The carnivore diet, an extremely restrictive dietary approach consisting entirely of animal products, has gained popularity for its purported benefits in weight loss, mood regulation, and blood sugar control. While proponents claim it can address various health issues, it's crucial to examine the diet's potential benefits and downsides, especially when combined with bone broth, a nutrient-rich staple in many cultures.
What is the Carnivore Diet?
The carnivore diet is a restrictive diet that only includes meat, fish, and other animal foods like eggs and certain dairy products. It excludes all other foods, including fruits, vegetables, legumes, grains, nuts, and seeds. Its proponents also recommend eliminating or limiting dairy intake to foods that are low in lactose - a sugar found in milk and dairy products - such as butter and hard cheeses. This diet stems from the controversial belief that human ancestral populations ate mostly meat and fish and that high-carb diets are to blame for today’s high rates of chronic disease.
Foods Included and Excluded
The carnivore diet includes only animal products and excludes all other foods. Specifically, someone on the carnivore diet can eat:
- Meat: Beef, chicken, turkey, lamb, pork, etc.
- Organ Meats: Liver, kidney, sweetbread, tripe, heart, brain
- Fish: Salmon, mackerel, sardines, crab, lobster, tilapia, herring, etc.
- Other Animal Products: Eggs, lard, bone marrow, bone broth, etc.
- Low-Lactose Dairy (in small amounts): Heavy cream, hard cheese, butter, etc.
- Water
According to some proponents of the diet, salt, pepper, and seasonings with no carbs are allowed. In addition, some people choose to eat yogurt, milk, and soft cheese, but these foods are typically not included due to their carb contents.
All foods that do not come from animals are excluded from the carnivore diet. Restricted foods include:
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- Vegetables: Broccoli, cauliflower, potatoes, green beans, peppers, etc.
- Fruits: Apples, berries, bananas, kiwi, oranges, etc.
- High-Lactose Dairy: Milk, yogurt, soft cheese, etc.
- Legumes: Beans, lentils, etc.
- Nuts and Seeds: Almonds, pumpkin seeds, sunflower seeds, pistachios, etc.
- Grains: Rice, wheat, bread, quinoa, pasta, etc.
- Alcohol: Beer, wine, liquor, etc.
- Sugars: Table sugar, maple syrup, brown sugar, etc.
- Beverages Other Than Water: Soda, coffee, tea, fruit juice, etc.
While some people incorporate some of these foods, a strict carnivore diet does not permit them.
Potential Benefits of the Carnivore Diet
Weight Loss
Certain aspects of the carnivore diet may lead to weight loss. Specifically, some studies have shown that high-protein and low-carb diets can promote weight loss. This is mostly because protein, as well as fat, can help you feel more full after meals, which may lead to reduced calorie intake and subsequent weight loss. Protein can also increase your metabolic rate, helping you burn more calories. Therefore, following the carnivore diet would likely cause you to feel fuller and eat fewer calories overall - at least in the short term.
Blood Sugar Regulation
Since the carnivore diet excludes carbs, it eliminates cookies, cakes, candy, sodas, pastries, and similar high-carb foods. These foods are low in beneficial nutrients and often high in calories. Thus, they should be limited in a healthy, balanced diet. High-sugar foods can also be problematic for people with diabetes, as they can spike blood sugar levels. In fact, limiting refined carbs and sugary foods is often recommended to control diabetes.
Potential Downsides of the Carnivore Diet
Due to its highly restrictive nature and complete elimination of the majority of food groups, there are many downsides to the carnivore diet.
High in Fat, Cholesterol, and Sodium
Given that the carnivore diet consists solely of animal foods, it can be high in saturated fat and cholesterol. Saturated fat may raise your LDL (bad) cholesterol, which may increase your risk of heart disease. However, recent studies have shown that the link between saturated fat intake and heart disease risk may not be as strong as previously believed. Still, consuming high amounts of saturated fat on the carnivore diet may be of concern. No research has analyzed the health effects of eating animal foods exclusively. Therefore, the effects of consuming such high levels of fat and cholesterol are unknown.
