Peanuts, the Carnivore Diet, and Compatibility

The carnivore diet, which emphasizes animal-based foods, takes a unique approach to managing chronic illness and healing, setting it apart from the keto diet. The carnivore diet eliminates all plant-based foods, restricting consumption exclusively to meat, fish, and animal products, unlike the keto diet, which allows for a broader range of food groups, including nuts, dairy, and certain low-carb vegetables.

Understanding the Carnivore Diet

The carnivore diet cuts out all carbohydrates and other food groups, including fruits, vegetables, grains, nuts and seeds, and legumes. On the carnivore diet, you cut carbohydrates and eat nothing but meat and other animal products, like beef, chicken, pork, fish, and eggs. The idea is that by cutting all carbs, your body will burn fat for energy and you’ll lose weight. Other claims of this diet are that it can fight inflammation, lower blood sugar in people with diabetes, and improve mental health.

Rationale

The rationale behind the carnivore diet’s effectiveness in supporting individuals with chronic illnesses lies in its elimination of all plant-based foods, which can contain anti-nutrients that interfere with nutrient absorption, and compounds that may trigger immune responses or inflammation in susceptible individuals. By focusing solely on animal products, the carnivore diet reduces the dietary variables that can contribute to food sensitivities, autoimmune flare-ups, and other chronic health issues. Animal-based foods provide high levels of bioavailable nutrients, including essential fatty acids, vitamins, and minerals, without the anti-nutrients found in plant foods that can bind these nutrients and prevent their absorption.

Historical Context

Eating a carb-free diet isn’t a new idea. Scottish military surgeon John Rollo, MD, first used a meat-only diet to treat patients with diabetes in the late 1700s. Cutting carbs helped lower his patients’ blood sugar levels. Former orthopedic surgeon Shawn Baker, MD, popularized this way of eating with the release of his 2019 book The Carnivore Diet. An endorsement from comedian and podcast host Joe Rogan gave the diet even more exposure. In 2019, Rogan ate nothing but meat for 30 days and claimed that he “lost 12 pounds and gained a lot of energy.”

Foods Allowed and Avoided

Animal-based foods like meat, chicken, and fish make up the whole carnivore diet. Any foods that aren’t animal-based are off the table. You can’t eat fruits, vegetables, grains, legumes, nuts, or seeds.

Read also: The Keto Peanut Guide

Foods allowed on the carnivore diet:

• 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)

Potential Benefits

The carnivore diet claims to promote weight loss. Its other supposed benefits are for improving heart health, autoimmune issues, blood sugar control, and mood. One study surveyed more than 2,000 people who said they’d followed a carnivore diet for nine to 20 months. People in the study reported improvements like:

• Lower body mass index (BMI)
• More energy
• Better sleep
• More strength and endurance
• Improved memory and focus

Most people with diabetes in the study were able to lower the dose of their diabetes medicine or go off it entirely. Overall, they said they were happy with this way of eating.

Potential Risks and Side Effects

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. 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.

Nuts and the Keto Diet

When considering nuts on a keto diet, it’s important to look deeper into their nutritional profiles and how they fit into the strict macronutrient ratios required by the ketogenic lifestyle. Nuts, although rich in fats, also contain carbohydrates, which can accumulate quickly and potentially disrupt ketosis if not carefully managed. For individuals on a ketogenic diet, paying attention to the types of nuts consumed, their portion sizes, and how they impact overall dietary balance is crucial. The keto diet, short for ketogenic diet, is a high-fat, moderate-protein, and very low-carbohydrate eating plan designed to put the body into a metabolic state known as ketosis. In ketosis, the body becomes incredibly efficient at burning fat for energy instead of carbohydrates. By drastically reducing carbohydrate intake and replacing it with fat, the body’s energy supply shifts from glucose derived from carbohydrates to ketones, which are produced in the liver from stored fat. On a keto diet, the focus is on consuming foods that are high in healthy fats, moderate in protein, and very low in carbohydrates to maintain the state of ketosis, where the body burns fat for energy instead of glucose. Nuts are indeed permitted on a keto diet and are considered a valuable component due to their high-fat content, moderate protein, and low net carbohydrate levels, making them an ideal snack for maintaining ketosis.

Anti-Nutrients and Toxins in Nuts

While nuts are celebrated for their nutritional benefits and compatibility with various dietary approaches, including the keto diet, they come with their own set of challenges that are often overlooked. One significant concern is the presence of anti-nutrients. Additionally, nuts are susceptible to contamination with mold and other toxins. Nuts contain various anti-nutrients that can interfere with the body’s ability to absorb minerals and other nutrients effectively.

