The paleo and carnivore diets have gained popularity for their unique approaches to nutrition and potential health benefits. While both are high in protein and low in carbohydrates, they differ significantly. This article explores the nuances of each diet to help you make an informed decision about which one best suits your needs.
Introduction to the Paleo Diet
The Paleo diet, short for the Paleolithic diet (also known as the Caveman diet), aims to mimic the dietary patterns of our prehistoric ancestors who lived during the Paleolithic era, roughly 2.5 million to 10,000 years ago. The objective of the paleo diet is to consume only what people would have eaten during the “stone ages,” as these foods supposedly agree with the human digestive system. This means emphasizing whole, unprocessed foods thought to have been available to early humans.
The paleo diet features foods that could be obtained by hunter-gatherers, including meats, fish, nuts, leafy greens, regional veggies and seeds. Paleo dieters are allowed to eat whole, unprocessed foods available in the Paleolithic era, including lean meats, seafood, vegetables, fruits, nuts, and seeds. The diet encourages the consumption of fruits, vegetables, nuts and seeds, healthy fats and lean meats.
Foods Included in the Paleo Diet
A typical Paleo diet food list can include the following ingredients:
- Meat and poultry (beef, chicken, lamb, pork, turkey, etc.)
- Fish and seafood
- Eggs
- Vegetables (excluding legumes)
- Fruits
- Nuts and seeds
- Healthy fats (e.g., olive oil, coconut oil)
Foods Excluded from the Paleo Diet
Adhering to a "stone age diet" means eliminating foods that have become common through modern farming. The foods that were not available in the Paleolithic era, including dairy, grains, and processed foods, are not allowed in the Paleo diet. Any refined or artificial products, dairy, grains, legumes, and potatoes are excluded because they appeared after the agricultural revolution that followed the Paleolithic era.
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The Logic Behind the Paleo Diet
The Paleo diet is based on the belief that our current diet and lifestyle are the reason for most chronic diseases, and we need to follow in the footsteps of our ancestors who had fewer health problems due to eating healthily, i.e., whole, unprocessed foods. The Paleo dieters believe that we can have a healthy body if we consume whole foods and avoid processed products. Also, this way, we can decrease chronic diseases like heart disease, diabetes, and obesity.
The paleo approach centers on the unprocessed, truly natural foods humans consumed through hunting and gathering in the Paleolithic era, which ended about 10,000 years ago.
Rules of the Paleo Diet
Here are the main Paleo diet rules:
- Consume whole, unprocessed foods.
- Consume lean meats, poultry, and seafood.
- Consume vegetables and fruits.
- Avoid processed products.
- Use healthy fats (e.g., olive oil, coconut oil).
Potential Benefits of the Paleo Diet
Blood Sugar Control: Consuming whole, unprocessed foods and low glycemic index carbohydrates can result in more balanced blood sugar and insulin sensitivity.Increased Nutrient Intake: Consuming whole foods, such as fruits, vegetables, nuts, and seeds, can provide the daily nutrients needed.Reduced Inflammation: Anti-inflammatory whole foods (fruits and vegetables) allowed on the Paleo diet can decrease inflammation.
Criticisms and Considerations
Many argue, however, that the paleo diet does not accurately reflect what people ate in the Stone Ages. Scientific American explains that a modern paleo diet emphasizes protein. A true Paleolithic diet also only included seasonal and regional foods, as people were truly hunting for and gathering their food, which means many fruits and vegetables would be excluded. And humans have developed quite a bit over the years. “We are not biologically identical to our Paleolithic predecessors, nor do we have access to the foods they ate,” Ferris Jabr, author of the essay How to Really Eat Like a Hunter-Gatherer: Why the Paleo Diet Is Half-Baked writes for Scientific American.
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Comparing paleo versus the Mediterranean diet, for example, shows that both may trigger weight loss, though paleo results in more long-term issues, as a result of its restrictiveness.
Introduction to the Carnivore Diet
Different from the paleo diet is the carnivore diet, which is a variation of keto. The Carnivore diet is a dietary approach focusing on animal-based products, including different kinds of meat, poultry, seafood, eggs, and some dairy products. As the name suggests, it revolves around animal-based foods. Some versions of the carnivore diet even allow for higher fat dairy products such as milk, cheese, and yogurt.
Foods Included in the Carnivore Diet
A typical Carnivore diet food list can include the following ingredients:
- Meat and poultry (beef, lamb, pork, chicken, turkey, etc.)
- Fish and seafood
- Eggs
- Some dairy products (butter, cheese, heavy cream, etc.)
- Healthy animal fats
Animal-based foods like meat, chicken, and fish make up the whole carnivore diet.
