Unlock the Power of Garlic on the Carnivore Diet: Ultimate Guide to Flavor and Health Benefits

Can you eat garlic on a Carnivore diet? Is garlic powder allowed? These are examples of the questions many Carnivore beginners ask, wondering if they can continue to use their favorite foods. The carnivore diet is a very restrictive way of eating. It doesn’t align with the Dietary Guidelines for Americans, which recommends eating fruits, vegetables, and whole grains along with lean protein from animal sources. Cutting out entire food groups could leave you short on the nutrients you need to stay healthy. Let’s focus on garlic as a healthy and tasty culinary ingredient and find out if we can add some to our Carnivore meals.

What Is the Carnivore Diet?

The Carnivore diet is an animal-based one, prioritizing meat, poultry, seafood, and eggs, excluding all plant-based products. On the carnivore diet, you cut carbohydrates and eat nothing but meat and other animal products, like beef, chicken, pork, fish, and eggs. The idea is that by cutting all carbs, your body will burn fat for energy and you’ll lose weight. Other claims of this diet are that it can fight inflammation, lower blood sugar in people with diabetes, and improve mental health. The carnivore diet is similar to the ketogenic (keto) and Atkins diets. The difference is that the keto and Atkins diets only limit carbs. The carnivore diet cuts out all carbohydrates and other food groups, including fruits, vegetables, grains, nuts and seeds, and legumes. Eating a carb-free diet isn’t a new idea. Scottish military surgeon John Rollo, MD, first used a meat-only diet to treat patients with diabetes in the late 1700s. Cutting carbs helped lower his patients’ blood sugar levels. Former orthopedic surgeon Shawn Baker, MD, popularized this way of eating with the release of his 2019 book The Carnivore Diet. (Baker lost his medical license in 2017 for incompetence. It was reinstated in 2019 with the restriction that he had to be supervised.) An endorsement from comedian and podcast host Joe Rogan gave the diet even more exposure. In 2019, Rogan ate nothing but meat for 30 days and claimed that he “lost 12 pounds and gained a lot of energy.”

But is there a way to make an exception for a yummy, healthy ingredient like garlic? Simply put, it depends on the type of Carnivore you’re following. A strict Carnivore diet says no to all plant-based foods, i.e., fruits, vegetables, legumes, grains, nuts, and seeds, including garlic. However, its less strict versions “may” allow minimal amounts of garlic powder.

Garlic and the Carnivore Diet: Is It Allowed?

I know you may say that garlic comes with numerous health benefits, but as mentioned above, the strict Carnivore diet doesn’t allow garlic or similar plant-based foods.

Why Is Garlic Restricted?

Because the true Carnivore diet aims to boost fat loss and bring various health benefits by minimizing carbs and focusing on protein and fat. Minimizing the consumption of carbohydrates and increasing the intake of fat and protein will lead to ketosis, i.e., your body burns fat instead of carbs, which boosts fat melt and weight loss. So, if you include carbohydrates in the diet, you may disrupt this process and hinder the results.

However, some beginners find it challenging to become a true Carnivore dieter from the beginning. So, what should they do? Should they forget about the Carnivore diet? Well, no. Doing it semi-right is better than not doing it at all. You can simply start the Carnivore diet and follow its rules as much as you can. But the point that makes you excel is to know the rules and try to move toward them gradually. If I want to speak less figuratively, I can say that you need to focus on minimizing cheating and eating carbs. It’s okay to include minimal garlic at the beginning, but you must plan to keep the usage minimal and try to eliminate it gradually.

What About Garlic Powder?

Garlic powder is not so different from garlic as both are plant-based products. Anyhow, beginners may add some garlic powder to their meat dishes to change the taste. It’s no secret that including garlic or garlic powder in a Carnivore diet is your choice, but if you want to get the best results as fast as possible, you need to stick to the rules of a strict Carnivore diet.