Read also: Nutritional Profile: Boiled Peanuts

• Phytic Acid (Phytates): Predominantly found in the outer layer or bran of nuts, phytic acid is known for its mineral-binding properties. It can significantly reduce the absorption of iron, zinc, magnesium, and calcium by forming insoluble complexes with these minerals, making them unavailable for absorption.
• Tannins: These are polyphenolic compounds that can impart a bitter taste to nuts. Tannins have the ability to bind proteins and other organic compounds including enzymes, rendering them inactive.
• Oxalates: Found in varying levels in different nuts, oxalates can bind to calcium and form calcium oxalate, which is insoluble and can contribute to the formation of kidney stones in susceptible individuals.
• Lectins: Present in all plant foods to some extent, lectins in raw nuts can bind to the intestinal lining, potentially leading to digestive discomfort and impaired nutrient absorption.

You can reduce some of the effects of these anti-nutrients by using practices such as soaking, sprouting, or roasting nuts. Nuts are susceptible to mold contamination primarily due to the conditions under which they are grown, harvested, stored, and transported. The warm, moist environments that favor nut growth also provide an ideal breeding ground for mold development. Aflatoxins, produced by certain strains of the Aspergillus fungus, are among the most toxic and extensively researched mycotoxins. They have been linked to liver cancer, immune system suppression, and growth impairment. Mycotoxins, another group of toxins produced by molds, can also contaminate nuts. These toxins can survive processing and cooking, making them a persistent risk for nut consumers. Addressing these risks involves stringent quality control measures, including proper drying, storage, and regular testing of nut products for aflatoxins and other mycotoxins to ensure they meet safety standards. Glyphosate, a widely used herbicide, has been detected in various agricultural products due to its extensive application on crops for weed control. Its presence in nuts could be attributed to the use of glyphosate in or around areas where nut trees are grown, or through contamination from adjacent fields.

Omega-3 Fatty Acids in Nuts

While nuts, particularly walnuts, are praised for their omega-3 fatty acid content, specifically alpha-linolenic acid (ALA), they are not the most bioavailable source of omega-3s for human consumption. The crux of the issue lies in the body’s ability to convert ALA into the more beneficial forms of omega-3 fatty acids-eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). This inefficiency in conversion means that relying solely on nuts for omega-3 intake is unlikely to yield the full health benefits associated with EPA and DHA.

Best Nuts and Seeds for Keto

Figuring out which foods are suitable for a very-low-carb, high-fat ketogenic diet can be tricky. Many nuts and seeds are low in net carbs (total carbs minus fiber) and high in healthy fats, making them a perfect fit. They’re also full of protein, fiber, vitamins, minerals, and antioxidants. Still, some varieties are lower in carbs than others. Here are the 13 best nuts and seeds to fit your keto lifestyle:

