Is It Safe to Eat Raw Liver?

In the ever-evolving landscape of wellness trends, raw liver has emerged as a controversial yet fascinating topic. Some advocates within the health community hail raw liver as a miracle food, insisting that consuming it in its raw state is essential for maximizing health benefits and bioavailability. This organ, rich in nutrients, is often highlighted as a key component of diets that prioritize nutrient density and ancestral eating patterns.

 

However, when it comes to liver and organ meat consumption, there’s more nuance than meets the eye. While organ meats, such as liver, can play a role in some meat-based diets, their consumption—especially in raw form—comes with considerations that should not be overlooked. Some variations of the carnivore diet include organ meats and tout their importance. Yet, the debate over whether raw or cooked liver is superior continues to stir discussion.

 

We’ll explore the intricacies of liver consumption, taking a closer look at its place within a meat-based diet. We’ll also debunk some of the common misconceptions about the purported benefits of raw organ meat, providing you with a balanced perspective on this trend.

 

What Is the Carnivore Diet?

 

 

The carnivore diet, centered around animal-based foods, offers several variations tailored to individual needs and health objectives. Each version has distinct characteristics:

 

• Beef-Only Carnivore Diet: This variation focuses exclusively on beef, making it a popular choice for those seeking simplicity and effectiveness, especially in elimination diets. It’s often recommended as a starting point for individuals with autoimmune or chronic health conditions aiming for remission. However, for long-term success, incorporating a variety of meats is typically necessary to achieve nutritional balance.

 

• Lion Diet: As a more restrictive form of the carnivore diet, the lion diet includes only ruminant meats, salt, and water. It is commonly used as an initial step in elimination protocols, with the option to gradually reintroduce other meats. This strict approach is particularly beneficial for those with autoimmune conditions or gut health concerns.

 

• Nose-to-Tail Carnivore Diet: Advocating for the consumption of the entire animal, this variation includes organ meats to provide a comprehensive nutrient profile. However, caution is advised when consuming liver and kidneys, particularly for those with certain liver conditions, due to the risk of nutrient imbalances such as vitamin A toxicity.

 

• Meat-Only Carnivore Diet: This approach broadens the scope to include all muscle meats from the animal kingdom, while excluding organ meats, dairy, and eggs. It’s ideal for individuals seeking a foundational elimination diet and who tolerate all types of muscle meat.

 

• Zero-Carb Carnivore Diet: This variation focuses on foods with zero or minimal carbohydrates (carbs), including dairy, eggs, and all meats, emphasizing meat and animal fat. Some individuals may incorporate seasonings with this approach. It is a suitable option for those without autoimmune issues who can tolerate dairy and eggs.

 

• Carnivore Keto Diet: Combining the principles of the ketogenic (keto) diet with the carnivore diet, this low-carb, high-fat approach aims to mimic fasting effects while offering more diet variety through low-toxicity keto options such as avocados and coconut oil. This diet is recommended for metabolically healthy individuals who have largely healed their chronic health issues.

 

• Carnivore-Ish Keto Diet: Offering more flexibility, this variation incorporates additional keto elements while maintaining a focus on animal-based foods. It may include keto sweeteners, some nuts, and other keto-friendly foods, making it suitable for those who are metabolically healthy and free from food addiction issues.

 

• Animal-Based Diet: This more inclusive approach still centers on animal products but allows for the inclusion of fruits, honey, and raw dairy. While some individuals with high metabolic flexibility and elite athletes may thrive on this diet, it is generally not recommended due to the potential risks of combining high fat with carbs.

 

Selecting the right personalized variation for you is crucial for achieving your wellness goals.

 

What Are the Benefits of the Carnivore Diet?

 

 

The carnivore diet is known for its numerous health benefits. Here’s a closer look at the numerous health benefits associated with this way of eating.

