In recent years, diets that prioritize high-quality protein and healthy fats have gained significant popularity. The keto diet, known for its low-carb, high-fat structure, and the carnivore diet, a more extreme version focused exclusively on animal-based foods, are leading this charge. While both diets have unique approaches and benefits, they share one critical component: high-quality meat.
For those on a carnivore diet, meat isn’t just a food group; it’s the centerpiece of every meal. But not all meat is created equal. Choosing pasture-raised, responsibly sourced cuts can elevate your health journey and align your food choices with ethical and sustainable practices.
This article delves into the role of high-quality meat in carnivore and keto diets, the benefits of pasture-raised options, and how to incorporate them into your plan effectively, with a particular focus on pork belly.
Understanding the Carnivore Diet
What Is the Carnivore Diet?
The carnivore diet is an all-animal-based eating plan that eliminates plant foods entirely. Advocates of this diet claim benefits such as weight loss, improved mental clarity, and reduced inflammation. The primary focus is on consuming:
- Red meats (beef, lamb, pork)
- Organ meats (liver, kidney, heart)
- Poultry (chicken, duck)
- Seafood (fish, shellfish)
- Animal-derived fats (tallow, lard)
- Dairy (if tolerated)
How It Differs from Keto
While keto diets allow for a mix of low-carb vegetables, nuts, and seeds, the carnivore diet focuses solely on animal-based products. This eliminates carbs entirely, pushing the body into a deeper state of ketosis, where fat becomes the primary fuel source.
Read also: Juicy Keto Meatballs
Benefits of the Carnivore Diet
- Simplicity: No complex meal plans or calorie counting; just meat and animal products.
- Nutrient Density: High-quality meat and organ cuts provide essential vitamins and minerals.
- Reduced Inflammation: Eliminating plant-based foods may reduce dietary irritants for some individuals.
- Enhanced Satiety: Protein and fat provide long-lasting fullness, reducing cravings.
The Importance of High-Quality Meat
What Makes Meat “High Quality”?
Not all meat is created equal. High-quality meat refers to:
- Pasture-Raised: Animals graze on natural diets, resulting in healthier, more flavorful meat.
- Grain-Finished (When Applicable): Enhances marbling and flavor without compromising quality.
- Additive and Hormone-Free: Ensures cleaner, healthier meat.
- Ethically Sourced: Supports humane farming practices and sustainability.
Why It Matters on a Carnivore Diet
When meat forms the entirety of your diet, the quality becomes paramount.
Pork Belly on the Carnivore Diet
Pork belly is a boneless cut of meat that comes from the underside of a hog’s belly. Once the butcher has removed the spareribs and loin from the pig, the tender pork belly may be left over. This may explain its lower price at your local meat market. Because pork belly has a high fat content, it’s best when prepared in any of the following ways:
- slow-roasting
- oven-roasting
- braising
- stewing
- deep-frying
- grilling
- smoking
- pan-searing
If you want the most tender pork belly, you may opt for a slow, moist cooking method such as braising or stewing. These cooking methods distinguish pork belly from bacon, which is pork belly with its skin removed that has been cured, salted, and smoked. Chefs often pan-fry bacon or cook it in the oven.
Nutritional Profile of Pork Belly
A 4-ounce (113-gram) serving of pork belly provides:
Read also: Keto Pork Chops: Quick & Simple
- Calories: 585
- Protein: 11 grams
- Total fat: 60 grams
- Saturated fat: 22 grams
- Sodium: 36.2 mg
- Thiamine (B1): 37.3% of the Daily Value (DV)
- Riboflavin (B2): 21% of the DV
- Niacin (B3): 33% of the DV
- Pantothenic acid (B5): 5.8% of the DV
- Vitamin B6: 8.6% of the DV
- Vitamin B12: 39.5% of the DV
- Vitamin E: 3% of the DV
- Iron: 3.3% of the DV
- Zinc: 10.5% of the DV
- Copper: 6.6% of the DV
Because pork belly consists mostly of fat, this serving size packs up to 585 calories, 60 grams of total fat, and 22 grams of saturated fat. However, it’s also an excellent source of B vitamins, as well as a source of other important nutrients such as vitamin E, zinc, iron, and copper. Plus, pork belly is very low in sodium, providing only 36.2 mg per serving. Some recipes may boost the sodium content, so take note of how you prepare your pork belly.
Compared with other pork cuts, pork belly is higher in fat and lower in protein.
Culinary Benefits of Pork Belly
Pork belly is well known for its succulent, rich flavor. You can deepen the rich, savory taste of pork belly by slow-cooking it so that the fat renders and breaks down. Considering pork belly’s strong fatty taste, you may want to serve your dish with light, fresh ingredients such as cucumber, lettuce, citrus, herbs, and pickled onions.
Pork belly’s versatility makes it a popular ingredient in dishes from many cultures. You can find it in sandwiches, stuffed buns, stews, hot pot, ramen, tacos, tamales, and many more dishes. It’s also served by itself either roasted, barbecued, or deep-fried. Moreover, many dishes use crispy pork belly as a garnish.
If you’re searching for a delicious yet affordable cut of meat, pork belly is a great option. It’s cheaper than other pork cuts such as tenderloin and loin.
Read also: Delicious Keto Pork Chops Recipe
Potential Downsides of Pork Belly
Because pork belly contains so much fat, it’s high in calories. It has roughly 585 calories per 4 ounces (113 grams). Therefore, it may not be a great option for people trying to lose weight or decrease calorie intake. However, if you enjoy pork belly on rare occasions, it’s unlikely to affect any weight loss goals you may have.
