The animal-based diet has gained traction as a nutrient-dense approach to eating, emphasizing animal-derived foods while minimizing or excluding plant-based options. This article aims to provide a comprehensive overview of the animal-based diet, including its food list, potential benefits, and important considerations.
What is an Animal-Based Diet?
An animal-based diet prioritizes foods that come from animals, including meat, seafood, eggs, and dairy. Depending on individual preferences and health goals, some variations may incorporate small amounts of fruits or non-starchy vegetables, while others, like the carnivore diet, strictly exclude all plant-derived foods.
It's important to distinguish the animal-based diet from the carnivore diet. While both emphasize animal products, the carnivore diet is a stricter version that eliminates all plant foods. The animal-based diet, in its more flexible forms, allows for some plant-based foods, particularly fruits.
Foods Included in an Animal-Based Diet
The cornerstone of an animal-based diet is animal products. Here's a detailed list of foods typically included:
Meat
Meat forms the backbone of an animal-based diet, offering rich sources of protein, iron, zinc, and B vitamins. Prioritize high-quality animal products like grass-fed beef and pasture-raised poultry. Red meat from ruminant animals like beef, bison, lamb, goat, venison, and elk should be the foundation of your meals. These animals convert grass into highly bioavailable nutrients thanks to their four-compartment stomachs. Poultry and pork can add variety-but choose corn- and soy-free, low-PUFA options for a healthier Omega ratio. We carry various meat cuts that are hard to find elsewhere.
Read also: Your Guide to an Animal-Based Diet
Fish and Seafood
Seafood provides omega-3 fatty acids, iodine, selenium, and high-quality protein. Shellfish like shrimp, crab, and oysters are excellent sources of omega-3 fatty acids, selenium, and iodine. Wild-caught seafood offers numerous health benefits and provides other important nutrients like vitamin D. Limit to once per week if you're concerned about heavy metals and microplastics.
Eggs
Eggs are a versatile and nutrient-dense staple in an animal-based diet. Eggs are incredibly nutrient-dense, packed with high-quality protein, healthy fats, and essential nutrients like choline (for brain health). Pasture-raised eggs offer an incredible nutrient profile: protein, healthy fats, and vitamins like A, D, E, B12, and choline. For maximum benefits, choose pasture-raised eggs whenever possible-they offer superior nutrition and align with ethical farming practices.
Dairy Products
Dairy products are commonly known for their calcium and vitamin D content but also provide protein and other nutrients. High-quality dairy provides protein, fats, enzymes, and beneficial bacteria. Look for: A2/A2 raw or gently pasteurized dairy, fermented options like kefir and yogurt, grass-fed butter, sour cream, colostrum, and cheese.
Organ Meats
If you’re new to animal-based eating, organ meats may not immediately come to mind, but they’re a powerhouse of nutrition. Foods like liver, kidney, heart, and brain contain vitamins A and D and iron. Organ meats are the ultimate superfood-rich in nutrients, bioavailable vitamins, minerals, and peptides that muscle meat simply doesn't offer. Eating organs also honors the whole animal and reduces waste. Top organs to include: Liver, Heart, Kidney, Tongue, Bone marrow.
Animal Fats
Animal fats are nutrient-dense, brain-supportive, and hormone-friendly. These traditional fats contain the ideal balance of saturated and monounsaturated fatty acids that our ancestors thrived on for millennia. Include the below animal-based fat in your diet: Tallow, Suet, Butter, Ghee, Marrow, Lard. I highly recommend using these fats for cooking, sauces, and flavor instead of industrial seed oils or rancid and counterfeit oils.
Read also: Are Animal Crackers Healthy?
Other Animal-Derived Foods
- Gelatin: It is lauded for its potential to support skin elasticity and joint health because it contains the building blocks for collagen formation.
- Lard: Comes from pig fat and is historically prevalent for baking.
- Bone broth: Comes from simmering animal bones and connective tissues for an extended time.
- Rennet: An enzyme used in cheesemaking, typically derived from the stomach lining of calves or other young ruminant animals.
- Whey and casein: The proteins often found in powder supplements, are extracted from milk.
- Ghee: Commonly used in Indian cooking, is a clarified butter made by removing water and milk solids.
- Shrimp Shells: You might discard shrimp shells, but these leftovers can be transformed into stock or crisped as snacks.
