From the Guidelines
It is recommended to approach the carnivore diet with caution due to the potential risks associated with it, as high protein intake from animal sources has been linked to increased risk of chronic diseases, such as cardiovascular disease, type 2 diabetes, and cancer 1.
Benefits of the Carnivore Diet
Benefits of the carnivore diet may include weight loss, improved blood sugar control, and increased energy levels, as reported by some individuals. However, these benefits are largely anecdotal and not supported by strong scientific evidence. Some studies suggest that restricting protein intake can increase lifespan in rodents and reduce the risk of aging-related diseases 1.
Risks Associated with the Carnivore Diet
Risks associated with the carnivore diet include:
- Increased risk of heart disease due to high intake of saturated fat and cholesterol
- Kidney damage from high protein intake
- Potential for nutrient deficiencies such as vitamin C, fiber, and certain minerals
- The diet may be low in certain essential nutrients like calcium, vitamin D, and omega-3 fatty acids if not properly planned
A diet high in red and processed meat has been associated with a small but significant increased risk of adverse cardiometabolic and cancer outcomes 1. Additionally, a diet low in red meat may lead to a loss of nutritional robustness, including deficiencies in nutrients such as B12, iodine, and iron 1.
It is essential to consult with a healthcare professional before starting the carnivore diet, especially for individuals with pre-existing medical conditions or taking medications such as blood thinners, diabetes medications, or cholesterol-lowering medications like statins 1. A thorough medical evaluation and monitoring may be necessary to minimize potential risks.
In general, a well-planned and balanced diet that includes a variety of whole foods from all food groups is recommended for optimal health and well-being. If considering the carnivore diet, it is crucial to weigh the potential benefits against the risks and to prioritize overall health and safety.
From the Research
Benefits of a Carnivore Diet
- A study published in 2021 found that adults consuming a carnivore diet experienced few adverse effects and instead reported health benefits and high satisfaction, including improvements in overall health, well-being, and various medical conditions 2.
- The same study found that participants with diabetes reported benefits including reductions in median BMI, glycated hemoglobin, and diabetes medication use 2.
- A case study model published in 2024 found that the carnivore diet met several national nutrient reference values (NRVs) for nutrients such as riboflavin, niacin, phosphorus, zinc, Vitamin B6, Vitamin B12, selenium, and Vitamin A 3.
Risks of a Carnivore Diet
- The 2021 study found that LDL-cholesterol was markedly elevated among participants consuming a carnivore diet, which may increase the risk of cardiovascular disease 2.
- The 2024 case study model found that the carnivore diet fell short in thiamin, magnesium, calcium, and Vitamin C, and in iron, folate, iodine, and potassium in some cases, which may increase the risk of micronutrient deficiencies 3.
- A study published in 2013 found that high protein intake above the recommended dietary allowance for adults may be associated with adverse effects such as disorders of bone and calcium homeostasis, disorders of renal function, increased cancer risk, disorders of liver function, and precipitated progression of coronary artery disease 4.
- Another study published in 2020 found that red and processed meats, which are commonly consumed on a carnivore diet, are associated with an increased risk of type 2 diabetes and mortality 5.
Nutrient Adequacy of a Carnivore Diet
- The 2024 case study model found that the carnivore diet may offer benefits for managing certain chronic conditions, but may also pose risks of micronutrient inadequacies 3.
- The study recommended tailored nutritional guidance and supplementation strategies to ensure careful consideration of micronutrient intake and prevent deficiencies 3.
- A study published in 2024 found that plant-based diets, which are often compared to carnivore diets, are associated with better lipid profiles, glycemic control, body weight/BMI, inflammation, and lower risk of ischemic heart disease and cancer 6.