From the Guidelines
The carnivore diet is not recommended as a long-term eating pattern for most people due to its potential for nutritional deficiencies, increased risk of heart disease, and negative impacts on gut health. This diet consists exclusively of animal products like meat, fish, eggs, and sometimes dairy, while completely eliminating plant foods such as fruits, vegetables, grains, legumes, nuts, and seeds. According to the most recent and highest quality study available, a diet rich in vegetables and fruits is associated with a decreased risk of cardiovascular and overall mortality 1.
Some of the key concerns with the carnivore diet include:
- Lack of essential nutrients found in plant foods, particularly fiber, vitamin C, and various antioxidants
- Increased risk of heart disease due to high saturated fat intake
- Potential kidney stress from excessive protein
- Negative impacts on gut health from lack of fiber
While some people report short-term benefits like weight loss or reduced inflammation, these benefits can typically be achieved through less restrictive elimination diets. The American Cancer Society guidelines on nutrition and physical activity for cancer prevention recommend a diet based on whole foods, including vegetables, fruits, and whole grains, and low in saturated fat, red meat, and alcohol 1.
If you're interested in trying this diet, it's strongly advised to consult with a healthcare provider first, consider it only as a short-term intervention, supplement appropriately, monitor blood markers regularly, and have a plan for transitioning to a more balanced diet afterward. Most health experts recommend more balanced approaches that include a variety of both animal and plant foods for optimal health, such as the Mediterranean diet, which has been shown to have positive effects on cardiovascular health 1.
In terms of specific recommendations, the ESPEN guidelines on nutrition in cancer patients suggest maintaining a healthy weight and lifestyle, which includes being physically active and eating a diet based on vegetables, fruits, and whole grains, and low in saturated fat, red meat, and alcohol 1. The American Cancer Society guidelines also recommend limiting consumption of processed and red meats, and choosing fish, poultry, or beans as an alternative to beef, pork, and lamb 1.
Overall, while the carnivore diet may have some short-term benefits, the potential risks and nutritional deficiencies associated with this diet make it unsuitable as a long-term eating pattern for most people. A more balanced approach that includes a variety of both animal and plant foods is recommended for optimal health.
From the Research
Effects of a Carnivore Diet
- The carnivore diet, consisting exclusively of animal products, has been assessed for its micronutrient adequacy against national nutrient reference values (NRVs) 2.
- This diet has been found to meet several NRV thresholds for nutrients such as riboflavin, niacin, phosphorus, zinc, Vitamin B6, Vitamin B12, selenium, and Vitamin A, and exceeded the sodium threshold 2.
- However, it fell short in thiamin, magnesium, calcium, and Vitamin C, and in iron, folate, iodine and potassium in some cases, with fibre intake being significantly below recommended levels 2.
- A study of 2029 adults consuming a carnivore diet reported high levels of satisfaction and improvements in overall health, well-being, and various medical conditions, with few adverse effects 3.
- The same study found that participants with diabetes reported benefits including reductions in median BMI, glycated hemoglobin, and diabetes medication use 3.
- Despite these findings, concerns for nutrient deficiencies and cardiovascular disease risk have been raised, and tailored nutritional guidance and supplementation strategies are recommended to ensure careful consideration of micronutrient intake to prevent deficiencies 2, 3.
Comparison to Other Diets
- In contrast to the carnivore diet, a vegetarian diet has been found to provide a low intake of saturated fat and cholesterol and a high intake of dietary fibre and many health-promoting phytochemicals, resulting in lower body mass index, serum total and low-density lipoprotein cholesterol levels, and blood pressure 4.
- A plant-based diet has also been found to improve diet quality and reduce the risk of chronic diseases such as cardiovascular disease, cancer, diabetes, obesity, and other disorders 5.
- However, vegetarian diets may require careful planning to ensure adequate intake of certain nutrients, such as vitamin B12, vitamin D, iron, zinc, and omega-3 fatty acids 4, 6.