Are Vegetables Bad for You?

One of the most common questions that arises when considering the carnivore diet is, “Are vegetables bad for you?” Vegetables have long been promoted as an essential part of a healthy diet, but recent discussions within the health and wellness community have sparked debate over their true benefits. For those looking into following a carnivore or low-carb lifestyle, the idea of cutting out vegetables might seem radical, but it opens the door to exploring how different foods impact our health in unexpected ways.

 

The answer to whether vegetables are harmful is more nuanced than a simple yes or no as it depends on various factors. However, we’ll explore the problems with vegetables, why you may want to choose to avoid them, and address common misconceptions about them being health foods and nutrient powerhouses.

 

Whether you’re new to the carnivore diet or just curious about this perspective, we’ll take a closer look into why vegetables may not be as beneficial as we’ve been led to believe.

 

What Is the Carnivore Diet?

 

 

The carnivore diet, focusing on animal-based foods, offers several variations tailored to individual needs and health goals. Each variation has unique features:

 

Beef-Only Carnivore Diet

This approach focuses on consuming only beef, often chosen for its simplicity and effectiveness in elimination diets. We recommend starting here if you have autoimmune or chronic health issues you’re looking to support or put into remission. However, long-term adherence often requires incorporating a variety of meats for nutritional balance.

 

Lion Diet

A stricter form of the carnivore diet, the lion diet consists only of ruminant meats, salt, and water. It is often used as a starting point in elimination protocols, with the ability for gradual reintroduction of other meats. This strict diet is ideal for individuals with autoimmune and gut healing needs.

 

Nose-to-Tail Carnivore Diet

This variation advocates consuming all parts of the animal, including organ meats, for a more comprehensive nutrient intake. Caution is advised regarding liver and kidney consumption, especially for those with certain liver conditions, as it can lead to nutrient imbalances such as vitamin A toxicity.

 

Meat-Only Carnivore Diet

The meat-only carnivore diet expands to all muscle meats found in the animal kingdom while omitting organ meats, dairy, and eggs. This variation is ideal for individuals looking for a foundational elimination diet and who tolerate all muscle meat.

 

Zero-Carb Carnivore Diet

Focusing on foods that contain zero to almost no carbohydrates, this diet includes dairy, eggs, and all meat, centering on meat and animal fat. Some individuals choose to include seasonings. This option is great if you don’t have autoimmune or chronic health issues and tolerate dairy and eggs well.

 

Carnivore Keto Diet

A low-carb, high-fat approach, combining principles of the ketogenic diet with the carnivore diet. It mimics the effects of fasting while offering more dietary variation from keto options with low plant anti-nutrients. Foods such as avocados and coconut oil are often included. This diet suits metabolically healthy individuals who have healed or mostly healed their chronic health issues.

 

Carnivore-Ish Keto Diet

This variation allows for more flexibility, incorporating ketogenic elements while maintaining a focus on animal-based foods. Individuals may include alternative keto sweeteners, some nut products, and other keto varieties while remaining meat-heavy. It’s recommended for metabolically healthy individuals who have healed and don’t suffer from food addiction issues.

 

Animal-Based Diet

More inclusive than the strict carnivore diet, it centers on animal products but allows for the inclusion of fruit, honey, and raw dairy products. In our clinical practice, we’ve seen healthy individuals with high metabolic flexibility and elite athletes do well on this diet and don’t generally recommend this variation due to the risks of mixing fruit with high fat.

 

Creating the right personalized carnivore diet variation for you is essential for achieving your wellness goals.

 

What Are the Benefits of the Carnivore Diet?

 

 

The carnivore diet has gained significant attention for its incredible health benefits. Individuals on the carnivore diet have numerous reasons why someone would consider adopting this way of eating, ranging from improved digestion to a boost in mental clarity and weight loss. Here, are some of the many benefits of the carnivore diet and the reasons why it is worth trying.

 

Improved Digestive Health

One of the primary benefits of the carnivore diet is its positive impact on digestive health. Many people suffer from digestive issues such as bloating, gas, and irritable bowel syndrome (IBS). These problems are often exacerbated by plant-based foods that contain fiber and anti-nutrients such as lectins, oxalates, and phytates, which can interfere with nutrient absorption and irritate the gut lining. Eliminating these foods and focusing on easily digestible animal products allows individuals to experience significant relief from digestive discomfort.

