The carnivore diet pros and cons

A mantra I often repeat here: If a diet is unbalanced, it is probably bad for you.

This is common sense, and it is especially true when the imbalance in diets comes from eliminating fruits and vegetables.

But, alas, even healthy people fall for these kinds of fad diets, which is why I am going to discuss the carnivore diet today.

What is the carnivore diet?

The carnivore diet involves consuming exclusively animal products while eliminating all plant foods. This typically means eating meat, fish, eggs, and sometimes dairy products, while completely avoiding vegetables, fruits, grains, legumes, and other plant-based foods.

 

Potential benefits

Proponents of the carnivore diet report several potential advantages:

Weight loss is possible due to the diet’s naturally low carbohydrate content and high protein intake.

The elimination of processed foods and simple carbohydrates may lead to more stable blood sugar levels, potentially benefiting individuals with insulin resistance or type 2 diabetes.

Many followers report reduced inflammation and improvement in autoimmune conditions.

The diet’s simplicity appeals to those who struggle with food choices or have multiple food sensitivities, as it eliminates most potential trigger foods.

Some people experience improved mental clarity and energy levels, possibly due to stable blood glucose and ketosis from minimal carbohydrate intake.

The high protein content supports muscle maintenance and growth, while the elimination of anti-nutrients found in some plants (like phytates and lectins) may improve nutrient absorption for certain individuals.

Animal products provide highly bioavailable forms of nutrients like vitamin B12, iron, and complete amino acid profiles.

 

Significant concerns

The complete elimination of plant foods means missing out on essential nutrients like vitamin C, fiber, folate, and thousands of beneficial plant compounds called phytonutrients. This nutritional restriction could lead to deficiencies over time, despite animal products being nutrient-dense.

The lack of dietary fiber is particularly problematic, as fiber supports digestive health, feeds beneficial gut bacteria, and helps regulate cholesterol levels.

Long-term adherence may negatively impact the gut microbiome diversity, which is crucial for immune function and overall health.

The diet’s high saturated fat content and absence of heart-protective plant compounds could potentially increase the risk of heart disease.

The restrictive nature makes the diet difficult to sustain both socially and practically. This is not an insignificant thing.

The elimination of potentially beneficial plant foods like berries, leafy greens, and nuts means missing out on compounds with proven anti-inflammatory and antioxidant properties.

 

The verdict

While some individuals may experience short-term benefits from the carnivore diet, particularly those with specific autoimmune conditions or severe food sensitivities, the short-term benefits generally have no real science backing them, and the long-term effects are probably flat-out bleak.

Most nutrition experts recommend a more balanced approach that includes a variety of both animal and plant foods.

So do I.