The carnivore diet is a restrictive dietary approach that centers around the consumption of animal products while eliminating all other foods. Proponents of this diet claim it can aid in weight loss, improve mood issues, regulate blood sugar, and address other health concerns. This article delves into the specifics of the carnivore diet, including its permissible foods, potential advantages, and possible drawbacks, with a special focus on the inclusion of tea.
What is the Carnivore Diet?
The carnivore diet is an extremely restrictive diet that 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. Adherents often recommend limiting dairy intake to low-lactose options like butter and hard cheeses.
This dietary approach stems from the controversial belief that human ancestral populations primarily consumed meat and fish, and that modern high-carb diets are responsible for the prevalence of chronic diseases. While other low-carb diets, such as keto and paleo, limit carbohydrate intake, the carnivore diet aims for zero carbs.
Shawn Baker, an American orthopedic doctor, is a prominent advocate of the carnivore diet. He cites testimonials from followers who claim it can treat conditions like depression, anxiety, arthritis, obesity, and diabetes. However, it's crucial to note that no controlled studies have validated these effects. A survey promoted by Baker, which asked followers to report on their eating habits and health, showed positive results. However, nutrition experts have expressed concerns about the accuracy of the submitted health information.
Permitted Foods on the Carnivore Diet
The carnivore diet exclusively includes animal products. Specifically, individuals following this diet can consume:
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- 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
Some proponents allow salt, pepper, and seasonings with no carbs. Some individuals may also include yogurt, milk, and soft cheese, although these are generally excluded due to their carbohydrate content.
Foods to Avoid
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, fruit juice, etc.
While some people may incorporate some of these foods, a strict carnivore diet does not permit them.
The Role of Tea on the Carnivore Diet
The carnivore diet encourages drinking water and bone broth but generally discourages drinking tea, coffee, and other drinks made from plants. However, some individuals following a more relaxed version of the diet may include certain types of tea.
Strict vs. Relaxed Carnivore Diet
The inclusion of tea on the carnivore diet often depends on how strictly one adheres to the diet's principles. Some followers consume only meat, while others incorporate a variety of meats and certain dairy products. This variability extends to beverage choices as well.
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- Strict Carnivore: Adherents typically avoid all plant-based drinks, including tea and coffee.
- Relaxed Carnivore: Some individuals may include certain teas, particularly those without added sugars or artificial ingredients.
Types of Tea Permitted on a Relaxed Carnivore Diet
- Pure Teas: Some individuals find pure teas acceptable, focusing on teas without added flavors or ingredients.
- Black Coffee: Black coffee is acceptable on a carnivore diet.
- Green Tea: Green tea is acceptable on a carnivore diet.
- Sparkling Water with Natural Flavors: Brands like LaCroix or Spindrift offer unsweetened flavored waters.
- Infused Water (Minimal Additives): Some relaxed carnivore dieters use minimal infusions to improve hydration or ease cravings, especially during the early stages.
Teas to Avoid
Even sugar-free drinks should be approached with caution. Many beverages marketed as keto/carnivore-friendly or sugar-free are full of ingredients high in carbohydrate content, added sugars, or components that can disrupt ketosis and dietary goals. So, steer clear of:
- Sweetened Teas: Drinks such as chai tea lattes or other tea drinks with added sugars.
- Fruit-flavored Water: They are sweetened with sugars or artificial sweeteners.
Bulletproof Tea
Bulletproof tea is a creamy, zero-carb beverage made with high-quality butter or ghee. For those on a dairy-free diet, coconut oil and/or coconut milk can be used. This rich, warm drink can provide sustained energy.
Variations:
- Bulletproof Matcha: Combine matcha powder with coconut milk, coconut oil or butter, and vanilla powder.
- Bulletproof English Breakfast: Steep English Breakfast black tea with water, then add butter or coconut oil.
- Salted Coconut Truffle Bulletproof Tea: Brew Salted Coconut Truffle Black Tea with water, then add butter or coconut oil.
Potential Benefits of the Carnivore Diet
Some aspects of the carnivore diet may lead to weight loss. High-protein and high-fat diets can promote satiety, leading to reduced calorie intake. Protein can also increase metabolic rate, helping you burn more calories.
By excluding carbs, the carnivore diet eliminates high-carb foods like cookies, cakes, candy, and sodas, which are low in beneficial nutrients and often high in calories. Limiting refined carbs and sugary foods is often recommended to control diabetes.
Some individuals may experience early benefits such as improved blood pressure, reduced belly fat, and improved cardiovascular health due to the elimination of highly processed carbohydrates.
