The dietary journey of Dr. Paul Saladino, from a staunch proponent of the strict carnivore diet to a more nuanced approach, has been anything but dull. Saladino initially gained prominence around 2020 with his book, The Carnivore Code, advocating for a diet primarily composed of meat, fish, and dairy. His shift away from this strict regimen has sparked considerable discussion and debate. This article delves into the evolution of Saladino's dietary views, the science behind his modifications, and the broader implications for those considering or following a similar path.
Who is Paul Saladino?
Paul Saladino, born on June 29, 1977, is an American psychiatrist and health influencer. He earned a chemistry degree from the College of William and Mary, later becoming a physician assistant. He obtained his MD from the University of Arizona in 2015 and completed his residency at the University of Washington in 2019.
Saladino initially gained attention around 2020 with the publication of his book The Carnivore Code. In this book, Saladino posited that humans are best suited to a diet consisting solely of meat, fish, and dairy. The Carnivore Code quickly became a touchstone for those embracing paleo or keto diets, particularly appealing to individuals who felt that plant-based diets were the root of modern health problems. He transitioned away from a strict carnivore diet by 2020.
The Rise and Fall of Strict Carnivorism
Saladino began adhering to a strict carnivore diet around 2018. By 2022, he began to share with his followers that he was experiencing several persistent health issues. To his credit, Saladino seems to be quite transparent about these struggles. Citing health concerns, he began to modify his dietary approach. These days, Saladino’s diet still relies heavily on meat and dairy, but he also eats fruit and honey.
The Carnivore Code
The basic premise of The Carnivore Code is that humans evolved to function best while eating a diet of meat, fish, and dairy only. His book became something of a manifesto for the paleo diet or keto diet. He tapped into a feeling that a plant-based diet was responsible for all the ills of modern life, especially for men.
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Saladino's Diet Evolution
Initially, Saladino only focused on animal-based foods, but in 2020, he experimented with incorporating honey and fruits like pineapple and mango into the Carnivore diet. Through this experimentation, he discovered that adding fruits and honey to the diet can add many benefits, like contributing to hormone balance and better sleeping. By August 2020, he reported incorporating honey and fruit, which he said reduced ailments that he experienced while on the carnivore diet.
Health Issues and the Shift
While on the carnivore diet, Saladino reported experiencing sleep disturbances, heart palpitations, muscle cramps, and a drop in testosterone levels. Around 2022, Saladino began to share with his followers that he was experiencing several persistent health issues. By 2022, Saladino felt compelled by his health issues to shake things up.
What Does Saladino Eat Now?
Saladino's current diet includes meat, organs, fruit, honey, and raw dairy. He suggests 2 main meals at 10 AM and 4:30 PM and a small meal for breakfast at 6:30 AM in the following amounts.
- Meat: For every 100 lbs (about 45 kilograms) you weigh, try eating at least 1 pound (0.45 kilograms) of meat daily. It can include any low-carb, high-fat, and high-protein meat, but 80/20 ground beef is recommended.
- Organs: Try to eat around 0.5 ounces every day (about 2-3 ounces per week). Include a variety of organ meats like heart, testicle, bone marrow, tripe, kidney, spleen, pancreas, brain, intestine, and more.
- Raw Dairy: A few ounces of raw cheese and 10 ounces of raw milk are recommended.
- Fruit and Honey (Carbohydrates): Honey and fruits like papaya, banana, pineapple, mango, and avocado are recommended as sources of carbohydrates in this diet.
The Science Behind Quitting Carnivore
The risk of cutting out plants entirely is that you cut out a massive range of micronutrients that have been seen time and time again to support good health by modulating inflammation, immune function, gene expression and providing antioxidant activity.
Potential Nutrient Deficiencies
“Those following the carnivore diet are more at risk for vitamin and mineral deficiencies due to the lack of variety in the diet,” Greene says.
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Hormonal Imbalance
“Dr. Saladino was possibly deficient in nutrients that are responsible for producing important hormones like testosterone and melatonin,” Greene says.
The Role of Carbohydrates
When you eat a food with carbs in it, your body breaks it down into glucose, or blood sugar. It’s your body’s main source of energy and plays an important role in maintaining normal physiological functions and overall health (1).
The Importance of Variety
“Part of living a healthy life depends on having a varied diet.
