Shocking Carnivore Diet Nutrient Deficiencies: Risks You Must Know and How to Avoid Them!

The carnivore diet, an extreme eating pattern composed entirely of meat and animal products, has garnered attention for its potential weight loss and purported health benefits. However, this restrictive diet raises concerns about nutrient deficiencies and long-term health implications. This article explores the potential nutrient deficiencies associated with the carnivore diet, its risks and drawbacks, and considerations for those contemplating this dietary approach.

What is the Carnivore Diet?

The carnivore diet, also known as the zero-carb or all-meat 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. Proponents of the diet emphasize eating fatty cuts of meat to reach daily energy needs, and organ meats such as liver, to ensure intake of vitamins low in other cuts of meat such as vitamin C. 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. The carnivore diet encourages drinking water and bone broth but discourages drinking tea, coffee, and other drinks made from plants. 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.

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. 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.

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.

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.

Nutrient Deficiencies: A Major Concern

One of the primary concerns associated with the carnivore diet is the risk of nutrient deficiencies. While animal products are rich in certain nutrients, they lack others that are typically obtained from plant-based foods. Long-term deficiencies in these nutrients may lead to various health issues, including impaired immune function, increased oxidative stress, and potentially higher risks of certain chronic diseases.

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.

A recent study assessed the nutrient adequacy of the carnivore diet against national Nutrient Reference Values (NRVs) from the Australian National Health and Medical Research Council (NHMRC) and New Zealand Ministry of Health. The carnivore diet met several NRV thresholds for nutrients such as riboflavin, niacin, phosphorus, zinc, Vitamin B6, Vitamin B12, selenium, and Vitamin A, and exceeded the sodium threshold. However, it fell short in thiamin, magnesium, calcium, and Vitamin C, and in iron, folate, iodine and potassium in some cases.

Key Nutrients Lacking in the Carnivore Diet

Vitamin C: The carnivore diet is low in vitamin C. Vitamin C is an essential nutrient that plays a vital role in immune function, collagen synthesis, and antioxidant protection. A deficiency in vitamin C can lead to scurvy, characterized by fatigue, weakness, and impaired wound healing.
Fiber: The carnivore diet contains no fiber, which may lead to constipation as a side effect. Fiber, a non-digestible carb that promotes gut health and healthy bowel movements, is only found in plant foods. 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.
Folate: The carnivore diet is low in folate. Folate is essential for cell growth and division, as well as the formation of red blood cells. Folate deficiency can lead to anemia and may increase the risk of neural tube defects during pregnancy.
Potassium: The carnivore diet may be deficient in potassium. Potassium is an electrolyte that helps regulate blood pressure, muscle contractions, and nerve function. Low potassium levels can lead to muscle weakness, fatigue, and heart arrhythmias.
Calcium: The carnivore diet may be low in calcium, especially when dairy is not incorporated. Calcium is crucial for bone health, nerve transmission, and muscle function. Insufficient calcium intake can increase the risk of osteoporosis and fractures.
Magnesium: The carnivore diet falls short in magnesium. Magnesium is involved in numerous enzymatic reactions, including energy production, muscle and nerve function, and blood sugar control. Magnesium deficiency can manifest as muscle cramps, fatigue, and irregular heartbeats.
Thiamin: The carnivore diet is deficient in thiamin. Thiamin is essential for carbohydrate metabolism and nerve function. Thiamin deficiency can result in beriberi, characterized by neurological and cardiovascular problems.
Iodine: The RDI for iodine was exceeded in meal plans with iodized salt; however, in the absence of iodized salt, iodine intake only exceeded the RDI for one male meal plan. Iodine is crucial for thyroid hormone production, which regulates metabolism. Iodine deficiency can lead to hypothyroidism and goiter.

Lack of Beneficial Plant Compounds

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.

Other Potential Risks and Drawbacks

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. 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.

Gut Health Concerns

Following the carnivore diet may harm your gut health. 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.

Not 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.

Sustainability and Social Implications

The carnivore diet is difficult to follow long term and does not offer much variety. Cutting out entire food groups can make it difficult to maintain balanced eating habits over time, potentially leading to disordered eating patterns.

Addressing Nutrient Deficiencies on a Carnivore Diet

While the carnivore diet inherently lacks certain nutrients, strategic food choices and supplementation may help mitigate some deficiencies:

Organ Meats: Proponents of the diet emphasize eating organ meats such as liver, to ensure intake of vitamins low in other cuts of meat such as vitamin C. Organ meats are nutrient-dense sources of vitamins and minerals, including vitamin A, B vitamins, iron, and zinc. Incorporating organ meats into the diet can help address some micronutrient gaps.
Bone Broth: Bone broth is a source of minerals and collagen, which can support joint health.
Low-Lactose Dairy (in small amounts): The carnivore diet includes small amounts of low-lactose dairy such as heavy cream, hard cheese, butter, etc. Dairy products can provide calcium and vitamin D.
Supplementation: Due to the limited research on the carnivore diet, it is difficult to state the diet’s benefits. They can only be assumed based on the knowledge we have about other diet and macro nutrients. Supplementation with essential vitamins and minerals, such as vitamin C, vitamin D, and electrolytes, may be necessary to address deficiencies. However, it's recommended to consult with a healthcare professional or registered dietitian to determine the appropriate supplements and dosages.

Sample Carnivore Diet Menu

Here’s a five-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 Professional Guidance

It is essential to consult with a healthcare professional or registered dietitian before starting the carnivore diet. They can assess individual health status, identify potential risks, and provide personalized recommendations for nutrient supplementation and monitoring.

tags: #carnivore #diet #nutrient #deficiencies