 

Reduction in Inflammation

Chronic inflammation is a root cause of many health problems, including arthritis, autoimmune diseases, and cardiovascular conditions. The carnivore diet helps reduce inflammation by eliminating common inflammatory foods such as grains, legumes, and processed sugars. Animal-based foods are rich in omega-3 fatty acids and other anti-inflammatory compounds, which can help lower inflammation levels in the body.

 

 

Improved Mental Clarity and Mood

Many individuals experience improved mental clarity and mood stability on the carnivore diet. This is attributed to the elimination of inflammatory foods and the stabilization of blood sugar levels as well as mood-boosting nutrients. High-carb diets can lead to fluctuations in blood sugar, resulting in brain fog and mood swings. The carnivore diet, being low in carbohydrates, helps maintain steady blood sugar levels, leading to better cognitive function and mood.

 

Weight Loss and Metabolic Health

The carnivore diet is highly effective for weight loss and improving metabolic health. Eliminating carbohydrates allows the body to shift from using glucose as its primary energy source to burning fat for fuel, a state known as ketosis. This metabolic shift promotes fat loss and can help improve insulin sensitivity, making it beneficial for those with type 2 diabetes or metabolic syndrome.

 

Nutrient Density

Animal-based foods are nutrient-dense, providing a rich source of essential vitamins and minerals that are highly bioavailable. Foods such as beef and eggs are packed with nutrients such as vitamin B12, iron, zinc, and omega-3 fatty acids. The high nutrient density of the carnivore diet ensures that individuals meet their nutritional needs without the need for supplementation.

 

Simplicity and Satiety

The simplicity of the carnivore diet is another appealing factor. With a focus on meat, fish, and animal products, meal planning becomes straightforward. Additionally, animal-based foods are naturally satiating due to their high protein and fat content, which helps regulate appetite and reduce cravings. This can lead to more consistent eating patterns and a reduced likelihood of overeating.

 

 

Elimination of Food Sensitivities

For individuals with food sensitivities or allergies, the carnivore diet can be a game-changer. Eliminating all plant-based foods has helped many people find that chronic symptoms such as skin rashes, headaches, and joint pain significantly improve or disappear. This makes the carnivore diet an effective elimination diet to identify and manage food sensitivities.

 

Improved Skin Health

Skin conditions such as acne, eczema, and psoriasis can often be linked to dietary factors. The carnivore diet’s anti-inflammatory effects, combined with the absence of common allergens and irritants found in plant-based foods, can lead to clearer, healthier skin.

 

Hormonal Balance

Hormonal imbalances can cause a range of health issues, from mood disorders to weight gain. The carnivore diet supports hormonal health by providing essential fats and cholesterol needed for hormone production. This can be particularly beneficial for women dealing with hormonal fluctuations during menstruation, pregnancy, or menopause.

 

Energy and Physical Performance

Many people on the carnivore diet have increased energy levels and improved physical performance. The steady supply of high-quality protein and fats supports muscle maintenance and growth, while the absence of blood sugar spikes and crashes provides sustained energy throughout the day.

 

You can learn more about the benefits of the carnivore diet here.

 

The Problems With Vegetables

Vegetables, often hailed as health essentials, come with many downsides and potential risks. Here are the reasons why vegetables can be problematic.

 

Plant Anti-Nutrients

 

 

Plant-based foods are often hailed for their health benefits, but many contain anti-nutrients—compounds that can interfere with nutrient absorption and affect overall health. For many individuals, particularly those who have compromised gut health and other underlying health issues, these anti-nutrients cause more harm than good. Let’s explore some of the most common anti-nutrients and how they can impact the body.

 

Polyphenols and flavonoids, commonly found in dark chocolate, tea, and coffee, are often praised for their antioxidant properties. However, these compounds can also inhibit the absorption of important nutrients.

 

Gluten, a protein in grains such as wheat, is notorious for causing gut distress, especially for those with celiac disease or gluten sensitivities. It can lead to inflammation and damage to the gut lining, potentially triggering autoimmune responses. Gluten has been shown to be inflammatory for those without celiac disease as well.