Foods to Avoid
Saladino still thinks grains, nuts, seeds, beans, and most veggies are the devil. According to Saladino, plants' roots, stems, leaves, and seeds are their defense mechanisms, and the plants don't want humans to consume these parts. Instead, he believes that fruits are what plants want us to eat, as they provide for us. Here are the foods he avoids:
Mushrooms
Mushroom produces a mycotoxin known as agaritine, which is known to be harmful to humans, for it binds to DNA and causes various forms of cancers like liver and bladder cancers [2].
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Grains
Grains contain digestive enzyme inhibitors, phytic acid, which prevents mineral absorption, and lectins that can damage the gut and may contribute to autoimmune illness [3]. Granola is a mixture of seed oils, processed sugars, nuts, and oats. They’re all plant-based and high in carbohydrates, which can cause weight gain and blood sugar spikes if consumed in excess. Oats are full of lectins (can damage the gut), phytic acid (prevents mineral absorption), oxalates (plant toxins that can cause many health issues like kidney stones), and digestive enzyme inhibitors [4]. Different kinds of rice, especially brown rice, contain arsenic, an element that comes with many health concerns like bladder and lung cancers and cardiovascular issues [5]. Different kinds of bread contain gluten, which can cause a leaky gut by opening tight junctions. Gluten can also pass into breast milk and affect infants.
Leaves
Kale, Broccoli, and Brussel Sprouts: These vegetables contain compounds, such as sulforaphane, that may interfere with iodine absorption and act as pro-oxidants, which can trigger excess glutathione (a powerful antioxidant) production with potential negative effects like bad thyroid function [6]. Chard is extremely high in oxalates, which are involved in the formation of kidney stones and, like beets, are linked with joint pain, fatigue, and neurological issues [7].
Beans
Beans, including peanuts, lentils, and chickpeas, contain lectins, like phytohemagglutinin (PHA), which can cause food poisoning if undercooked. These lectins may contribute to gut issues, inflammation, autoimmune conditions, and neurological problems [8] [9].
Nightshades
Tomatoes and Eggplant: This family of plants contains lectins (carbohydrate-binding proteins) that appear to cause/ worsen autoimmune issues in many individuals. Also, these plants contain solanine, a glycoalkaloid with toxic consequences for humans [10]. White potatoes contain solanine and chaconine, which are toxic glycoalkaloids and are highly toxic to humans and other species. Also, potatoes are high in carbs, which is not aligned with the Carnivore diet rules [11]. Hot Peppers/ Chili: They can cause opening gap junctions and decrease TEER (trans-epithelial electrical resistance) and zonulin release.
Nuts
Nuts contain phytic acid, oxalates, and digestive enzyme inhibitors, which can interfere with nutrient absorption and digestion [14]. Peanut Butter: It’s full of lectins and digestive enzyme inhibitors that damage your gut and cause dysbiosis [15].
Plant Oils
Seed Oils: These oils have a lot of omega-6 linoleic acid, a type of polyunsaturated fat (PUFA), which can harm the membrane of mitochondria, signaling scarcity in the body, leading to weight gain, and promoting the development of metabolic and chronic diseases [16]. You don't need fish oil for omega-3 on an animal-based diet. A 2021 study found that high doses of fish oil can cause risks, including higher rates of atrial fibrillation, and it can go rancid in capsules or liquid forms [17]. It's better to get omega-3s from fresh animal fats like tallow and egg yolks. Olive Oil: This oil is better than seed oils but still has 12-14% linoleic acid content, which is high, as it may cause health issues like inflammation when consumed in excess. Also, many olive oils aren’t good quality and are easily oxidized. Instead of olive oil, you can use egg tallow [18]. Like olive oil, avocado oil has 12-14% linoleic acid, and many of these oils are low quality because they are cut with vegetable oils. Instead of this oil, you can use butter or tallow.
Roots
The nitrates in beets contain digestive enzyme inhibitors, lectins, and too much phytic acid, which can limit the absorption of important vitamins like phosphorous, magnesium, zinc, calcium, and selenium. Additionally, beets are high in oxalates, which cause the formation of kidney stones [19]. Turmeric root is full of oxalates and curcumin, which can cause negative effects like nausea [20]. Garlic is a bulb, so it’s a root. It can cause malabsorption of essential nutrients and serious damage to the gut [21]. Onions are high in fermentable carbohydrates, known as FODMAPs, which can cause digestive issues.