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Moreover, some processed meats, especially bacon and breakfast meats, also contain high amounts of sodium. Eating a lot of these foods on the carnivore diet can lead to excessive sodium intake, which has been linked to an increased risk of high blood pressure, kidney disease, and other negative health outcomes. Red and processed meat intake has also been linked to higher rates of certain types of cancer, including colon and rectal cancer.
May Lack Certain Micronutrients and Beneficial Plant Compounds
The carnivore diet eliminates highly nutritious foods like fruits, vegetables, legumes, and whole grains, all of which contain beneficial vitamins and minerals. While meat is nutritious and provides many micronutrients, it should not be the only part of your diet. Following a restrictive diet like the carnivore diet may lead to deficiencies in some nutrients and the overconsumption of others.
What’s more, diets that are rich in plant-based foods have been associated with a lower risk of certain long-term conditions like heart disease, certain cancers, Alzheimer’s, and type 2 diabetes. This is not only due to the high vitamin, fiber, and mineral contents of plant foods but also their beneficial plant compounds and antioxidants. The carnivore diet does not contain these compounds and has not been associated with any long-term health benefits.
Does Not Provide Fiber
Fiber, a non-digestible carb that promotes gut health and healthy bowel movements, is only found in plant foods. Thus, the carnivore diet contains no fiber, which may lead to constipation as a side effect. Additionally, fiber is incredibly important for the proper balance of bacteria in your gut. In fact, suboptimal gut health can lead to a number of issues and may even be linked to colon cancer. In fact, one review found that a high-protein, low-carb diet may increase your risk for gut inflammation. When your body digests large amounts of protein, it creates potentially harmful byproducts in your gut. These byproducts may have a negative effect on the health of your bowels. Overall, following the carnivore diet may harm your gut health.
May Not Be Suited for Some Populations
The carnivore diet may be especially problematic for certain populations. For example, those who need to limit their protein intake, including people with chronic kidney disease, should not follow the diet. Also, those who are more sensitive to the cholesterol in foods, or cholesterol hyper-responders, should be cautious about consuming so many high-cholesterol foods. Furthermore, certain populations with special nutrient needs would likely not meet them on the carnivore diet. This includes children and people who are pregnant or lactating. Lastly, those who have anxiety about food or a history of disordered eating should not try this diet.
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Bone Broth: A Carnivore-Friendly Staple
Bone broth has been a staple in many cultures for centuries, celebrated for its rich flavors and numerous health benefits. With the rise of the carnivore diet, bone broth has gained even more popularity. This simple yet nourishing broth, made primarily from animal bones, can be a game-changer in your kitchen and meals.
What is Bone Broth?
Bone broth is a slow-simmered liquid made by cooking animal bones, joints, and connective tissues in water for hours (sometimes days!). The end result is a savory, golden broth full of flavor and deeply nourishing properties. It’s not to be confused with regular stock. Bone broth fills a critical gap in many carnivore diets by delivering nutrients you won’t get from steak alone.
Why is Bone Broth Carnivore-Friendly?
Bone broth is an animal-based, nutrient-rich liquid made entirely from bones, connective tissue, and water, so it fits seamlessly into carnivore principles.
Nutritional Benefits of Bone Broth
Bone broth is a rich source of essential nutrients that are beneficial for overall health. It is packed with vitamins and minerals, including calcium, magnesium, potassium, and phosphorus. Additionally, it contains amino acids such as glycine and proline, which play crucial roles in supporting gut health, joint health, and overall well-being.
Bone broth nutrition is packed with:
- More than 19 easy-to-absorb essential amino acids and non-essential amino acids (building blocks of proteins)
- Collagen/gelatin, which helps build connective tissue.
- Nutrients that support digestive functions, immunity, and brain health
Bone broth benefits literally every part of your body, from your gut to your brain to your muscles and ligaments.
Types of Bones for Bone Broth
- Beef Bones: They are rich in collagen, which turns into gelatin when cooked, contributing to the broth’s rich texture.
