Discover the Surprising Truth About Carnivore Diet and Antioxidants – What You Need to Know!

The carnivore diet, a restrictive eating plan that involves consuming only meat and other animal products, has gained traction in recent years. Proponents claim it offers numerous benefits, including weight loss, reduced inflammation, and improved mental clarity. However, health professionals express concerns about its long-term sustainability and potential health risks. This article delves into the carnivore diet, examining its principles, potential benefits and drawbacks, and its relationship to antioxidants.

What is the Carnivore Diet?

The carnivore diet is an extreme form of low-carb eating that eliminates all plant-based foods, focusing solely on meat, fish, eggs, and animal-derived products like butter and cheese. It is essentially a more restrictive version of the ketogenic diet, which emphasizes fat and protein while minimizing carbohydrates.

The diet's roots can be traced to ancestral eating patterns, with proponents arguing that early humans thrived primarily on animal-based diets. Scottish military surgeon John Rollo, MD, first used a meat-only diet to treat patients with diabetes in the late 1700s, noting that 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. An endorsement from comedian and podcast host Joe Rogan gave the diet even more exposure.

Foods Allowed and Foods to Avoid

The carnivore diet includes only animal products, such as:

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.

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.

Potential Benefits of the Carnivore Diet

Some people report positive outcomes from following the carnivore diet, including:

Weight loss: By eliminating carbohydrates, the body enters a state of ketosis, which burns fat for fuel. Protein and 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.
Reduced inflammation: Some people with autoimmune diseases claim symptom relief after cutting out plant-based foods that may cause gut irritation. The diet eliminates processed carbohydrates, sugar, and plant-based irritants, which some people may experience a reduction in inflammatory responses.
Improved mental clarity: Stable blood sugar levels from a high-protein, high-fat diet may help some people avoid energy crashes.
Simplified eating habits: With no need to count calories or worry about food variety, some find the diet easier to follow.
Improved blood sugar control: 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.

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.

The Risks and Drawbacks of the Carnivore Diet

While the diet may offer short-term benefits, nutrition specialists and other medical professionals express concerns about potential health risks, including:

Heart health concerns: Diets high in saturated fat and cholesterol from red meat have been linked to increased heart disease risk. While some argue that low-carb diets may improve certain heart disease markers, long-term data is lacking. The diet is high in saturated fat and cholesterol, which may raise LDL (bad) cholesterol levels. The survey of 2,029 carnivore diet followers found that their median LDL levels were 172 mg/dL, a significant increase that could contribute to cardiovascular disease risk.
Nutrient deficiencies: A meat-only diet lacks essential vitamins and minerals found in plant-based foods, such as fiber, vitamin C, folate and antioxidants, which are crucial for gut and immune health. Following a restrictive diet like the carnivore diet may lead to deficiencies in some nutrients and the overconsumption of others.
Digestive issues: The lack of fiber can lead to constipation and disruptions in gut microbiome diversity, essential for digestion and overall well-being. A high-fat, high-protein diet may cause loose poop because it changes the balance of good and bad bacteria in the gut.
Long-term sustainability: Cutting out entire food groups can make it difficult to maintain balanced eating habits over time, potentially leading to disordered eating patterns. The diet is too restrictive - and too boring - to follow long-term. Eventually food cravings are going to kick in.
Kidney strain: High-protein diets can strain kidney function, especially in individuals with preexisting kidney disease.
Hormone imbalance: Since the diet eliminates carbohydrates completely, it can lower thyroid hormone levels, which play a key role in metabolism and energy production. Research shows that low-carb diets may reduce T3, the active thyroid hormone, leading to fatigue, sluggishness, and difficulty maintaining body temperature. Additionally, women following extremely low-carb diets have reported irregular menstrual cycles, likely due to hormonal shifts that impact reproductive health. Another concern is cortisol, the body’s primary stress hormone, which may increase when carbohydrates are too low. Chronically elevated cortisol can lead to sleep disturbances, anxiety, and even muscle loss over time.

The Carnivore Diet and Antioxidants

The Dietary Guidelines for Americans and American Heart Association both recommend eating plant-based foods because of the nutritional goodness, the phytochemicals, fiber, antioxidants, vitamins, minerals, and micronutrients found in plants. These are not all found in animal products.

Antioxidants are compounds that help protect your cells from damage caused by free radicals. Free radicals are unstable molecules that can contribute to aging and various diseases. Fruits and vegetables are particularly rich in antioxidants, including vitamins A and C, carotenoids, and polyphenols.

The carnivore diet, by excluding all plant-based foods, inherently lacks these essential antioxidants. This raises concerns about the potential for increased oxidative stress and a higher risk of chronic diseases in the long term.

The Role of Antioxidants in Health

Neutralizing free radicals: Antioxidants neutralize free radicals, preventing them from damaging cells and tissues.
Reducing inflammation: Antioxidants can help reduce inflammation throughout the body, which is linked to various chronic diseases.
Boosting the immune system: Some antioxidants, like vitamin C, play a crucial role in supporting the immune system.
Protecting against chronic diseases: Antioxidants have been linked to a lower risk of heart disease, cancer, Alzheimer's disease, and other chronic conditions.

Potential Strategies to Mitigate Antioxidant Deficiency on the Carnivore Diet

While the carnivore diet inherently lacks plant-based antioxidants, there are some strategies to potentially mitigate this deficiency:

Prioritize organ meats: Organ meats, such as liver and kidney, are rich in certain nutrients, including some antioxidants. Including these in the diet may help partially compensate for the lack of plant-based sources.
Consider supplementation: Taking antioxidant supplements, such as vitamin C or a multivitamin, may help fill in some of the nutritional gaps. However, it's important to consult with a healthcare professional before starting any new supplements.
Focus on high-quality animal products: Choosing high-quality, grass-fed animal products may provide a slightly better nutrient profile compared to conventionally raised meats.

The Carnivore Diet and Long-Term Wellness

One of the biggest concerns about the carnivore diet is whether it supports long-term health. The absence of plant-based foods raises concerns about deficits in fiber and phytonutrients that support heart health, digestion and disease prevention.

Most nutrition specialists recommend a balanced diet rich in nutrient-dense foods, including vegetables, fruits, whole grains and lean protein. Instead of extreme dietary restrictions, prioritizing high-quality protein sources while incorporating nutrient-rich plant foods for overall wellness is a more sustainable approach for your long-term health.

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. 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.

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