1. Pecans: Pecans are tree nuts with an excellent nutrient profile for keto. One ounce (28 grams) of pecans provides: Calories: 196, Protein: 3 grams, Fat: 20 grams, Total carbs: 4 grams, Fiber: 3 grams, Net carbs: 1 gram. They’re a high-fat, keto-friendly nut that may help reduce levels of insulin.
2. Brazil nuts: Brazil nuts are a type of tree nut grown in South America. One ounce (28 grams) of Brazil nuts contains: Calories: 185, Protein: 4 grams, Fat: 19 grams, Total carbs: 3 grams, Fiber: 2 grams, Net carbs: 1 gram. They’re also an excellent source of selenium. Nonetheless, due to their exceptionally high selenium content, it’s best to limit your intake to one to three Brazil nuts a day to avoid consuming too much of this mineral, which may have negative health effects.
3. Chia seeds: Chia seeds are tiny, firm, black or white seeds that are packed with healthy fiber and omega-3 fats. One ounce (28 grams) of chia seeds provides: Calories: 138, Protein: 5 grams, Fat: 9 grams, Total carbs: 12 grams, Fiber: 10 grams, Net carbs: 2 grams.
4. Macadamia nuts: Macadamia nuts are tree nuts native to Australia. They’re very high in fat, making them perfect for the keto diet. One ounce (28 grams) of macadamia nuts contains: Calories: 204, Protein: 2 grams, Fat: 21 grams, Total carbs: 4 grams, Fiber: 2 grams, Net carbs: 2 grams.
5. Flax seeds: Flax seeds are full of fiber and omega-3 fats. One ounce (28 grams) of flax seeds provides: Calories: 131, Protein: 6 grams, Fat: 9 grams, Total carbs: 9 grams, Fiber: 8 grams, Net carbs: 1 gram.
6. Walnuts: Walnuts are a popular type of tree nut grown and eaten worldwide. One ounce (28 grams) of walnuts contains: Calories: 185, Protein: 4 grams, Fat: 18 grams, Total carbs: 4 grams, Fiber: 2 grams, Net carbs: 2 grams.
7. Hemp seeds: Hemp seeds, or hemp hearts, are the seeds of the Cannabis sativa plant. They’re an excellent source of plant-based protein and healthy fats. One ounce (28 grams) of hemp seeds provides: Calories: 155, Protein: 9 grams, Fat: 14 grams, Total carbs: 2 grams, Fiber: 1 gram, Net carbs: 1 gram.
8. Hazelnuts: Hazelnuts are tree nuts with a smooth, buttery texture that makes them well-suited for desserts. One ounce (28 grams) of hazelnuts contains: Calories: 178, Protein: 4 grams, Fat: 17 grams, Total carbs: 5 grams, Fiber: 3 grams, Net carbs: 2 grams.
9. Peanuts: Peanuts are technically a legume, which means they’re more closely related to beans and lentils than other nuts on this list. However, they’re one of the most widely available nuts and a great choice for keto dieters. One ounce (28 grams) of peanuts contains: Calories: 164, Protein: 7 grams, Fat: 14 grams, Total carbs: 6 grams, Fiber: 2 grams, Net carbs: 4 grams.
10. Sesame seeds: Sesame seeds are a popular ingredient used around the world, most notably as a topping for baked goods like hamburger buns. They’re low in carbs and high in fat, making them a good choice for ketogenic diets. One ounce (28 grams) of sesame seeds contains: Calories: 160, Protein: 5 grams, Fat: 13 grams, Total carbs: 7 grams, Fiber: 5 grams, Net carbs: 2 grams.
11. Pine nuts: Pine nuts are tree nuts that are best known as an ingredient in pesto, an Italian sauce made with olive oil, parmesan cheese, and basil. However, they’re extremely versatile and have a unique, earthy flavor that pairs well with many foods. They also happen to be low in carbs and high in fat. One ounce (28 grams) of pine nuts provides: Calories: 191, Protein: 4 grams, Fat: 19 grams, Total carbs: 4 grams, Fiber: 1 gram, Net carbs: 3 grams.
12. Sunflower seeds: Sunflower seeds are a popular, high-fat snack that can make an excellent addition to your keto diet. One ounce (28 grams) of shelled sunflower seeds contains: Calories: 164, Protein: 6 grams, Fat: 14 grams, Total carbs: 6 grams, Fiber: 2 grams, Net carbs: 4 grams.
13. Almonds: Almonds and related products like almond butter, milk, or flour are versatile keto diet staples. One ounce (28 grams) of almonds contains: Calories: 164, Protein: 6 grams, Fat: 14 grams, Total carbs: 5 grams, Fiber: 3 grams, Net carbs: 2 grams.

Peanuts and the Carnivore Diet: An Incompatible Combination

Given the strict requirements of the carnivore diet, peanuts are not compatible. The carnivore diet eliminates all plant-based foods, including legumes like peanuts.

Animal-Based Diet Food List

The animal based diet food list is divided into three categories: low, medium, and high toxicity. The term toxicity is not meant to scare you, but the goal is to highlight that some foods can harm your body if over consumed. There is no exact formula to follow. Everyone has a different health background. Your tolerances and preferences will likely differ from others following an animal-based diet. Our ultimate goal is to help you regain health and lead a happy, fulfilling life.

Read also: The Paleo Peanut Butter Guide

• Animal Proteins: Prioritize any cut of meat from ruminant animals like cows, deer, sheep, goats, or wild game.
• Dairy: Dairy can be a valuable addition to your animal-based diet. A1 or A2 dairy (A1 casein is found in most cows’ milk in the United States. The A2 variant is present in the milk of a small percentage of US cows and other animals like buffalo, goats, and sheep and can be easier to digest (5).
• Fruit: Almost every fruit (fresh, frozen, or dried) is acceptable on an animal-based diet. Wild-caught seafood can have issues like contamination with heavy metals, microplastics, or antibiotics. We suggest avoiding the foods from this section as much as possible. You may thrive with kale or onions in your diet; that’s fine!
• Vegetable & Seed Oils: Canola, Corn, Soybean, Rapeseed, Cottonseed, Safflower, Peanut, Rice Bran, Soy, etc.

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