- Chicken Bones: Including the carcass of a roasted chicken, wings, or necks, make a lighter, yet flavorful broth.
- Pork Bones: Less commonly used but can create a delicious broth.
- Mix of Bones: For a more complex flavor profile, consider using a mix of different animal bones.
Health Benefits of Bone Broth
- Supports Joint Health: Bone broth is a source of gelatin, which may break down into collagen in the body. This is especially important in the joints. Cartilage in the joints tends to wear down or shrink through continual use. This can add more stress to the joints, which may become damaged as a result of the added pressure. Consuming bone broth may be a good way to add gelatin to the diet, which may help protect these joints. The compounds present in bone broth help maintain the joints, and they may also help people who already have osteoarthritis.
- Supports Gut Health: Some amino acids present within bone broth may also be helpful for digestion. An amino acid called glutamine seems very promising. This may help with conditions such as leaky gut, which irritates the mucosal lining in the intestines and interferes with the body’s ability to digest food. Drinking bone broth daily may be a simple way to get anti-inflammatory amino acids into the body.
- Promotes Better Sleep: The amino acids in bone broth may also promote better sleep in some people.
- Antioxidant Properties: Studies have shown that Glycine restores levels of the antioxidant glutathione. Known as the “master antioxidant”, glutathione provides protection to almost every cell in your body. This protects you from disease.
- Detoxification: Bone broth is considered a powerful detoxifying agent as it helps the digestive system flush out waste and supports the liver’s ability to remove toxins.
How to Incorporate Bone Broth into the Carnivore Diet
- Sip bone broth on its own as a light snack or alongside a meal.
- Use bone broth as a cooking liquid to infuse your meals with flavor and nutrients. Braise meats, deglaze pans, or make carnivore-friendly stews rich with collagen and minerals.
- If you’re fasting on carnivore diet, there are few better ways to break a fast gently than with bone broth.
- Sip it in the evening to calm your body and promote better sleep thanks to its glycine content.
Homemade Beef Bone Broth Recipe
Ingredients:
- 1/2 pound veal bones
- 1/2 cup raw apple cider vinegar (optional)
- SEA SALT Or Himalayan salt to taste
- Optional ORGANIC onions, carrots, or garlic
Instructions:
- (optional) Preheat oven to 232°C (450°F). Arrange the bones in a single row on a large baking tray and roast for 20 minutes. It adds flavour!
- Put the bones in a large saucepan and fill with water to cover all the bones.
- (optional): Add vinegar.
- Cook on low heat for 18 hours-72 hours. The longer the better. Make sure the bones are covered with water. Enjoy!
Micronutrient Adequacy of the Carnivore Diet and Bone Broth
A study assessed the micronutrient adequacy of four versions of the carnivore diet against national nutrient reference values (NRVs). The carnivore diet met several NRV thresholds for nutrients such as riboflavin, niacin, phosphorus, zinc, Vitamin B6, Vitamin B12, selenium, and Vitamin A, and exceeded the sodium threshold. However, it fell short in thiamin, magnesium, calcium, and Vitamin C, and in iron, folate, iodine and potassium in some cases. Fibre intake was significantly below recommended levels.
Bone broth can help supplement some of these missing nutrients, particularly minerals and amino acids. However, it is not a complete solution and careful planning is needed to ensure adequate nutrient intake on a carnivore diet.
Risks and Considerations
Potential for Nutrient Deficiencies
As highlighted by the nutrient analysis, the carnivore diet can be deficient in several key nutrients. While bone broth can provide some of these, it's essential to be aware of the potential for deficiencies and consider supplementation or careful food selection to address them.
Gut Health
The lack of fiber in the carnivore diet can negatively impact gut health. While bone broth contains gelatin, which can support gut lining integrity, it doesn't replace the need for fiber.
Long-Term Sustainability
The carnivore diet is extremely restrictive and may be difficult to maintain long term. This can lead to yo-yo dieting and potential negative psychological effects.
Sodium Content
Bone broth can be high in sodium, which may be a concern for individuals with high blood pressure or kidney issues.