The carnivore diet, characterized by the consumption of animal foods while excluding most or all plant-based foods, has recently gained traction. A variation of this, the semi-carnivore diet, allows for some inclusion of non-animal products. This article will explore the potential benefits and risks associated with a semi-carnivore diet.
Introduction to the Carnivore Diet
The carnivore diet stands in stark contrast to dietary guidelines that universally recommend dietary variety to meet human nutritional needs. While vegan diets, which eliminate animal foods, have been promoted for various health and ethical reasons, the carnivore diet represents an opposite approach, restricting food intake primarily to animal products.
Historical Context and Rationale
Historically, diets high in animal foods have been discouraged due to concerns about saturated fat content and a perceived lack of essential nutrients and bioactive compounds typically found in plant-based foods. However, historical reports from Arctic and nomadic societies suggest that animal-based diets with minimal plant matter were consumed by traditional populations for extended periods, seemingly without adverse health effects. Inspired by these observations, some researchers and clinicians in the past have experimented with meat-only diets for managing conditions like diabetes.
Defining the Semi-Carnivore Diet
The carnivore diet consists entirely of meat and animal products, excluding all other foods. A semi-carnivore diet is a slightly less restrictive version of the carnivore diet that allows for some non-animal products such as small amounts of low-lactose dairy (heavy cream, hard cheese, butter, etc.), salt, pepper, and seasonings with no carbs.
Motivation and Reported Outcomes
People are primarily motivated to adopt a carnivore diet for health reasons. Participants report high satisfaction levels and improvements in overall health, well-being, various medical conditions, and BMI.
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Dietary Composition
The most commonly consumed food is red meat (beef, lamb, venison, buffalo, goat), followed by eggs and non-milk dairy. Pork, poultry, and seafood are consumed less frequently. A significant portion of participants consumes organ meat and non-milk dairy weekly or more often. The consumption of starchy vegetables, non-starchy vegetables, fruits, or grains is infrequent, and a considerable percentage of participants do not use any vitamin supplements.
Perceived Health Status and Changes
Participants report improvements in chronic medical conditions, general health, and aspects of well-being such as energy, sleep, strength, endurance, mental clarity, memory, and focus. Many queried medical conditions improved with the diet.
Nutritional Aspects of Cheese in a Semi-Carnivore Diet
The inclusion of cheese within a semi-carnivore diet sparks debate. Cheese offers essential amino acids, aiding muscle repair, recovery, and hormone health. It is rich in calcium, phosphorus, zinc, and vitamin B12, supporting bone health, hair, skin, and brain function. Certain aged cheeses contain probiotics that promote a healthy gut microbiome, and cheese can enhance satiety.
Potential Risks of Cheese Consumption
Excessive cheese consumption may lead to insulin stimulation due to proteins like casein. It is calorie-dense, potentially causing weight stalls. Lactose intolerance can lead to digestive issues, and processed cheeses may contain non-carnivore-friendly additives. Cheese also contains casomorphins, which can lead to overconsumption. A case study documented a man on a cheese-heavy carnivore diet who developed cholesterol deposits and high LDL cholesterol levels.
Choosing Cheese Wisely
Not all cheeses are equal; lactose content varies. Aged hard cheeses like Parmesan, cheddar, and Gruyere are lower in carbohydrates and more compatible with the carnivore diet. Processed cheeses may contain hidden starches or vegetable oils, making them unsuitable. Soft and fresh cheeses like mozzarella are higher in lactose and can disrupt progress for sensitive individuals.
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Potential Benefits
Weight Loss: High-protein and low-carb diets can promote weight loss by increasing satiety and metabolic rate. The carnivore diet eliminates high-carb foods, which can be problematic for people with diabetes.
Blood Sugar Management: The carnivore diet can stabilize blood sugar (glucose) levels by preventing the blood sugar spikes after you chow down on carbs or sugary foods.
Reduced Inflammation: The carnivore diet has the potential to both increase inflammation drastically and decrease it.
Potential Risks and Downsides
High in Fat, Cholesterol, and Sodium: The carnivore diet can be high in saturated fat and cholesterol, potentially increasing the risk of heart disease. Processed meats can also lead to excessive sodium intake, increasing the risk of high blood pressure and kidney disease.
May Lack Certain Micronutrients and Beneficial Plant Compounds: The carnivore diet eliminates highly nutritious foods like fruits, vegetables, legumes, and whole grains, which contain beneficial vitamins, minerals, plant compounds, and antioxidants.
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Does Not Provide Fiber: The carnivore diet contains no fiber, which may lead to constipation and harm gut health.
May Not Be Suited for Some Populations: The carnivore diet may be problematic for people with chronic kidney disease, cholesterol hyper-responders, children, and people who are pregnant or lactating.
Long-Term Sustainability and Social Implications: The carnivore diet is difficult to follow long term and does not offer much variety, making it challenging to maintain a normal social life.
Reported Adverse Effects
Reported prevalence of adverse effects or symptoms consistent with nutritional deficiency is generally low and commonly preceded the diet. New or worsened diarrhea, constipation, weight gain, muscle cramps, hair loss or thinning, insomnia, dry skin, itchiness, heart rate changes, brittle fingernails, and menstrual irregularity occurred in a small percentage of participants.
Cardiovascular Disease Risk Factors
Cardiovascular disease risk factors are variably affected. While some participants reported resolution or improvement in lipid abnormalities, others experienced new occurrences or worsening. TC and LDL-cholesterol were markedly elevated, whereas HDL-cholesterol and TG were in an optimal range.
Impact on Diabetes
Respondents with diabetes reported substantial BMI reduction and marked reductions in diabetes medication usage and HbA1c.
Considerations for Those Considering a Semi-Carnivore Diet
The decision to embark on a semi-carnivore diet should not be taken lightly. It is essential to consider the potential risks and benefits, as well as individual health status and needs. Consulting with healthcare professionals, including doctors and registered dietitians, is crucial to ensure adequate nutrient intake and monitor any potential adverse effects.