How to Incorporate Garlic (If You Choose To)

If you choose to include garlic in a Carnivore diet, you must consider these points:

Garlic Powder: Use minimal amounts of garlic powder to add flavor to your meat dishes. You can add a pinch of garlic powder to your meat before cooking.
Infused Oils: You can make garlic-infused animal fats or oils. Put garlic cloves in a jar of animal fat or oil and let them sit for a few days to infuse the flavors. Use this infused fat to cook meat.
Garlic Butter: If dairy is allowed on your version of the diet, you can make garlic butter using animal-based fat, such as butter or ghee. Melt the fat and infuse it with minced garlic. Use this garlic butter to flavor your cooked meat.
Garlic Salt: If you're allowed to consume salt, you can make garlic salt by mixing garlic powder with salt to season meat.
Roasted Garlic: Some Carnivore versions may allow roasted garlic with cooked meat.

The Nutritional Benefits of Garlic

Although garlic is not generally allowed on the Carnivore diet, we know that it contains various health benefits. Garlic is not only a flavorful addition to meals but also a potent health ally. Garlic is a nutrient-dense herb that offers numerous health benefits while being low in carbohydrates.

Health Benefits

Compounds like allicin found in garlic have natural antimicrobial properties, which can add an extra layer of protection against certain pathogens. Additionally, consuming garlic can modulate different biomarkers of various diseases [1]. Also, various studies indicate that garlic has antioxidant, antiviral, anti-microbial, anti-fungal, antihypertensive, anti-anemic, anti-hyperlipidemic, anticarcinogenic, antiaggregant, and immunomodulatory properties [2].

Some studies show garlic may have positive cardiovascular effects, like improving cholesterol levels and supporting heart health. A meta-analysis published in the Journal of Nutrition found that garlic supplementation can reduce total cholesterol by an average of 17 mg/dL and LDL cholesterol by 9 mg/dL, while also increasing HDL cholesterol by 1.5 mg/dL.

Some studies indicate that garlic regulates appetite and reduces cravings, which is good for those aiming to reduce their caloric intake and lose weight.

Nutritional Information

Garlic Nutrition (per 100g):

Calories: 149 kcal
Water: 58.58 g
Protein: 6.36 g
Carbohydrates: 33.06 g
Dietary Fiber: 2.1 g
Sugars: 1 g
Total Fat: 0.5 g
Vitamin C: 31.2 mg (52% DV)
Vitamin B6 (Pyridoxine): 1.235 mg (62% DV)
Niacin (Vitamin B3): 0.7 mg (4% DV)
Folate (Vitamin B9): 3 µg (1% DV)
Calcium: 181 mg (18% DV)
Iron: 1.7 mg (9% DV)
Magnesium: 25 mg (6% DV)
Phosphorus: 153 mg (22% DV)
Potassium: 401 mg (11% DV)
Sodium: 17 mg (1% DV)
Zinc: 1.16 mg (8% DV)

Seasonings on the Carnivore Diet

Do you need help to add flavor to your carnivore diet meal prep? On a carnivore diet, numerous seasonings are permissible. Some Carnivores avoid certain seasonings. Playing with seasonings transforms any carnivore diet meal. Certain health factors play a crucial role in seasoning your carnivore diet. Lastly, spicy seasonings such as cayenne pepper provide capsaicin that boosts metabolism and burns fats but might lead to heartburn or indigestion if overly used. Unleash the authentic taste of your carnivore diet with these top-notch seasonings. Are you craving something fiery? Its robust and fiery flavor adds the perfect punch to your choice of meat. A good sprinkle over beef or pork not only inflates the taste but also emits an irresistible aroma that stimulates your senses. Garlic powder is your secret weapon on the carnivore diet. The beauty of garlic powder lies in its simplicity yet potent impact. Plus, besides adding its unique aromatic note to your carnivore dishes, garlic powder also scores points for health considerations - a bonus! Using onion powder not only enriches the flavor profile of your meals but also contributes valuable nutrients like vitamin C and calcium. And remember -- amid all the fiery fun, cayenne also brings its fair share of health benefits! Unleash the magic of herbs in your carnivore diet! After all, who said that following a carnivore diet should be bland? Its antioxidant properties can contribute significantly to maintaining overall wellness while following a meat-centric diet like the carnivore diet. So, get creative! The aroma alone can transport you to a tranquil herb garden! Surprise, surprise! Carnivores on a strict diet often sidestep certain seasonings.

