The carnivore diet, a highly restrictive dietary approach, centers around the consumption of animal products exclusively. This article delves into the specifics of the carnivore diet, its potential benefits and drawbacks, and, crucially, whether milk fits into this dietary framework.
Understanding the Carnivore Diet
The carnivore diet eliminates all foods except meat and animal products. 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.
Origins and Principles
The carnivore 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. Other popular low-carb diets, like the keto and paleo diets, limit but don’t exclude carb intake. However, the carnivore diet aims for zero carbs.
Key Figures
Shawn Baker, an American orthopedic doctor, is the most well-known proponent of the carnivore diet. He cites testimonials from those who follow the carnivore diet as proof that it can treat depression, anxiety, arthritis, obesity, diabetes, and more. However, no controlled studies have analyzed the effects of the carnivore diet.
Foods Allowed
Following the diet involves eliminating all plant foods from your diet and exclusively eating meat, fish, eggs, and small amounts of low-lactose dairy products. Foods to eat include beef, chicken, pork, lamb, turkey, organ meats, salmon, sardines, white fish, and small amounts of heavy cream and hard cheese. Butter, lard, and bone marrow are also allowed. Proponents of the diet emphasize eating fatty cuts of meat to reach your daily energy needs, and organ meats such as liver, to ensure intake of vitamins low in other cuts of meat such as vitamin C. The carnivore diet encourages drinking water and bone broth but discourages drinking tea, coffee, and other drinks made from plants. Carnivore diet plans may offer little guidance regarding calorie intake, serving sizes, or how many meals or snacks to eat per day. Most proponents of the diet suggest eating as often as you desire.
Read also: Comprehensive Guide to Sugar on Keto
Specifically, someone on the carnivore diet can eat:
- Meat: beef, chicken, turkey, lamb, pork, etc.
- Organ meats: Liver, kidney, sweatbread, 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.
Foods Restricted
All foods that do not come from animals are excluded from the carnivore diet.
Restricted foods include:
- 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.
Read also: Troubleshooting Carnivore Diet Diarrhea
Potential Benefits of the Carnivore Diet
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.
For instance, 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. Due to the removal of highly processed carbohydrates in the carnivore diet, you might see some early benefits such as improved blood pressure, reduced belly fat, and improved cardiovascular health. Whether these benefits are lasting, however, is less clear.
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. 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.
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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.
Milk on the Carnivore Diet: Is It Allowed?
Many beginners ask this question because milk is known to be a nutritious animal-based product. The answer to this question depends on the version or level of the Carnivore you are following. Well, the short answer is that it depends on the version of the Carnivore Diet you are following, your current health status, and underlying health conditions.
Milk as an Animal Product
Milk is technically an animal-based product, so it fits the definition of the Carnivore Diet. However, it contains lactose, a kind of natural sugar, that can affect ketosis and blood sugar levels. Also, a 240 ml cup of whole cow’s milk has about 12 grams of carbohydrates, which has the same sugar content as half a can of Coca-Cola. So, it is not suitable for those following a zero-carb Carnivore. It is not just the cow’s milk; any animal-based product you think of contains carbohydrates. Those who are on a standard or strict Carnivore Diet usually use cream or butter instead of milk to avoid carbohydrates. Those who are on a Relaxed Carnivore or Low-Carb Diet can occasionally drink milk because low levels of carbohydrates are allowed. Whatever version you are following, you should consider your tolerance and goals (weight loss vs. muscle gain). You can also consult Carniovre Doctors or use this free Carnivore Diet Macro Calculator to find the right balance of macronutrients (fat, protein, and carbohydrates) based on your metabolic flexibility, weight, height, and gender.
Who Should Avoid Milk?
Milk may not be the best choice for everyone on a Carnivore Diet, and it is best to be avoided if you are experiencing or considering the following situations:
- Weight loss stalls due to excess calories from sugar and fat
- Digestive issues from lactose or casein
- Inflammation in people with dairy sensitivity
- Cholesterol increases in sensitive individuals
You can eliminate milk for 30 days, then start consuming it and watch for changes in digestion, energy, and weight.
Nutritional Profile of Milk
However, despite containing carbohydrates, which are not suitable for those on a zero-carb Carnivore, milk is a rich source of various nutrients. Milk is highly nutritious, containing vitamins A, D, K2, calcium, phosphorus, and high-quality protein. Because of containing these nutrients, milk can provide different health benefits.
