The carnivore diet, a restrictive eating plan centered around animal products, has gained popularity for its potential benefits, including weight loss and blood sugar regulation. This diet primarily consists of meat, fish, eggs, and limited dairy, excluding plant-based foods like fruits, vegetables, grains, and legumes. This restriction raises questions about the use of spices and seasonings, which often contain plant-derived ingredients. While the core of the carnivore diet revolves around nutrient-rich animal foods, many individuals seek to enhance the flavor of their meals. This article explores the nuances of incorporating spices and seasonings into the carnivore diet, providing guidance on which ones are permissible and how to use them effectively.
Understanding the Carnivore Diet
The carnivore diet is an extremely low-carbohydrate, high-fat way of eating that restricts foods to animal products. It gained popularity after a book was written by Dr. Shawn Baker. In the book, Baker described how the diet worked and why it was a beneficial choice for some people. Much of what Baker discusses in the book follows along the concept that early hominids, including Eskimo and other tribal societies primarily ate meat and show limited evidence of chronic disease and other health effects. It emphasizes red meat, poultry, fish, offal, eggs and small amounts of low-lactose dairy such as butter and cheese. Plant‑based foods - fruit, vegetables, grains, legumes, nuts, seeds and plant oils - are excluded. This makes the diet very high in saturated fat and protein and virtually devoid of fiber. The goal of a keto diet is to consume a large amount of fat that is balanced by limiting food intake. When a keto diet is working for you, your body will switch from burning carbohydrates for energy and begin burning fat.
The Spice Conundrum: Plant-Based vs. Animal-Based
The primary challenge in using spices and seasonings on the carnivore diet lies in their plant-based origins. Most store-bought condiments contain ingredients that don’t fit with the strict guidelines of the diet. You will often find plant oils, sugar, preservatives, or artificial flavorings in them. Many store-bought condiments include things that don’t fit with the strict guidelines of the diet. Most plant-based foods are not included in the Carnivore Diet, which is mainly about eating meat. The category also covers herbs, spices and condiments, which can have additives, sugars, seed oils or preservatives. That is where the problem appears. Most store-bought condiments include things that don’t fit with the strict guidelines of the diet.
Antinutrients in Spices
One of the main reasons people find so much success eating a carnivore diet is because they are eliminating inflammatory plant foods. In a diet that is based around meat and animal foods, herbs and spices are generally accepted, as you only consume trace amounts of them. But even those trace amounts, of the wrong spices, can trigger symptoms for some people. The problems that can arise from certain spices are due to antinutrients. Antinutrients are plant compounds that can bind to minerals and also cause other issues within the body such as kidney stones, leaky gut and other autoimmune conditions. When we are thinking about what herbs and spices to include in our diet, we want ones that are low in antinutrients. In general, the least inflammatory spices are those from leaves and the most inflammatory are seeds.
Acceptable Seasonings on the Carnivore Diet
Despite the restrictions, several seasonings and condiments can be incorporated into a carnivore diet. These options typically consist of animal-derived products or minimally processed ingredients.
Read also: Is the Carnivore Diet Right for You?
Salt
Having salt is necessary for the Carnivore Diet. Salt is not only a helpful seasoning to improve flavor while cooking meat, but it also contains minerals, like sodium, essential for maintaining one’s health. Thankfully, the body only needs to consume sodium in small amounts, though this can change depending on how much you sweat. It aids the body’s electrolyte balance and improves the taste.
Animal-Based Fats
Tallow, duck fat, butter and ghee are all allowed fats on the diet. Use animal-based fats like lard and tallow for cooking meat to enhance flavor. They not only help with cooking but also give meat dishes a lot of flavor.
- Ghee: Ghee is butter that has been clarified, so it doesn’t contain milk solids.
Fish Sauce
A version of fish sauce made only from anchovies and salt has a more interesting flavour and umami taste.
Homemade Options
When in doubt, it’s usually best to make your own sauces. There are also homemade options, like ranch dressing, to consider if you desire these condiments to add flavor to your meals.
- Mayonnaise: Common store-bought mayonnaise is made with seed oils such as canola or soybean, plus preservatives. Put the egg yolk into a bowl and whisk it. Drizzle the beef tallow in while whisking at the same time. Add salt to the recipe. It will be kept in the refrigerator for up to 4 days.
- Sour Cream: Mix the sour cream and cream and whisk until you get a smooth texture. Add salt until your food tastes just right for you.
- BBQ Sauce: A lot of sugar, molasses, and tomato paste are part of traditional BBQ sauces. Cook the broth and tallow in the same pan over low heat. Put in salt, vinegar, and liquid smoke. Cook the mixture until it has reduced slightly in thickness.
Seasonings to Use with Caution or Avoid
Certain seasonings and condiments contain ingredients that are not aligned with the carnivore diet's principles.
Read also: Health Benefits of Mediterranean Spices
Plant-Based Condiments
Plant ingredients, sugars, seed oils, and artificial additives in many condiments keep them off the list.