2. 3. 4. Black pepper is generally accepted as it provides intense flavors without adding carbs to your meal.
6. A study from PubMed highlights how black pepper stimulates hydrochloric acid in the stomach, aiding in better digestion and absorption of nutrients.

The Carnivore Diet: Benefits, Risks, and Considerations

The carnivore diet is a very restrictive way of eating. It doesn’t align with the Dietary Guidelines for Americans, which recommends eating fruits, vegetables, and whole grains along with lean protein from animal sources. Cutting out entire food groups could leave you short on the nutrients you need to stay healthy.

Read also: Aspartame and Ketosis

Potential Benefits

The carnivore diet claims to promote weight loss. Its other supposed benefits are for improving heart health, autoimmune issues, blood sugar control, and mood. Yet Baker only links to “success stories,” not medical research, to confirm these benefits. It’s hard to know if or how this diet might improve health, since there’s been very little research on the subject. One study surveyed more than 2,000 people who said they’d followed a carnivore diet for nine to 20 months. People in the study reported improvements like:

Lower body mass index (BMI)
More energy
Better sleep
More strength and endurance
Improved memory and focus

Most people with diabetes in the study were able to lower the dose of their diabetes medicine or go off it entirely. Overall, they said they were happy with this way of eating. One problem with this study was that the researchers didn’t know exactly what people ate. They also didn’t measure their nutrient levels or check their health. They based their results on survey answers alone. The authors say we need more research to better understand the carnivore diet.

Potential Risks and Side Effects

The carnivore diet doesn’t align with the Dietary Guidelines for Americans, which recommends that adults get 45% to 65% of their daily calories from carbohydrates. By cutting out entire food groups, this diet could leave you short on important vitamins and minerals. For example, vegetables are sources of fiber, potassium, vitamins A and C, and folate. Not getting enough fiber from your diet could cause constipation. Interestingly, people who have tried this diet reported the opposite side effect: diarrhea. A high-fat, high-protein diet may cause loose poop because it changes the balance of good and bad bacteria in the gut. People who eat this way also complain of headaches, nausea, and a lack of energy. Animal-based diets are high in saturated fat, which can raise low-density lipoprotein (LDL) cholesterol. That’s the unhealthy kind of cholesterol that increases your risk of heart disease and stroke. And processed meats, which the diet allows, are high in salt, which can raise blood pressure. While this diet can probably help you lose weight, it also can lead to nutrient deficiencies and is not sustainable, says Kathleen Zelman, MPH, a registered dietitian nutritionist. “You just can’t stay on it very long.”

Sustainability and Long-Term Adherence

The carnivore diet is too restrictive - and too boring - to follow long-term. Eventually food cravings are going to kick in. “You’re going to want a sandwich. You’re going to want a piece of whole-grain bread. And you’re going to want to have some cereal, some fruit, or a salad,” she says.

Does the Carnivore Diet Work?

That’s hard to say because research on the carnivore diet is lacking. Studies of low-carbohydrate diets like the keto diet show that they do help people lose weight quickly. One reason is that they cut out calorie-filled, sugary junk foods like cookies, cake, and sodas. And the high protein and fat content of the carnivore diet should prevent you from feeling hungry, says Zelman. But the weight loss is likely to be short-lived. This diet is so restrictive that it’s hard to stay on it for long. Any weight that you do lose will probably come right back as soon as you go back to your former way of eating. As for the claims that the carnivore diet fights inflammation and boosts energy, “There’s no evidence whatsoever,” Zelman says. “There are no controlled studies to support these claims.” In fact, the diet probably has the opposite effect on energy levels. Carbohydrates fuel your brain and maintain your blood sugar level. Without them, “it’s hard to feel energetic,” she says.