 

Phytic acid, present in grains and legumes, binds to essential minerals such as iron and magnesium, reducing their absorption and possibly leading to deficiencies over time. Similarly, lectins found in legumes and grains can cause damage to the gut lining and trigger autoimmune reactions in sensitive individuals.

 

Oxalates, found in leafy greens such as spinach, bind to calcium and iron, preventing their absorption and increasing the risk of kidney stones for some people. Tannins, present in tea and coffee, can also inhibit iron absorption.

 

Cruciferous vegetables such as broccoli and cauliflower contain glucosinolates, which can interfere with iodine absorption and affect thyroid function, leading to potential hormone imbalances. Saponins, found in legumes, can interfere with nutrient absorption and damage the gut lining, causing leaky gut syndrome and autoimmunity.

 

Nightshade vegetables, such as tomatoes and potatoes, contain solanine, which can cause inflammation in individuals prone to sensitivities or autoimmune issues. Trypsin inhibitors, present in grains, can reduce protein digestion and lead to mineral deficiencies over time. Meanwhile, isoflavones, found in soy, are phytoestrogens that can disrupt hormone regulation, particularly in those with estrogen-sensitive conditions.

 

While proper food preparation techniques such as soaking, sprouting, and cooking can help reduce the impact of these anti-nutrients, it is impossible to completely remove these anti-nutrients from plant-based foods. Particularly for individuals with compromised health, even these measures will not fully mitigate the risks, making it important to consider the potential downsides of plant-based foods.

 

Vegetable Nutrient Bioavailability

 

 

When comparing the bioavailability of nutrients from plant-based and animal-based foods, animal sources generally offer superior nutrient absorption and utilization. This is largely because many of the nutrients in animal foods are in a more bioavailable form, meaning they are easier for the body to absorb and utilize.

 

For instance, iron from animal products is found in the heme form, which is more readily absorbed by the body compared to non-heme iron in plants. Similarly, vitamin A in animal foods exists as retinol, the active form that the body can directly use, whereas plant-based sources provide beta-carotene, which must first be converted into retinol—a process that can be inefficient, especially in individuals with certain genetic variations or digestive issues.

 

 

Animal foods also contain complete proteins, meaning they provide all nine essential amino acids in optimal ratios, enhancing the body’s ability to build and repair tissues. In contrast, many plant-based proteins are incomplete, requiring careful food combining to meet all essential amino acid needs. Additionally, nutrients such as vitamin B12, which is vital for brain and nervous system health, are only found in meaningful quantities in animal foods. Plant sources lack B12 altogether, making supplementation necessary for those following plant-based diets.

 

Plant-based foods not only tend to have lower bioavailability for certain nutrients but also often contain compounds known as anti-nutrients as mentioned above. These compounds can bind to minerals such as calcium, magnesium, iron, and zinc, reducing their absorption in the body. While anti-nutrients are a relevant factor, the key issue remains that animal foods inherently provide nutrients in forms that are more readily absorbed, making them a more nutrient-dense and efficient option for meeting the body’s nutritional needs.

 

Glyphosate and Pesticide Exposure

 

 

Glyphosate, a widely used herbicide in agriculture, has raised significant health concerns due to its many adverse effects. Exposure to glyphosate and other pesticides has been linked to various health issues, including cancer, endocrine disruption, reproductive problems, and developmental disorders. The International Agency for Research on Cancer (IARC) classified glyphosate as a probable human carcinogen in 2015, associating it with an increased risk of non-Hodgkin lymphoma. Additionally, glyphosate can disrupt the gut microbiome, contributing to a range of health problems.

 

Pesticides, in general, can pose serious health risks. They can affect the nervous system, cause skin and eye irritation, and harm the endocrine system, leading to hormonal imbalances. Prolonged exposure to certain pesticides has also been linked to respiratory issues, neurological disorders, and developmental delays in children. These health risks are not limited to farmworkers but also extend to the general population through food residues and environmental contamination.

 

Organic farming is often seen as a safer alternative, but it is not without its challenges. Organic pesticides, while derived from natural sources, can still be harmful. For example, copper sulfate, an organic fungicide, can be toxic to aquatic organisms and accumulate in the soil, causing long-term environmental damage. Rotenone, another organic pesticide, has been linked to Parkinson’s disease in humans.
Despite being organic, these pesticides can still pose health risks to humans and the environment, challenging the notion that all organic farming practices are inherently safe.