Compared with other cuts of pork, pork belly contains more saturated fat. While saturated fat can be part of a healthy diet, a South Korean study on pork belly intake suggests lowering your total calories from saturated fat. That’s because it may be linked to numerous health conditions, including heart disease. A 4-ounce (113-gram) serving of pork belly has 22 grams of saturated fat, or almost 10% of calories from saturated fat based on a 2,000-calorie diet. Therefore, you may decide to eat pork belly only on special occasions or to consume smaller portions.
Pork belly is lower in protein than other cuts of pork. For example, pork loin contains an impressive 24 grams of protein per 4-ounce (113-gram) serving. Pork belly contains only 10 grams for the same serving size. If you’re looking to increase your protein intake, opt for other pork cuts, such as pork loin, pork tenderloin, ribs, or ham.
Incorporating Pork Belly into Your Carnivore Diet
Carnivore Diet Pork Belly Recipe: Crispy Cracks for All Meals
This Carnivore pork belly recipe gives super yummy, crispy, tender, and juicy pork belly slices, as you need to fry them in an air fryer. This dish can be your main course, but since the pork belly is cut into smaller, bite-sized pieces, you can also have it as a snack or a side dish. Using an air fryer reduces the cooking time and streamlines the process. Pork belly provides adequate amounts of protein for muscle growth, repair, and overall body function. Pork belly includes several vitamins and minerals, including thiamin, niacin, vitamin B12, zinc, and selenium.
Ingredients:
- 1 lb. pork belly slices
- 1 tsp salt
- 1/2 tsp pepper (optional)
Instructions:
- Cut pork belly slices into bite-sized pieces.
- Season the pieces with salt (and pepper).
- Preheat the air fryer for 3 minutes.
- Place the pieces into the air fryer at 390 for 15 minutes. Turn them in every 5 minutes to fry all sides.
- Remove from the air fryer and enjoy!
Sample Carnivore Diet Meal Plan Incorporating Pork Belly
- Breakfast: Scrambled eggs cooked in tallow, side of crispy pork belly, bone broth with a dash of sea salt
- Lunch: Grilled ribeye steak, beef liver sautéed in butter, bone marrow roasted with herbs
- Dinner: Roasted leg of lamb, duck fat roasted chicken thighs, side of lamb heart medallions
- Snacks: Jerky made from pasture-raised beef, hard-boiled eggs, pork rinds (check for clean ingredients)
General Guidelines for the Carnivore Diet
Starting with Staples
Begin your carnivore journey with versatile cuts like:
- Ground Beef: Affordable and easy to prepare.
- Ribeye Steak: Rich in fat and flavor.
- Chicken Thighs: A budget-friendly option for variety.
- Pork Belly: Perfect for achieving a crispy, satisfying texture.
Expanding to Specialty Cuts
To maximize nutrients and culinary enjoyment, incorporate:
- Organ Meats: Liver, heart, and kidney are nutrient powerhouses.
- Bone Marrow: Excellent for collagen and healthy fats.
- Short Ribs: A tender, fatty cut ideal for slow cooking.
Using Animal Fats
Replace plant-based oils with:
- Tallow: Great for frying or roasting.
- Duck Fat: Adds a rich flavor to any dish.
- Lard: Ideal for baking or sautéing.
Embracing Variety
Include seafood and poultry to diversify your nutrient intake. Options like salmon, sardines, and duck provide essential omega-3s and proteins.
Common Questions and Concerns About the Carnivore Diet
Is it safe to eat only meat?
While controversial, proponents argue that humans evolved on a meat-centric diet. High-quality meat provides essential nutrients, though individual needs may vary.
What about fiber?
Carnivore advocates claim that fiber is unnecessary for digestive health when consuming a zero-carb diet. However, this is a personal consideration.
How do I avoid nutrient deficiencies?
Incorporating organ meats, seafood, and a variety of cuts ensures a balanced intake of essential vitamins and minerals.
Can I drink coffee or tea?
Opinions vary. Purists avoid all plant-based products, while others allow these beverages.
Potential Benefits and Risks of the Carnivore Diet
Potential Benefits
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.
Due to the removal of highly processed carbohydrates in the carnivore diet, you might see some early benefits such as improved blood pressure, reduced belly fat, and improved cardiovascular health.
Risks and Downsides
The carnivore diet is high in fat, cholesterol, and sodium. Given that the carnivore diet consists solely of animal foods, it can be high in saturated fat and cholesterol. Saturated fat may raise your LDL (bad) cholesterol, which may increase your risk of heart disease. Moreover, some processed meats, especially bacon and breakfast meats, also contain high amounts of sodium. Eating a lot of these foods on the carnivore diet can lead to excessive sodium intake, which has been linked to an increased risk of high blood pressure, kidney disease, and other negative health outcomes. Red and processed meat intake has also been linked to higher rates of certain types of cancer, including colon and rectal cancer.
The carnivore diet may lack certain micronutrients and beneficial plant compounds. The carnivore diet eliminates highly nutritious foods like fruits, vegetables, legumes, and whole grains, all of which contain beneficial vitamins and minerals. Following a restrictive diet like the carnivore diet may lead to deficiencies in some nutrients and the overconsumption of others. What’s more, diets that are rich in plant-based foods have been associated with a lower risk of certain long-term conditions like heart disease, certain cancers, Alzheimer’s, and type 2 diabetes.
The carnivore diet does not provide fiber. Fiber, a non-digestible carb that promotes gut health and healthy bowel movements, is only found in plant foods. Thus, the carnivore diet contains no fiber, which may lead to constipation as a side effect. Additionally, fiber is incredibly important for the proper balance of bacteria in your gut. Overall, following the carnivore diet may harm your gut health.
The carnivore diet may not be suited for some 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.