Is the Carnivore Diet Safe?

This diet probably won’t hurt you if you’re healthy and you go on it for a short period of time. But it’s not recommended. “It’s certainly not a plan that dietitians or health professionals advocate,” says Zelman. “It’s very restrictive. And it concerns me that there’s so little fiber.” The Dietary Guidelines for Americans and American Heart Association both recommend eating plant-based foods. “That’s because of the nutritional goodness, the phytochemicals, fiber, antioxidants, vitamins, minerals, and micronutrients found in plants. You don’t get all of those in animal products,” says Zelman. If you want to cut carbohydrates to lose weight, the keto and Paleo diets are slightly better options. They still allow you to eat small amounts of carbs.

Who Should Avoid the Carnivore Diet?

This diet isn’t safe during pregnancy or while breastfeeding because it will leave you short on the nutrients that both you and your growing baby need. If you have kidney disease, the high protein content may be too much for your kidneys to process, Zelman says. Also avoid this diet if you have diabetes, heart disease, or high blood pressure because of the high saturated fat and sodium content. Fad diets are never a good idea for people who have had eating disorders. Such a restrictive diet could trigger unhealthy eating patterns, Zelman says.

Sample Carnivore Diet Menu and Snack Ideas

A typical carnivore diet menu might look like this:

Breakfast: Eggs and bacon
Lunch: Burger patties
Dinner: Salmon

Here are a few recipes based on the carnivore diet:

Scrambled eggs with turkey. Cut 1/2 pound turkey breast into small pieces. Cook in a skillet until browned. Whisk three large eggs in a bowl with salt and pepper to taste. Move the turkey to one side of the skillet and pour the eggs onto the other side. Scramble the eggs and mix them with the turkey until the mixture is cooked through.
Salmon patties. Cook three slices of turkey bacon and crumble. Mix bacon, two cans of salmon, 1 teaspoon of salt, and two whisked eggs in a bowl. Add 1/2 teaspoon of dill. Form into burger-sized patties. Cook in butter until browned.
Carnivore chicken casserole. Put 1 pound of cubed rotisserie chicken into a food processor and process until chopped very fine. Add 8 ounces of cream cheese, 1 cup of sour cream, and 1 cup of shredded cheddar cheese. Process until fully combined. Add 1 tablespoon of taco or Cajun seasoning and mix again. Put the mixture into a baking dish and bake at 350 F for about 45 minutes

Carnivore diet snacks:

If you get hungry and want a snack, here are some ideas:

Cheese sticks
Hard-boiled eggs
Salmon jerky
Sardines
Skinless chicken wings

Conclusion

While garlic and garlic powder are not allowed on a strict Carnivore diet, they may contain various healthy components. Avoiding garlic on a Carnivore diet is not because it’s unhealthy but because it may hinder the Carnivore results. The Carnivore diet focuses on minimizing carbohydrates and increasing the consumption of protein and fat to achieve ketosis and streamline fat melting and weight loss. If you wish to achieve the best Carnivore results and lose weight quickly, you need to stay loyal to the diet, stick to its rules, and avoid carbohydrates. Like many other fad diets, the carnivore diet is nothing more than a quick fix. The diet is restrictive and unsustainable, and there's little evidence to support the benefits it claims to promote. What’s more, it can lead to nutritional deficiencies. If you’re healthy, it’s probably OK to try this diet, as long as you don’t stay on it for more than a week to 10 days. Lower the saturated fat by choosing leaner cuts of protein like skinless chicken instead of fattier steaks, lamb, and ground beef. Include seafood for the omega-3 fatty acids. And take vitamin, mineral, and fiber supplements to fill in the nutritional gaps created from the food groups you aren't eating on the diet. Be wary of any fad diet that’s promoted by non-health experts.

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