The carnivore diet gives you a list of allowed foods to help with grocery shopping. It includes:
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- Beef: Brisket, Chuck roast, Ground beef, Steaks like New York strip, ribeye, skirt, porterhouse, and T-bone
- Chicken and pork: Chicken breast, thighs, drumsticks, and wings, Rotisserie chicken, Pork butt, Pork chops, Bacon, Pork ribs, Pork shoulder
- Lamb: Lamb chops, Lamb shanks, Ground lamb
- Seafood: Fish like salmon, trout, and mackerel, Clams, Crabs, Mussels, Oysters, Scallops, Shrimp, Lobster
- Organ meats: Liver, Kidneys, Tongue, Oxtail, Heart, Feet, Cheeks
Foods to eat in limited amounts:
- Cheese
- Eggs
- Heavy cream
- Milk
- Yogurt
- Bacon
- Sausage
- Cured meats
Foods Excluded from the Carnivore Diet
Anything coming from plants, such as fruits, vegetables, grains, and legumes, is avoided in the Carnivore diet as this diet is based on increasing the intake of protein and fat from animal sources and minimizing carbohydrate intake. It eliminates all carbohydrates - including fruits and vegetables - allowing solely for meat, fish, eggs and dairy. Any foods that aren’t animal-based are off the table. You can’t eat fruits, vegetables, grains, legumes, nuts, or seeds.
The Logic Behind the Carnivore Diet
The Carnivore diet is based on the belief that humans have been carnivorous hunters and our bodies are set to consuming and digesting animal-based foods. Carnivore dieters believe that plant-based products, especially grains and legumes, can be harmful to the human digestive system because of their anti-nutrient content and potentially harmful substances like lectins and phytates. Also, focusing on reducing the intake of carbohydrates and increasing ketosis, the Carnivore diet can help lose weight and improve insulin sensitivity.
The carnivore diet focuses on meat and animal food sources. Because the diet only allows for meat, fish, eggs, and some animal products like organs, it is naturally a very low carbohydrate diet. All other food groups are excluded, including vegetables, fruits, grains, legumes, nuts, and seeds. The carnivore diet is based on the belief that our ancestors mainly ate animal sources.
Rules of the Carnivore Diet
Carnivore diet has four simple rules:
- Consume animal-based products (from meat to seafood, poultry and fat).
- Avoid plant-based foods.
- Avoid processed foods/ especially meats.
- Limit dairy products.
Potential Benefits of the Carnivore Diet
Rapid Weight Loss: High levels of protein and low carbohydrate content can lead to rapid weight loss.Reduced Inflammation: The Carnivore diet can result in reduced inflammation.Improved Mental Clarity: Some believe that the Carnivore diet can boost mental clarity and focus.
Criticisms and Considerations
The carnivore diet lacks extensive medical research, concerning its long-term health impacts. It’s important to be careful and talk to a doctor, or ideally a registered dietitian, when considering or with questions around new diets that limit food variety, as they may lead to nutrient deficiencies and other health risks.
Harvard Medical Health warns that all keto diets, particularly carnivore, raise LDL cholesterol levels. This can result in heart issues and high cholesterol. A greater protein intake can also impair kidney function, and it can lead to gout.
There are many risks to doing the carnivore diet long-term. Mohr says that following such an under-researched diet comes with serious potential risks.
Because the regimen eliminates fruits and vegetables, those adhering to the carnivore diet may experience serious constipation, due to a lack of fiber. Dieters may also face extreme fatigue, mood swings, and various vitamin deficiencies. And while proponents of the diet (influencers) claim the diet is anti-inflammatory, science says otherwise.
Side Effects of the Carnivore Diet
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.
Detailed Comparison: Paleo vs. Carnivore
While both diets share some similarities, their core principles and food lists differ significantly.
Logic
- Carnivore: Based on the belief that humans are naturally carnivorous and that plant-based foods are harmful.
- Paleo: Based on the belief that our ancestral diet of whole, unprocessed foods can prevent chronic diseases.
Rules
- Carnivore: Consume only animal-based products, avoid plant-based and processed foods, and limit dairy.
- Paleo: Consume whole, unprocessed foods, lean meats, poultry, seafood, vegetables, and fruits; avoid processed products and use healthy fats.
Attitudes Toward Specific Food Groups
- Meat:
- Carnivore: Meat is the main component of the diet, consumed daily.
- Paleo: Meat is consumed in moderation as a source of protein and other nutrients.
- Drinks:
- Carnivore: Water, black coffee, or unsweetened tea are allowed; sugary drinks and alcohol are not recommended.
- Paleo: Water is prioritized, but herbal tea, coconut water, and fresh juices are also allowed; sugary drinks and alcohol are not recommended.
- Fruits:
- Carnivore: Fruits are banned due to their sugar and carbohydrate content.
- Paleo: Fruits are included for their vitamins, minerals, and fiber, though some have relatively high levels of sugar.
- Dairy:
- Carnivore: A limited portion of dairy products like butter, ghee, cheese, and heavy cream are allowed, but milk is avoided.
- Paleo: Only minimally processed and high-fat dairy products, such as butter, ghee, and full-fat cheese, are allowed.
Which Diet Is Right for You?
Both the paleo and carnivore diets are restrictive and might not suit everyone due to individual health needs, lifestyle, and dietary preferences. The key is to choose a diet based on what fits your needs best and what is sustainable long term.
Experts tend to lean towards balanced regimens with research-based results.
- Consider the Paleo Diet if: You want a less restrictive diet that includes a variety of whole foods, including fruits and vegetables.
- Consider the Carnivore Diet if: You are looking for rapid weight loss and are comfortable with a highly restrictive diet, but be aware of the potential long-term health risks.