Fruits and Honey
While not strictly animal-based, some individuals include small amounts of plant foods for variety or personal preference. Fruits are hydrating, energizing, and designed for consumption. They're rich in vitamins, antioxidants, and simple sugars that are easy to digest. Some options to consider: Apple, banana, berries, citrus, mango, papaya, Avocado, olives, cucumber, squash (non-sweet fruits). Raw, unfiltered honey is more than just a sweet treat. It’s antibacterial, antioxidant-rich, and filled with easy-to-digest energy. Unlike refined sugars, raw honey offers a more balanced source of energy that your body can process more easily.
Potential Benefits of an Animal-Based Diet
Advocates of the animal-based diet claim several potential benefits:
- Nutrient Density: Animal foods are rich in essential nutrients like protein, iron, zinc, vitamin B12, and omega-3 fatty acids.
- Satiety: The high protein and fat content of animal foods can promote feelings of fullness, potentially aiding in weight management.
- Blood Sugar Regulation: An animal-based diet’s minimal carbs can appeal to individuals seeking to limit blood sugar fluctuations.
- Elimination of Processed Foods: By focusing on whole animal foods, the diet naturally eliminates processed foods, which are often high in sugar, unhealthy fats, and artificial ingredients.
Potential Risks and Considerations
Despite the potential benefits, it's crucial to consider the potential risks and drawbacks of an animal-based diet:
- Nutrient Deficiencies: Strict versions of the diet, like the carnivore diet, can lack essential nutrients found in plant foods, such as vitamin C, vitamin E, magnesium, and potassium.
- Lack of Fiber: The absence of fiber can lead to digestive issues like constipation and may negatively impact gut health.
- High Saturated Fat and Cholesterol: Many animal-based foods, particularly red meat and butter, contain high levels of saturated fat and cholesterol. While the link between saturated fat and heart disease is debated, moderation is still recommended.
- Sodium Intake: Processed meats can be high in sodium, potentially increasing the risk of high blood pressure and kidney disease.
- Sustainability: The environmental impact of animal agriculture is a growing concern. Choosing sustainably raised animal products can help mitigate this impact.
Is an Animal-Based Diet Healthy?
The question of whether an animal-based diet is healthy is complex and depends on various factors, including individual health status, dietary choices, and lifestyle.
A study published in the British Journal of Nutrition found that the quality of plant-based foods was inversely associated with all-cause mortality, while no independent association was found for the quality of animal foods and mortality. This suggests that prioritizing high-quality plant foods may be more crucial for overall health.
Read also: A Guide to Animal Dietary Categories
However, other studies have shown that high-protein and low-carb diets, like the animal-based diet, can promote weight loss and improve metabolic markers.
Ultimately, the healthiness of an animal-based diet depends on the specific foods consumed, the overall balance of nutrients, and individual health needs.
How to Follow an Animal-Based Diet Healthily
If you choose to follow an animal-based diet, here are some tips to do so healthily:
- Prioritize Quality: Always choose high-quality animal products like grass-fed beef, pasture-raised poultry, and wild-caught fish.
- Embrace Variety: Incorporate a range of meats, seafood, and organ meats into your diet to cover all essential nutrients.
- Consider Fruits and Low-Toxicity Plants: Include small amounts of fruits and low-toxicity plants for added nutrients and variety.
- Monitor Saturated Fat Intake: Choose lean cuts of meat and limit the consumption of butter and other high-fat animal products.
- Stay Hydrated: Drinking plenty of water is crucial, especially when consuming a protein-rich diet.
- Listen to Your Body: Pay attention to how your body responds to different foods and adjust your diet accordingly.
- Consider Supplementation: If you're concerned about nutrient deficiencies, consider supplementing with vitamins and minerals, particularly vitamin C, vitamin E, and electrolytes.
- Consult with a Healthcare Professional: Before making significant dietary changes, consult with a doctor or registered dietitian to ensure the diet is appropriate for your individual needs and health status.
Sample Meal Ideas
Here are some simple, beginner-friendly meal ideas to inspire you:
- Cheesy Scrambled Eggs: Whisk eggs with heavy cream, cook in butter, and sprinkle with your favorite grated cheese.
- Grilled Chicken Salad (Animal-Based Version): This salad uses shredded chicken, boiled egg slices, and crispy bacon drizzled with a ghee-and-spice dressing.
- Seared Ribeye with Garlic Butter: Season a steak with salt and pepper, sear it in tallow or butter, and top it with garlic butter for extra flavor.
- Keto Taco Pie: A delicious option made with a flavorful combination of ground meat, taco seasoning, eggs, and cheese.
- Carnivore Pizza: This zero carb pizza recipe has a delightfully crispy bacon crust with lightly seasoned sunny-side-up eggs on top.