 

GMO Produce

 

 

Genetically modified organisms (GMOs), including GMO produce, have raised significant concerns regarding their safety and potential health risks. One of the primary concerns is the potential for unintended health effects, as genetic modifications can alter the natural composition of vegetables in ways that may introduce new allergens or increase the concentration of existing allergens.

 

This can pose risks for individuals with food sensitivities or allergies, leading to unforeseen allergic reactions. Additionally, the genetic modifications in these crops often involve traits designed to resist pests or tolerate herbicides, which can result in higher levels of pesticide residues on the produce, raising concerns about chronic exposure to these chemicals and their long-term effects on human health, including hormone disruption and potential links to cancer.

 

Another growing issue with GMO vegetables is the potential for cross-contamination between GMO and non-GMO crops, which can impact both organic farming and biodiversity. Cross-pollination between GMO and traditional crops can lead to unintended genetic mixing, complicating efforts to maintain pure, non-GMO food sources. Furthermore, some evidence suggests that genetic modifications may lead to an increase in the concentration of anti-nutrients, such as lectins or phytic acid, which can inhibit nutrient absorption and contribute to nutrient deficiencies over time.

 

A major concern with GMO foods is the lack of long-term safety data. Since GMOs are a relatively recent development in agriculture, comprehensive studies assessing the long-term effects of consuming these foods are limited. Many scientists and health professionals argue that we simply do not yet know the full extent of potential health risks because there has not been enough time to observe the long-term impacts. This uncertainty leads many to advocate for caution when consuming GMO vegetables, especially given the possibility of unforeseen health consequences that may arise as more data becomes available over time.

 

The Use of Apeel and Other Preservatives

 

 

Apeel is a preservative coating applied to both conventional and organic produce to extend shelf life by reducing water loss and oxidation. Composed of plant-derived materials, Apeel forms an invisible barrier on the surface of fruits and vegetables. Apeel and Organipeel both contain harmful ingredients such as mono- and diglycerides, along with other problematic ingredients that can’t be washed off or removed. Even though they contain trans fats derived from vegetable oils, they are not required to list trans fats as an ingredient on the label due to loopholes in food labeling regulations, courtesy of the FDA’s Generally Recognized as Safe (GRAS) policies.

 

 

In addition to Apeel, other preservatives such as GreenVenus, which uses polyphenol oxidase inhibitors, are also employed to maintain produce freshness. These substances often are not required to be listed on produce labels, raising issues about consumer awareness and choice.

 

Furthermore, the misting spray used in grocery stores to keep produce fresh can introduce chemicals that are absorbed by fruits and vegetables, potentially posing health risks. ProduceMaxx is a common disinfectant used in this application along with rinsing and soaking both conventional and organic produce. The health risks associated with hypochlorous acid, found in products such as ProduceMaxx, are linked to its potential degradation into harmful byproducts such as chlorate. Chlorate exposure poses risks such as gastritis, kidney damage, and blood disorders.

 

Despite hypochlorous acid being naturally produced by the immune system and commonly used as a disinfectant, the industrial production process raises concerns, especially when the compound is not properly stabilized. Additionally, potential exposure to chlorate could affect vulnerable populations such as children with iodine deficiencies. The lack of transparency around certain ingredients in ProduceMaxx and its classification as a pesticide also fuels skepticism, even though it is widely regarded as a safe disinfectant in regulated concentrations.

 

These practices bring attention to the complexities and potential dangers of modern methods used to preserve produce. While they aim to reduce food waste and improve shelf life, they also compromise the nutritional quality and safety of the food we consume.

 

The Importance of Seasonality

The importance of seasonality in vegetable consumption cannot be overstated. Vegetables naturally grow in specific seasons in particular regions, providing optimal taste and nutritional value. Consuming seasonal produce ensures that we are eating vegetables at their peak freshness and flavor. However, the artificial production of vegetables out of season can lead to a reduction in nutritional quality and taste.

 

 

Additionally, the environmental impact of shipping vegetables from different parts of the world to ensure year-round variety is significant. This process contributes to increased carbon emissions due to long transportation distances, often involving planes, ships, and trucks. It also requires substantial energy for storage and refrigeration to keep produce fresh during transit. This not only affects the carbon footprint but also increases the overall cost of produce.

