Videos showcasing animal-based eating, and the closely related carnivore diet, often flood social media, displaying images of steaks and eggs served on wooden cutting boards. While proponents tout benefits like weight loss, improved physique, and glowing skin, dietitians express concerns about these restrictive, high-protein, high-fat diets. This article delves into the nuances of animal-based eating, examining its potential benefits, risks, and how it compares to other popular diets.
Understanding Animal-Based and Carnivore Diets
Animal-based eating and the carnivore diet share similarities but differ in their level of restriction. The carnivore diet exclusively focuses on animal-derived foods. According to dietitian René Ficek, owner and operator of Seattle Sutton’s Healthy Eating, this diet emphasizes meat, fish, and other animal products while eliminating all plant-based foods like fruits, vegetables, legumes, grains, and nuts. Destini Moody, R.D., an expert on the panel of Garage Gym Reviews, clarifies that the carnivore diet includes dairy, eggs, and butter, but excludes vegetable and olive oils due to their plant origin. The strictest forms even omit herbs and spices.
"Animal-based" eating offers more flexibility, allowing for some low-sugar fruits or honey, as noted by Ficek.
Christopher Mohr, Ph.D., R.D., a fitness and nutrition advisor at Fortune Recommends, explains that the carnivore diet is based on the idea that early human diets were mainly meat-based, a notion that isn't fully supported by data. He suggests that grains and other plant-based foods were also part of early diets.
Foods Included and Excluded
The carnivore diet encompasses all types of animal meat, including beef, pork, lamb, fish, seafood, poultry, and eggs. Animal fats like butter, lard, and tallow are also permitted, along with some dairy products like cheese or heavy cream, depending on the specific version of the diet.
Read also: Your Guide to an Animal-Based Diet
However, many foods are off-limits. Besides fruits and vegetables, strict followers of the carnivore diet avoid plant-based oils, processed foods, sugars, and sweeteners, according to Ficek.
Potential Risks of the Carnivore Diet
Dietitians raise several concerns about the carnivore diet due to its restrictive nature and potential for nutrient deficiencies.
Nutritional Deficiencies
Dawn Menning, a registered dietitian with Nutu App, points out that this diet lacks many beneficial vitamins and nutrients, including fiber and plant compounds that provide antioxidants. Antioxidants are crucial for defending against free radicals and oxidative stress, which can contribute to various health issues. Fruits and vegetables are the primary sources of antioxidants. Menning warns that a strict carnivore diet could lead to nutritional deficiencies, increasing the risk of heart disease or colon cancer.
Insufficient Carbohydrates for Energy
Leah McGrath, R.D., corporate dietitian with Ingles Markets, explains that the carnivore diet may not provide sufficient carbohydrates for those who engage in aerobic exercises like walking, jogging, biking, and swimming.
Gut Health Issues
The lack of fiber in the carnivore diet can also negatively impact gut health, potentially causing constipation, according to McGrath.
Read also: Are Animal Crackers Healthy?
Increased Cholesterol Levels
Antonette Hardie, M.S., R.D.N., a registered dietitian at The Ohio State University Wexner Medical Center, explains that a carnivore diet can raise cholesterol and LDL (bad cholesterol) levels. She adds that a diet consisting of 100 percent animal proteins can lead to non-alcoholic fatty liver disease and atherosclerotic disease (buildup of fats and cholesterol in artery walls, leading to blood clots).
Kidney Stress
Consuming a large amount of animal protein can lead to unwanted stress on the kidneys, especially if you already experience kidney issues.
Potential Benefits Acknowledged by Dietitians
While dietitians generally advise against animal-based eating, they acknowledge some potential short-term effects.
Weight Loss
McGrath notes that a high-protein and high-fat diet can be very satiating, potentially leading to reduced calorie intake and subsequent weight loss. Ficek adds that animal-based eating could induce ketosis, resulting in some weight loss, although this weight is likely to return once the diet is discontinued. However, Ficek emphasizes that aside from this brief and unsustainable weight loss, there are virtually no "pros" from eating this way for any period of time, as it is incredibly high in fat while lacking critical nutrients for both short term and long-term health.
Animal-Based Eating vs. Keto
The keto diet is a high-fat, moderate-protein, and low-carb diet. While dietitians have expressed concerns about the restrictiveness of keto, animal-based eating and carnivore diets are considered even more stringent. Menning explains that keto allows non-animal foods like low-carb vegetables and fruit, nuts, and seeds, and permits up to 10% of calories from carbs. The carnivore diet, in contrast, allows for almost no carbs.
Read also: A Guide to Animal Dietary Categories
Expert Verdict and Recommendations
Overall, experts believe that the cons of “animal-based eating” far outweigh any potential health benefits, and adhering to this diet could have serious health implications.
Hardie states bluntly, “I wouldn’t recommend the carnivore diet to anyone.”
Nutrition professionals highlight the very low fiber content of this diet as a major concern, given fiber's critical role in heart and gut health. Fiber helps regulate bowel movements and reduce bad cholesterol levels. Animal products are typically high in saturated fat, which, when consumed in excess, can be harmful to heart health.
Moody emphasizes that a carnivore diet is likely to result in excessive saturated fat consumption, as it is abundant in foods like butter, beef, and pork. She warns that saturated fat raises bad cholesterol, and without fiber or antioxidants from fruits and vegetables to counteract this, it can seriously harm health.
Lisa, another expert, notes that there are no controlled studies to confirm the safety of the carnivore diet. She also highlights the risk of vitamin and mineral deficiencies due to the restrictive nature of the diet.
Given the potential risks and lack of scientific support, most dietitians recommend a balanced and varied diet that includes a wide range of nutrients from both animal and plant sources.
Counterarguments and Alternative Perspectives
Despite the concerns raised by many dietitians, some argue that an animal-based diet can offer unique benefits. Proponents suggest it can lead to better health, improved energy levels, and fewer digestive issues. They emphasize that animal products are rich in essential nutrients like B vitamins, iron, zinc, omega-3 fatty acids, and complete proteins.
Symbios Health, for example, promotes the idea that an animal-based diet, rooted in human biology, offers unmatched benefits, including sharper minds, stronger bodies, and a nutrient profile that plants can’t replicate. They argue that humans have thrived on meat and animal products for millennia and that animal foods deliver nutrients in forms our bodies readily absorb.
They cite research suggesting that older adults with higher blood levels of DHA (an omega-3 fatty acid found in fatty fish, beef, and eggs) performed better on cognitive tests and had a lower risk of dementia. They also point to studies showing that older adults consuming adequate animal protein maintain more muscle mass.
Advocates also argue that concerns about saturated fats from meat and their impact on cholesterol are oversimplified. They claim that saturated fats don’t universally raise cholesterol and that grass-fed beef can even boost HDL (“good”) cholesterol.
Important Considerations
While some individuals may find benefits in an animal-based diet, it's crucial to consider the potential risks and consult with a healthcare professional or registered dietitian before making significant dietary changes. It's also important to ensure that the animal products consumed are sourced from sustainable and ethical farms.
A Gradual Lifestyle Change Approach
With all the various diet trends promoted today, it can be difficult to know what is the safest or healthiest. “The best diet is the one you can sustain the longest. A gradual lifestyle change approach is more manageable than tackling a trendy diet that is drastically different than your usual diet.