- Ketchup: Though it seems harmless, ketchup is actually made from tomato paste, sugar, and vinegar. Even if you pick sugar-free, you’ll still be getting artificial sweeteners and preservatives.
- Soy Sauce: Soy sauce comes from fermented soybeans, which are full of plant chemicals called phytoestrogens.
- Worcestershire Sauce: Worcestershire sauce is usually made with molasses, vinegar, and a mix of spices.
- Maple Syrup and Honey: Although maple syrup and honey are completely natural, they each contain all carbohydrates and sugar. They raise insulin levels and don’t line up with the reasons behind the Carnivore Diet.
Black Pepper
Black pepper is often enjoyed by some people, as it is plant-based, but it is eaten in smaller amounts. On the carnivore diet, black pepper is also permissible, but it should be consumed in moderation like salt. Black pepper is generally accepted as it provides intense flavors without adding carbs to your meal. A study from PubMed highlights how black pepper stimulates hydrochloric acid in the stomach, aiding in better digestion and absorption of nutrients.
Hot Sauces
Hot sauces are in a grey zone. If allowed, use a little Tabasco Original since it’s made with only vinegar, red pepper, and salt.
Mustard
Some recipes use a mustard that is made with vinegar and mustard seed. But, store-bought mustards usually include sugar or preservatives in their ingredients.
The Spectrum of Carnivore Diet Approaches
Individuals following the carnivore diet often adopt different levels of strictness, which can influence their choices regarding spices and seasonings.
Read also: Spices and Healthy Living
- Strict Carnivore: On the strict Carnivore Diet, you’d eat only meat. Advocates such as Dr Robert Kiltz argue that spices and herbs are plant products and may contain contaminants like heavy metals or salmonella. He recommends avoiding seasonings entirely and letting a buttery, salty cut of meat provide flavor. If you wish to be strict, stick to no herbs or spices as they contain plant-based ingredients, which are not permitted on the carnivore diet. Refrains from herbs, spices, and condiments (though homemade ranch dressing and mayo is acceptable).
- Moderate Carnivore: Many carnivores want variety without breaking the rules. If you want some flexibility while on the carnivore diet, using a minimal amount of herbs and spices to flavor your meals is acceptable. Moderate carnivores often use salt, black pepper, garlic powder, onion powder and cayenne pepper to enhance flavour. Herbs such as rosemary and thyme add freshness and antioxidants.
- Dirty Carnivore: Dirty carnivore: A less strict version that allows about 10% of daily calories from non‑animal foods. It includes small portions of fruit, vegetables and processed foods while keeping 90% of calories from meat, fish, eggs and animal fats. The Primal article explains that this version permits small servings of fruit, vegetables and processed meats but warns that too many plant foods can introduce antinutrients. It advises limiting plant foods to roughly 10% and focusing the remaining 90% of calories on meat, fish, eggs and animal fats. Allowed foods include low‑sugar fruits, leafy greens and fermented vegetables, while starchy vegetables, high‑sugar fruits, grains and legumes should be avoided.
Best and Worst Spices & Herbs
Best Carnivore Diet Spices & Herbs:
- basil
- bay leaf
- parsley
- sage
- vanilla bean
- rosemary
- thyme
- dill
- cilantro
- chives
- tarragon
- oregano
- garlic
- ginger
- mustard
Worst Carnivore Diet Spices & Herbs:
- red chilli flakes
- chilli powder
- curry powder
- cumin seed
- dill seed
- fennel seed
- cardamom
- coriander seed
- nutmeg
- mustard seed
- black pepper
Individual Tolerance and Experimentation
Ultimately what it comes down to is finding out what works for you. With the carnivore diet and seasoning, this can vary depending on the individual. If you’re wanting to go gungho to get the absolute most out of the carnivore diet, refrains from herbs, spices, and condiments (though homemade ranch dressing and mayo is acceptable). Certain health factors play a crucial role in seasoning your carnivore diet.
The Importance of High-Quality Meat
Even though seasonings can make food more enjoyable, the main thing on the Carnivore Diet is eating nutrient-rich animal foods. Seasonings should always be used in addition to, not instead of, good meat. If you’re tired of your usual meals, try to include ribeyes, lamb, liver, bone marrow, or eggs. A serious Carnivore Diet means caring about both your food and your cooking style.
Cooking Techniques for Flavor Enhancement
- You are able to sear your meat first and then slow-cook it all in one go.
Conclusion
Navigating the world of spices and seasonings on the carnivore diet requires careful consideration and awareness of individual tolerance. While strict adherence to the diet excludes all plant-based ingredients, moderate approaches allow for the inclusion of certain animal-derived or minimally processed seasonings. By prioritizing high-quality meat, experimenting with permissible spices, and employing appropriate cooking techniques, individuals can enjoy flavorful and satisfying meals while adhering to the principles of the carnivore diet.