 

Seasonal eating supports local agriculture, reduces environmental impact, and increases the nutritional quality of our diet. Aligning our consumption with natural growing cycles allows us to contribute to a more sustainable food system, reduce our reliance on fossil fuels, and support local farmers. This approach promotes a healthier, more eco-friendly lifestyle and helps maintain the balance of our ecosystems.

 

The Carnivore Diet and Vegetables

 

 

The carnivore diet eliminates all vegetables, which helps mitigate several risks associated with plant-based foods, making it a favorable option for healing and optimal health. Focusing exclusively on animal-based foods, the carnivore diet avoids plant anti-nutrients that can inhibit nutrient absorption and cause digestive issues.

 

It also bypasses the potential health hazards linked to glyphosate and pesticide residues found in conventional and organic produce. Additionally, the diet side steps preservatives such as Apeel, which can introduce allergens and obscure the natural state of produce, as well as the misting sprays and other chemical treatments used to keep vegetables fresh in grocery stores.

 

The carnivore diet also addresses environmental concerns associated with off-season production and global transportation of vegetables. These practices contribute to significant carbon emissions and energy consumption, negatively impacting the environment. Eating a diet composed solely of animal products allows individuals to support local, sustainable agriculture and reduce their carbon footprint.

 

This focus on animal-based foods ensures a straightforward and effective approach to nutrition, free from the complexities and potential hazards associated with vegetable consumption, making the carnivore diet a compelling option for those seeking to improve their health and well-being through dietary changes.

 

So, Are Vegetables Bad for You?

The answer is nuanced, depending on sourcing, seasonality, organic status, and individual health circumstances. Some people thrive on meat-based diets that include some vegetables, particularly when the produce is organic and in season. However, individuals with certain health issues struggle with vegetables due to anti-nutrients such as oxalates, lectins, and phytates, which can inhibit nutrient absorption and cause digestive issues.

 

For some, the carnivore diet is necessary because they cannot tolerate any vegetables or fruits and require significant healing before reintroducing them. The goal is to heal the gut and overall health sufficiently to tolerate vegetables if desired. We always advocate for a meat-heavy diet, as animal-based foods are nutrient-dense and highly bioavailable. However, whether vegetables should be included varies from person to person.

 

Each individual’s journey to optimal health is unique, and while some may benefit from incorporating vegetables, others may need to avoid them to manage chronic conditions or food sensitivities. The key is to listen to your body, consult with your trusted healthcare provider, and adjust your diet to meet your specific needs and circumstances.

 

Closing Thoughts on Vegetables and Health

In conclusion, modern-day vegetables can be problematic for various reasons. Many contain anti-nutrients such as phytic acid and lectins, which can hinder the absorption of essential minerals and cause adverse health risks. Additionally, the widespread use of glyphosate and other pesticides on crops raises concerns about long-term exposure and its impact on health.

 

Emerging technologies such as Apeel, GreenVenus, and ProduceMaxx, which are used to preserve produce, often involve unlisted preservatives or coatings, leading to potential health risks that remain underreported. GMOs present another issue, with unknown long-term effects and the potential for increased anti-nutrients in genetically modified crops. Finally, vegetables are often consumed out of season or shipped long distances, contributing to environmental degradation and reduced nutrient content.

 

Ultimately, vegetables should be viewed as survival foods, not diet staples. They can complement a meat-heavy diet, which provides the most bioavailable and nutrient-dense sources of essential vitamins and minerals. Many people can thrive without vegetables entirely, and for those who are healthy enough to tolerate them, vegetables may have a place in the diet.

 

However, for optimal nutrition and wellness, prioritizing animal-based foods remains the best approach.

 

Work With Our Trusted Carnivore Diet Functional Nutritional Therapy Practitioners

The Nutrition with Judy practice is honored to be a trusted carnivore diet practitioner support serving clients from around the globe. We’re passionate about helping our clients achieve root-cause healing in order to lead the best quality of life possible that’s nearly symptom-free. Our team is dedicated to debunking mistruths and providing nuanced health education. We welcome you to explore our free resources and are always available to support you through personalized protocols. Our Symptom Burden Assessment (SBA) is the perfect starting point for discovering your root cause and is required to work with our team— you can learn more in-depth about this powerful tool here.