Benefits of Milk
- Milk provides complete protein with all essential amino acids
- Milk from grass-fed sources is rich in fat-soluble vitamins
- Milk is a source of calcium and phosphorus, which help bone health
Disadvantages of Milk
Despite these benefits, milk can include some drawbacks, especially for sensitive individuals.
- Lactose, the natural sugar in milk, can spike blood sugar and insulin
- It can cause bloating, gas, or diarrhea in lactose-intolerant individuals
- Casein protein in milk can trigger inflammation in sensitive people
However, if you are not sensitive to lactose, or generally dairy, or if your Carnivore version allows minimal dairy products, and you like to include milk, you should choose milk types that are more compatible with your low-carb lifestyle.
Types of Milk on the Carnivore Diet
If you still have the question, “Can you drink milk on Carnivore Diet?” you should know that some types of milk may be better on a low-carb diet. Different types of milk vary in their fat, carbohydrate, and protein content.
Raw vs. Pasteurized Milk
Those who prefer raw milk claim that it is richer in enzymes, probiotics, and fat-soluble vitamins. Pasteurization, while it reduces bacteria, can slightly reduce certain nutrients. However, the CDC and FDA warn against raw milk due to the risk of pathogens like E. coli, Salmonella, and Listeria.
Raw Milk Pros
- Higher bioactive enzymes
- Potential probiotic content
- Natural cream layer
Raw Milk Cons
- Pathogen risk, especially for individuals with immunity issues
- Shorter shelf life
- Legal restrictions in some regions
So, while raw milk can be more nutritious, it is also more dangerous. If you ever buy raw milk, it is necessary to boil it at home before use.
Lactose-Free Milk
Lactose-free milk is still high in carbohydrates, just without lactose. It's important to note that everyone responds differently to diet plans. Claims of the carnivore diet are not backed by WebMD. Talk to your doctor before starting any new diet, especially one that cuts out entire food groups. It could leave you low in certain nutrients.
Points to Consider About Having Milk on a Carnivore Diet
You can have milk on Carnivore Diet and can fit it into your diet better when:
- You consume it post-workout for muscle recovery.
- It is limited to ½ cup of coffee or recipes instead of full glasses.
- It is used in refeeding periods if cycling Carnivore with Keto.
Tips:
- Start with small amounts and check how your digestive system reacts.
- Track your blood sugar/ketone levels if you try to stay in ketosis.
- Avoid milk before bed if you notice congestion or bloating.
So, all in all, it is better to avoid or minimize milk on the Carnivore Diet because of its high carbohydrate level and the possibility of digestive issues.
Community and Expert Opinions
The Carnivore Community provides mixed responses to the question, Can you drink milk on Carnivore Diet?”. Many avoid it, and some individuals consume it occasionally. Nutritionists suggest limiting milk if your goal is weight loss or inducing and maintaining ketosis. Doctors also advise avoiding raw milk if you are dealing with pre-existing or underlying immunity problems. You can also consult Carnivore Doctors and receive personal advice based on your health status and needs. So, if you need to stay in ketosis, it is better to avoid milk and consume cream, butter, tallow, or ghee instead. If not, you can occasionally consume milk. But remember that it contains carbohydrates, so it is wise to limit your consumption.
Alternatives to Milk on the Carnivore Diet
If you choose not to drink milk on the Carnivore diet, what else can you drink?
- Water
- Bone Broth
- Butter Coffee or Fatty Latte
- Black Tea or Coffee - no additives
You can also use these instead of milk in different Carnivore diet recipes:
- (Raw) Whole-Cream
- Butter
- Creamy Cheeses
Conclusion
The answer to the question, “Can you drink milk on Carnivore Diet?” is that it can be part of a Carnivore Diet meal plan if you tolerate it and if it aligns with your goals. For a zero-carb Carnivore, heavy cream or butter is better. For Relaxed Carnivore, occasional milk can be fine. The key is to track how milk affects your digestion, weight, and performance.
Overall, the carnivore diet is unnecessarily restrictive. It’s said to aid weight loss and several health issues, but no reliable research backs these claims. What’s more, it’s high in fat, contains no fiber or beneficial plant compounds, and is difficult to maintain long term. No controlled studies support claims that the carnivore diet can help eliminate health issues. It lacks beneficial nutrients, including fiber and plant compounds like antioxidants. It may be unsafe for some people.
FAQs
Is Lactose-free Milk Allowed on a Carnivore Diet?
It is still high in carbohydrates, just without lactose.
Can You Eat Cheese on Carnivore Diet?
Yes. This diet does allow cheese, as well as other dairy foods like milk and yogurt. You’re supposed to limit these foods, though, because of their effects on inflammation.
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