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Risks and Downsides of the Carnivore Diet
Due to its restrictive nature and elimination of most food groups, the carnivore diet has several downsides.
High in Fat, Cholesterol, and Sodium
The carnivore diet can be high in saturated fat and cholesterol, potentially raising LDL (bad) cholesterol levels and increasing the risk of heart disease. Some processed meats also contain high amounts of sodium, which can lead to increased risk of high blood pressure and kidney disease. Red and processed meat intake has also been linked to higher rates of certain cancers.
Lack of Micronutrients and Beneficial Plant Compounds
The carnivore diet eliminates nutritious foods like fruits, vegetables, legumes, and whole grains, which contain beneficial vitamins and minerals. Diets rich in plant-based foods are associated with a lower risk of heart disease, certain cancers, Alzheimer’s, and type 2 diabetes. The carnivore diet lacks fiber, which is essential for gut health and healthy bowel movements and may lead to constipation.
Gut Health Concerns
A high-protein, low-carb diet may increase the risk of gut inflammation. When the body digests large amounts of protein, it creates potentially harmful byproducts in the gut, which may negatively affect bowel health.
Suitability for Certain Populations
The carnivore diet may be problematic for individuals who need to limit their protein intake, such as those with chronic kidney disease. People sensitive to cholesterol in foods should also be cautious. Furthermore, certain populations with special nutrient needs, such as children and pregnant or lactating people, would likely not meet them on the carnivore diet. Those with anxiety about food or a history of disordered eating should also avoid this diet.
Sample Carnivore Diet Menu
Here’s a 5-day sample menu for the carnivore diet:
Day 1
- Breakfast: Eggs, bacon, sardines
- Lunch: Turkey burger patty, salmon jerky, beef tips
- Dinner: Filet mignon, crab, chicken liver
- Snacks: A small amount of Parmesan cheese, jerky
Day 2
- Breakfast: Shrimp, eggs, a small glass of heavy cream
- Lunch: Strip steak, tuna fish, beef jerky
- Dinner: Lamb chops, scallops, beef liver
- Snacks: A small amount of hard Cheddar cheese, bone broth
Day 3
- Breakfast: Eggs, salmon, turkey sausage
- Lunch: Sweetbreads, pork chops, mackerel
- Dinner: Turkey burger patty, a small amount of Parmesan cheese, bone marrow
- Snacks: Hard-boiled eggs, shrimp
Day 4
- Breakfast: Trout, shredded chicken, bacon
- Lunch: Beef meatballs, small amount Cheddar cheese, salmon jerky
- Dinner: Crab cooked in lard, filet mignon
- Snacks: Sardines, beef jerky
Day 5
- Breakfast: Eggs, chicken and turkey sausage links
- Lunch: Lamb roast, chicken liver, pork chop
- Dinner: Flank steak, scallops cooked in butter, a small glass of heavy cream
- Snacks: Bone broth, turkey jerky
The Importance of Hydration on the Carnivore Diet
Since the carnivore diet restricts fruits, vegetables, and processed carbohydrates, hydration becomes incredibly important. Many people transitioning to the carnivore diet experience symptoms like fatigue, dizziness, and headaches due to electrolyte imbalances and insufficient fluid intake.
Carbohydrate-rich foods help maintain water balance, and their absence can lead to faster flushing of sodium and other minerals. Therefore, staying hydrated and replenishing electrolytes is crucial.
Acceptable Sugar-Free Drinks on a Strict Carnivore Diet
- Water (Still or Sparkling): Plain water is the best drink on any diet, especially the carnivore diet.
- Bone Broth: Homemade bone broth is nutritious and supports joint, skin, and gut health.
- Electrolyte Drinks: Mineral-rich water with added sea salt or animal-based electrolytes helps maintain hydration.
- Fat Broth: A warm cup of beef tallow or butter melted into hot water can provide energy and mental focus.
- Animal-Based Protein Shakes: Protein shakes can be helpful for athletes or those who struggle with appetite.
Why Avoid Sugary Drinks on a Carnivore Diet?
Even without real sugar, non-nutritive sweeteners like aspartame, sucralose, saccharin, and stevia may still stimulate an insulin response in some people. This can interfere with the benefits of the carnivore diet, such as keeping insulin levels low and stable, which helps with fat burning, appetite regulation, and reducing inflammation.
Artificial sweeteners can also trigger sugar cravings by activating the same reward pathways in the brain as sugar. Some sugar-free sweeteners have been shown to change the gut microbiome, potentially leading to glucose intolerance.