The carnivore diet, a highly restrictive eating plan that involves consuming solely animal products, has garnered attention for its potential health benefits and drawbacks. This article explores the carnivore diet, its potential benefits and downsides, and what it could mean for your overall health. It is important to consider the potential for nutrient deficiencies, especially concerning vitamins.
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. This 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. Other popular low-carb diets, like the keto and paleo diets, limit but don’t exclude carb intake. However, the carnivore diet aims for zero carbs.
Foods Included
The carnivore diet includes only animal products and excludes all other foods. Someone on the carnivore diet can eat:
- 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. Some people choose to eat yogurt, milk, and soft cheese, but these foods are typically not included due to their carb contents. Proponents of the diet emphasize eating fatty cuts of meat to reach your daily energy needs, and organ meats such as liver, to ensure intake of vitamins low in other cuts of meat such as vitamin C. The carnivore diet encourages drinking water and bone broth but discourages drinking tea, coffee, and other drinks made from plants.
Foods Excluded
All foods that do not come from animals are excluded from the carnivore diet. Restricted foods include:
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- 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.
While some people incorporate some of these foods, a strict carnivore diet does not permit them.
Potential Benefits of the Carnivore Diet
Avid fans of the carnivore diet say it has a range of benefits. Some people report positive outcomes from following the carnivore diet, including:
- Weight Loss: 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. By eliminating carbohydrates, the body enters a state of ketosis, which burns fat for fuel.
- Reduced Inflammation: Some people with autoimmune diseases claim symptom relief after cutting out plant-based foods that may cause gut irritation.
- 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.
- Management of Chronic Conditions: The carnivore diet may be beneficial to manage certain chronic conditions; however, it remains unclear whether it entails micronutrient inadequacies or facilitates a lower requirement of certain nutrients. The rise in chronic metabolic disease continues to rise worldwide, challenging traditional dietary management paradigms.
Risks and Drawbacks
While the diet may offer short-term benefits, nutrition specialists and other medical professionals express concerns about potential health risks. Due to its highly restrictive nature and complete elimination of the majority of food groups, there are many downsides to the carnivore diet.
- Heart Health Concerns: Given that the carnivore diet consists solely of animal foods, it can be high in saturated fat and cholesterol. Diets high in saturated fat and cholesterol from red meat have been linked to increased heart disease risk. Consuming a large amount of animal protein can lead to unwanted stress on the kidneys, especially if you already experience kidney issues. Red and processed meat intake has also been linked to higher rates of certain types of cancer, including colon and rectal cancer.
- Nutrient Deficiencies: A meat-only diet lacks essential vitamins and minerals found in plant-based foods, such as fiber, vitamin C, 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. The carnivore diet eliminates highly nutritious foods like fruits, vegetables, legumes, and whole grains, all of which contain beneficial vitamins and minerals. The carnivore diet does not contain these compounds and has not been associated with any long-term health benefits.
- Digestive Issues: The lack of fiber can lead to constipation and disruptions in gut microbiome diversity, essential for digestion and overall well-being. The carnivore diet contains no fiber, which may lead to constipation as a side effect. Following the carnivore diet may harm your gut health. 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.
- 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 carnivore diet is difficult to follow long term and does not offer much variety.
- 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.
Potential Vitamin Deficiencies on the Carnivore Diet
The carnivore diet, due to its restrictive nature, has the potential to lead to several vitamin deficiencies. Here's a breakdown of some key vitamins and considerations:
- Vitamin C: The carnivore diet is low in vitamin C. Vitamin C, also known as ascorbic acid, is essential for immune function, collagen synthesis, and antioxidant protection. In its natural form, folate is predominantly sourced from green leafy vegetables and other plant foods. The synthetic form, folic acid, is also frequently fortified in cereal grains across Australia and New Zealand. O’Hearn [14] presented empirical evidence and plausible mechanisms which could explain the apparent absence of Vitamin C deficiency diseases (scurvy) among groups of people consuming a largely animal based/carnivore diet. Meat is recognized for having antiscorbutic (scurvy-preventing) properties. It is suggested that scurvy may develop due to a lack of carnitine, which can be derived endogenously using Vitamin C, but is also available abundantly in meat. Thus, the large quantities of carnitine available in an animal-based diet may provide Vitamin C sparing effects [14]. However, research is still needed to confirm whether this theory is true, or whether some versions of the carnivore diet require Vitamin C supplementation.
- Folate: Without adequate planning/consideration, folate is another B-vitamin that could be inadequately consumed following a strict carnivore diet.
- Thiamin (Vitamin B1): The analysis shows that all four versions of the carnivore diet achieved most NRV thresholds. Whist riboflavin, niacin, Vitamin B6, and Vitamin B12 were consistently sufficient across the meal plans, thiamin (Vitamin B1) was consistently insufficient. Thiamin is a water-soluble vitamin that is used in the body as a co-factor for cellular energy metabolism [24]. Inadequate thiamin intake can lead to the development of thiamin-deficiency diseases, including beri beri and Wernicke’s encephalopathy, both of which are considered rare diseases and only seen in extreme clinical situations such as alcoholism and severe malnutrition [21]. It has been speculated that in the context of diets characterised by carbohydrate reduction, it may be that the requirement for thiamin is reduced due to a reduction in thiamin-requiring glycolytic metabolism [20]. However, given this theory has not been explored further in research, individuals following a carnivore diet and guiding nutritional professionals should be aware of the symptoms and potential risk of thiamin inadequacy.
- Other Nutrients: The carnivore diet fell short in thiamin, magnesium, calcium, and Vitamin C, and in iron, folate, iodine and potassium in some cases.
Assessing Nutrient Adequacy in Carnivore Diet Plans
A recent study assessed the nutrient adequacy of the carnivore diet against national NRVs from the Australian National Health and Medical Research Council (NHMRC) and New Zealand Ministry of Health. Two female and two male plans were included; one set including dairy products and the other set including offal. 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. Fibre intake was significantly below recommended levels.The study findings demonstrate that most NRV thresholds were achieved with all four versions of the carnivore diet; however, the intake of several nutrients was lower than NRV recommendations. The study emphasized the importance of nutritional guidance in addressing micronutrient gaps, particularly for those excluding key food groups such as dairy or offal.
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Sample 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
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- 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
tags: #carnivore #diet #vitamin #deficiencies