. Sugar is a known contributor to a range of adverse health conditions, including obesity, high blood pressure and Type 2 diabetes. It also causes inflammation, fluctuations in glucose levels and other negative symptoms. A carnivore diet eliminates carbs completely, meaning you won’t get the benefits of these vital nutrients.
A carnivore diet also eliminates fruits and vegetables. As a result, it may cause vitamin deficiencies if you follow it for an extended period of time. You should also avoid this diet if you have certain health conditions, such as heart disease or kidney problems.
In a survey of people who follow a carnivore diet, most reported high levels of satisfaction with the eating pattern. However, many also indicated nutritional deficiencies and a number of other side effects, such as constipation and fatigue.
Those who are new to the diet may need to take supplements, such as vitamin C, B vitamins and magnesium. These nutrients are found in many foods, including leafy greens and other vegetables. A lack of them in the diet can cause symptoms such as fatigue, depression and irritability.
The carnivore diet is gaining popularity, but it’s important to understand its risks before jumping on the bandwagon. The diet excludes many crucial food groups, and the long-term impact of eliminating them hasn’t been studied. The diet is also a poor choice for pregnant women and children.
Some advocates of the carnivore diet claim that it cures autoimmune diseases and other ailments. Mikhaila Peterson, daughter of Jordan Peterson, followed an all-meat diet for five weeks and said her rheumatoid arthritis disappeared. Other advocates include Shawn Baker, an orthopedic surgeon who has had his medical license revoked and who created the meat-only diet. Baker claims his diet eliminated all of his autoimmune issues and helped him overcome depression. He’s now a world-class indoor rower and deadlifts 700 pounds. Several of his testimonials have gone viral, but it’s important to consider the context of these claims.
Meat
A carnivore diet focuses on meat-based proteins, such as beef, poultry, pork and fish. It eliminates plant-based foods, including vegetables and fruits. The diet claims to eliminate food allergies, reduce chronic inflammation and prevent disease. Many online influencers advocate the diet. But the evidence supporting it is anecdotal. And eliminating nutritious foods, like veggies and fruits, can lead to nutritional deficiencies and health problems.
For example, if you go completely carnivore, you will likely miss out on fiber and nutrients that help keep your gut healthy, such as folate, potassium, calcium, iron and zinc. You will also lack the antioxidants, vitamin C and other phytochemicals that may help reduce your risk for cancer, heart disease, obesity and depression. You will need to add plant-based foods to get these important nutrients back into your diet.
Another concern with the diet is that it may be hard to find enough nutrient-rich protein from meat alone. Some people who are carnivores need to rely on supplements, such as amino acids and fish oil, to meet their protein needs. And some people have trouble digesting animal products, such as milk and cheese, so they must be careful to choose dairy-free options.
If you decide to go carnivore, it’s a good idea to speak with a healthcare provider before making this major change in your eating habits. A doctor or registered dietitian can review the evidence for and against this restrictive eating plan. They can also provide tips on how to make the transition more manageable.
A recent survey of carnivores found that most people who eat the diet experience few adverse effects and are satisfied with their health. However, the survey relied on self-reporting and may not be representative of the entire population.
It’s also worth mentioning that the carnivore diet is not recommended for anyone, especially children and pregnant women. In addition, the diet is expensive and can be difficult to follow if you have certain medical conditions, such as diabetes or high cholesterol.
Vitamin C
Added sugar is an important source of vitamin C, which plays a role in tissue repair, muscle-building, immune function and bone growth. The lack of this nutrient in the carnivore diet can lead to fatigue, weakness and low blood pressure. It can also negatively impact your mood, increase your risk of heart disease and cause insulin resistance.
The meats allowed on the carnivore diet contain high levels of saturated fat and cholesterol, which can raise your risk of heart disease. They also have a high sodium content, which can contribute to high blood pressure and kidney disease. In addition, the fatty acids found in red and processed meats may raise your risk of cancer.
Another important nutrient missing from the carnivore diet is fiber, a non-digestible carb that supports healthy gut bacteria and regular bowel movements. The elimination of this nutrient can lead to diarrhea and constipation. Additionally, if you don’t eat enough vegetables, fruits and grains, you may be deficient in fiber, folate, vitamin D, vitamin A and phytochemicals like polyphenols, which have anti-cancer properties.
If you follow a carnivore diet, it’s essential to have your vitamin levels monitored by a healthcare professional. Specifically, your vitamin D and omega-3 fatty acid intake should be optimized.
A study of adults consuming a carnivore diet reported few adverse effects and high satisfaction, but the study is small and results need to be confirmed. The carnivore diet is also extremely restrictive, which can lead to nutritional deficiencies, especially if followed long term.
The carnivore diet is not recommended for pregnant women, children or people with certain health conditions, such as diabetes and kidney problems. It can also be challenging to maintain for an extended period of time, due to the limited food options. Talk to your healthcare practitioner about the benefits and risks of this diet before making a change. They can help you develop a healthy eating plan that’s right for you. This can include the carnivore diet, as well as other dietary and lifestyle changes that support your health goals. During your conversation, ask your practitioner about any other questions or concerns you have.
Fiber
The Carnivore diet requires consuming animal foods exclusively, including meats and dairy products like milk and cheese. The diet also includes tallow and lard, a type of fat that is often used to make baked goods and cookware. In the past, these fats were thought to be unhealthy, but now they are considered healthy due to their high levels of saturated and monounsaturated fats.
The diet eliminates all plant-based foods, which means you’ll be consuming no fiber. Research shows that a fiber-rich diet reduces your risk for heart disease and other chronic health conditions. The carbohydrate in plant-based foods is also helpful for gut health by feeding the bacteria that help digest your food.
Some carnivore dieters believe that lectins, gluten, and phytic acid present in many plant foods contribute to digestive problems like bloating, gas, and inflammation. They also argue that these compounds are the result of plants’ natural defense mechanisms to dissuade predators.
A 2021 study surveyed participants who had been on a carnivore diet for more than six months. The researchers found that a majority of the respondents reported symptom improvements, resolution, or complete absence while on the diet. They also reported high satisfaction with the diet.
While the carnivore diet has been shown to have immediate benefits, it has not been studied long-term and may lead to deficiencies in important vitamins and minerals. In addition, the diet can be difficult to follow for people with gastrointestinal issues.
If you choose to try the carnivore diet, be sure to eat nose-to-tail and include organ meats and connective tissue in addition to traditional cuts of muscle meat. It’s also important to consume grass-fed meat for added vitamin A and D. You can also bolster your diet with collagen supplements, which contain the amino acid glycine, which helps balance out the methionine in a meat-centric diet.
The Carnivore diet is an interesting trend, but it’s not for everyone. A low-carb, high-protein, balanced diet is still the best way to manage weight and improve your overall health. In addition, the world’s supply of meat is limited and eating a strictly meat-based diet would quickly deplete it.
