From the Guidelines
A carnivorous diet is not recommended due to its potential negative impact on morbidity, mortality, and quality of life, as it lacks essential nutrients and fiber, and is high in saturated fat and cholesterol, which may increase cardiovascular risk. The most recent and highest quality study, 1, suggests that a Mediterranean diet, which is rich in fruits, vegetables, whole grains, and healthy fats, has significant health benefits, including reducing the risk of cardiovascular disease, cancer, and other age-related inflammatory diseases. This diet is also high in fiber, which can help promote a healthy gut microbiota, and is associated with a lower risk of obesity, type 2 diabetes, and certain types of cancer.
Some of the key benefits of a balanced diet, as recommended by 1, include:
- Reducing the risk of cardiovascular disease, cancer, and other chronic diseases
- Promoting a healthy weight and reducing the risk of obesity
- Supporting healthy blood sugar levels and reducing the risk of type 2 diabetes
- Providing essential nutrients, including fiber, vitamins, and minerals
- Supporting a healthy gut microbiota, which is essential for immune function and overall health
In contrast, a carnivorous diet, which is high in animal products and low in plant-based foods, may increase the risk of:
- Cardiovascular disease, due to its high levels of saturated fat and cholesterol
- Certain types of cancer, such as colorectal cancer, due to its low levels of fiber and high levels of red meat
- Nutritional deficiencies, such as vitamin C and fiber deficiency, due to its limited range of food sources
Overall, while a carnivorous diet may have some potential benefits, such as rapid weight loss and improved digestive health, its potential negative impact on morbidity, mortality, and quality of life makes it a less desirable choice than a balanced diet that includes a variety of whole, plant-based foods. As recommended by 1, it is essential to consult with a healthcare provider before making any significant changes to your diet, especially if you have existing health conditions or are taking medications.
From the Research
Benefits of a Carnivorous Diet
- The carnivore diet has been associated with several health benefits, including improvements in overall health, well-being, and various medical conditions 2
- Adults consuming a carnivore diet reported high levels of satisfaction and few adverse effects, contrary to common expectations 2
- The diet has been shown to be effective in managing certain chronic conditions, such as diabetes, with participants reporting reductions in BMI, glycated hemoglobin, and diabetes medication use 2
Nutrient Intake and Status
- The carnivore diet has been found to meet several national nutrient reference values (NRVs) for nutrients such as riboflavin, niacin, phosphorus, zinc, Vitamin B6, Vitamin B12, selenium, and Vitamin A 3
- However, the diet may fall short in certain nutrients, including thiamin, magnesium, calcium, and Vitamin C, and may exceed the sodium threshold 3
- Fibre intake on a carnivore diet is significantly below recommended levels 3
Comparison to Other Diets
- A systematic review of observational and intervention studies found that plant-based diets, including vegetarian and vegan diets, have different nutrient intake and status profiles compared to meat-eaters 4
- Vegan diets, in particular, may be low in certain nutrients, such as vitamin B12, calcium, and iodine, and may require supplementation or fortified foods to prevent deficiencies 5
- The Mediterranean diet, which includes fish, monounsaturated fats, fruits, vegetables, and whole grains, has been shown to reduce the burden of cardiovascular disease and improve surrogates of cardiovascular health 6