Seeds
Chocolate is a roasted plant seed from the cacao fruit. It contains oxalates and lectins, which can disrupt the balance of your gut microbiome and cause gut inflammation [22]. One of the main chemicals in coffee is caffeine, which is a methylxanthine compound that most people love, but it can cause erratic blood sugar levels. Also, coffee beans contain pesticides, such as acrylamide (a potential carcinogen and neurotoxin), mold toxins (mycotoxins), and substances that can block opioid receptors, which usually control pain, reward, and addictive behaviors [23] [24]. Quinoa is full of saponins (chemicals that induce leaky gut), phytic acid (binds minerals), tannins, and other digestive enzyme inhibitors [25]. Flaxseeds and flaxseed oil have compounds called phytoestrogens, including lignans, which can disrupt hormones, which is a concern for both men and women, as it can lead to issues, such as hormonal imbalances, reproductive challenges, and interference with the endocrine system [26]. Soy is rich in phytic acid, which can bind minerals in your gut and prevent absorption. Also, this acid can’t be removed by cooking. Another mineral in soy is phytoestrogens, which are compounds that can disrupt hormones. Try not to use soy in the form of tofu, edamame, or natto, either [27] [28].
Celery
Celery contains furanocoumarins, which can accumulate in the skin and cause damage when exposed to sunlight, leading to inflammation [29].
Strict Carnivore Remains Controversial
Saladino’s advocacy for carnivorism included the contentious claim that high LDL cholesterol isn’t a risk factor for anyone eating a true carnivore diet or ketogenic diet, which simply isn’t true, and more than that, adopting such a view could shorten your life.
The KETO-CTA Study
The KETO-CTA study followed 100 lean, metabolically healthy adults eating a ketogenic diet for one year. The study only enrolled adults who already had very high LDL cholesterol levels. And this progression was not trivial, the rate of heart disease was higher than has been observed in cohorts of older type 2 diabetics. This should be the real takeaway. The authors will tell you that the study shows LDL wasn’t causal in the plaque progression seen in the KETO-CTA group, but that’s not a claim they can credibly make, or even make with a straight face, without a control group, which the study lacked. Of all the reasons to change your carnivore diet, sky high LDL may be the best one.
The Importance of Evidence-Based Decisions
I suspect that some of Saladino’s followers felt relieved when their icon moderated his stance. If you’re still following that dietary approach, my suggestion would be to follow Saladino’s lead back into more evidence-based territory. The scientific consensus remains that elevated LDL is a major risk factor for cardiovascular disease.
Benefits of the Paul Saladino Diet
Paul Saladino diet can help you in many ways, including:
- Improving Nutrient Density: The diet emphasizes the consumption of animal products, which are rich in essential nutrients like vitamins, minerals, and proteins.
- Eliminating Plant Toxins: By avoiding plant-based foods, you can stay away from harmful minerals present in certain plants, such as lectins and oxalates [30].
- Helping Weight Management: This diet, which emphasizes animal products and limits carbs, can help you lose or control your weight.
- Supporting Autoimmune Conditions: Individuals with autoimmune issues might find relief in this diet, as it removes potential triggers found in certain plant foods. For example, some people with conditions like rheumatoid arthritis, lupus, or psoriasis have reported improvements in symptoms, such as joint pain, skin flare-ups, and overall inflammation [31].
Potential Side Effects
Despite these positive effects, Paul Saladino’s diet can cause some temporary side effects in some individuals, especially at the beginning of the diet.
- High in Cholesterol: When you start the Paul Saladino diet, you may experience a minor increase in cholesterol levels due to consuming foods high in cholesterol. But the point is that there are two kinds of cholesterol: good (HDL) and bad (LDL). Paul Saladino’s diet only increases the HDL, which is good for the heart. Also, the fat will be burned by the body for energy and won’t be stored [32].
- Micronutrient Deficiencies: Some may believe this diet causes nutrient deficiencies by eliminating plant-based foods. Well, it’s not totally true because you can get all the essential nutrients from animal-based products and even supplements (if needed) [33].
- Risks for Certain Individuals: Certain people, including those with chronic kidney disease, sensitive to dietary cholesterol, and specific nutrient needs like children, pregnant or lactating individuals, may not find Paul Saladino’s diet suitable.
Final Thoughts
Dogmatism in any direction can be harmful. The evolution of Dr. Paul Saladino’s dietary journey provides no shortage of excitement. Nutrition science is an evolving beast. Even while writing this article, hundreds or even thousands of new studies will have been published looking into esoteric aspects of food and human health. So, stay informed and stay open to new input. Beware dietary dogma: no diet is right for everybody.
Ultimately, the best dietary approach is one that meets individual nutrient needs, promotes physical and mental well-being, and is sustainable in the long term. Staying informed, remaining open to new information, and avoiding rigid adherence to any single dietary philosophy are key to making informed choices about nutrition.