Are Potatoes Allowed on the Carnivore Diet? The Ultimate Guide You Need to Read

The carnivore diet is an extremely restrictive dietary approach centered around the consumption of meat, fish, and other animal products. It excludes all other food groups, including fruits, vegetables, legumes, grains, nuts, and seeds. Proponents of the diet claim it can aid in weight loss, improve mood issues, and regulate blood sugar, among other health benefits. However, due to its restrictive nature and lack of scientific backing, the carnivore diet raises many questions and concerns.

What is the Carnivore Diet?

The carnivore diet is a restrictive diet that only includes meat, fish, and other animal foods like eggs and certain dairy products. The carnivore 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. It excludes all other foods, including fruits, vegetables, legumes, grains, nuts, and seeds. Its proponents also recommend eliminating or limiting dairy intake to foods that are low in lactose - a sugar found in milk and dairy products - such as butter and hard cheeses.

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. Shawn Baker, an American orthopedic doctor, is the most well-known proponent of the carnivore diet. He cites testimonials from those who follow the carnivore diet as proof that it can treat depression, anxiety, arthritis, obesity, diabetes, and more.

Following the diet involves eliminating all plant foods from your diet and exclusively eating meat, fish, eggs, and small amounts of low-lactose dairy products. 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. Carnivore diet plans may offer little guidance regarding calorie intake, serving sizes, or how many meals or snacks to eat per day. Most proponents of the diet suggest eating as often as you desire.

Foods Included in the Carnivore Diet

The carnivore diet includes only animal products and excludes all other foods. Specifically, someone on the carnivore diet can eat:

Meat: beef, chicken, turkey, lamb, pork, etc.
Organ meats: Liver, kidney, sweatbread, 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. In addition, some people choose to eat yogurt, milk, and soft cheese, but these foods are typically not included due to their carb contents.

Foods Excluded from the Carnivore Diet

All foods that do not come from animals are excluded from the carnivore diet.

Restricted foods include:

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.

Are Potatoes Allowed?

Based on the principles of the carnivore diet, potatoes are not allowed. Potatoes are vegetables, and the carnivore diet strictly excludes all plant-based foods. This includes all types of potatoes, regardless of how they are prepared.

Potential Benefits of the Carnivore Diet

Due to the limited research on the carnivore diet, it is difficult to definitively state its benefits. Any potential advantages are primarily inferred from knowledge about other diets and macronutrients.

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.
Reduced Intake of Processed Carbs: Since the carnivore diet excludes carbs, it eliminates cookies, cakes, candy, sodas, pastries, and similar high-carb foods. These foods are low in beneficial nutrients and often high in calories. Thus, they should be limited in a healthy, balanced diet.
Improved Blood Sugar Control: High-sugar foods can also be problematic for people with diabetes, as they can spike blood sugar levels. In fact, limiting refined carbs and sugary foods is often recommended to control diabetes. 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.

Downsides of the Carnivore Diet

Due to its highly restrictive nature and complete elimination of the majority of food groups, there are many downsides to the carnivore diet.

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.
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. This is not only due to the high vitamin, fiber, and mineral contents of plant foods but also their beneficial plant compounds and antioxidants. The carnivore diet does not contain these compounds and has not been associated with any long-term health benefits.
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. In fact, suboptimal gut health can lead to a number of issues and may even be linked to colon cancer. 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. Overall, following the carnivore diet may harm your gut health.
May Not Be 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.
Sustainability: The carnivore diet is difficult to follow long term and does not offer much variety.

Is the Carnivore Diet Sustainable?

The carnivore diet is extremely restrictive, consisting entirely of meat, fish, eggs, and small amounts of low-lactose dairy. The main thing I don’t like about this diet is how restrictive it is. It would be HARD to follow this for more than a few weeks. Next, your body needs more than just meat. This diet is intense and super restrictive. Like any extreme diet, the carnivore diet just isn’t sustainable.

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