 

Reduction in Inflammation

One of the most notable benefits of the carnivore diet is its potential to reduce inflammation. Many people find that eliminating plant foods, which contain various compounds that can trigger inflammation in sensitive individuals, leads to a significant decrease in chronic inflammation. This reduction in inflammation can be particularly beneficial for those suffering from autoimmune conditions such as rheumatoid arthritis or inflammatory bowel disease. The carnivore diet’s emphasis on anti-inflammatory omega-3 fatty acids found in fatty fish and grass-fed meats further supports this benefit.

 

Enhanced Mental Clarity and Focus

Many people report experiencing enhanced mental clarity and focus on the carnivore diet. This cognitive improvement may be attributed to the stabilization of blood sugar levels and the elimination of potential dietary irritants that can impact brain function. Animal-based diets are naturally low in carbs, which helps maintain stable blood sugar levels throughout the day, reducing the risk of energy crashes and brain fog. Moreover, the diet is rich in essential fatty acids, such as DHA, which are crucial for optimal brain function.

 

 

Improvement in Digestive Health

The carnivore diet may also improve digestive health, especially for individuals who experience issues such as bloating, gas, and irritable bowel syndrome (IBS). Removing fibrous plant foods, which can irritate the digestive system, leads to a calmer and more stable digestive environment. Additionally, the diet’s high protein content helps promote a healthy gut lining, which is essential for preventing leaky gut syndrome and other digestive issues.

 

Weight Loss and Metabolic Health

The carnivore diet can be highly effective for weight loss and improving metabolic health. By focusing on protein and fat, the diet naturally promotes satiety, helping individuals feel full and satisfied while consuming fewer calories. This reduction in calorie intake, combined with the body’s shift toward using fat as its primary energy source, often leads to weight loss. Furthermore, the diet’s low carb content helps improve insulin sensitivity, which is key for preventing and managing conditions such as type 2 diabetes and metabolic syndrome.

 

Simplification of Eating Habits

One of the overlooked benefits of the carnivore diet is the simplification of eating habits. Limiting food choices to animal-based products allows individuals to make easier diet decisions, reducing the stress and confusion often associated with meal planning. This simplicity can lead to a more consistent and sustainable approach to eating, making it easier for individuals to stick to their diet and achieve their health goals.

 

 

Autoimmune Disease Management

For those with autoimmune conditions, the carnivore diet can be a powerful tool in managing symptoms. Eliminating plant foods, which may contain compounds that trigger autoimmune responses, allows individuals to experience a reduction in symptoms and flare-ups. The diet’s focus on nutrient-dense animal foods also helps support the body’s immune system, providing the building blocks necessary for repair and recovery.

 

Improved Skin Health

Many individuals on the carnivore diet report improvements in skin conditions such as acne, eczema, and psoriasis. The diet’s emphasis on high-quality, nutrient-dense foods may contribute to healthier skin by providing the necessary nutrients for skin repair and maintenance. Additionally, the reduction in inflammation and potential food allergens can help clear up skin issues that are often linked to diet.

 

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

 

Should I Eat Liver on a Carnivore Diet?

 

 

Liver is often hailed as “nature’s multivitamin” due to its dense concentration of essential nutrients, but there’s more nuance to consider when incorporating it into a carnivore diet. While liver is rich in vitamin A, copper, and other vital nutrients, overconsumption can pose risks, particularly with vitamin A toxicity and copper overload. This is why we generally recommend eating liver in proportion to the rest of the animal and only if you enjoy its taste.

 

For individuals with low levels of molybdenum or other fat-soluble vitamins, the higher vitamin A and copper content in liver could increase the risk of imbalance, making cautious consumption even more important.

 

For those looking to address nutritional deficiencies, we typically suggest consuming about one ounce of high-quality liver once a week. However, this recommendation should be personalized based on individual health needs and goals. It’s also important to note that many people thrive on a carnivore diet without consuming any organ meats at all.

 

Organ meats, including liver, are not essential for achieving healing or wellness goals on this diet, so if liver isn’t to your taste or if you have concerns about its nutrient content, you can still succeed on a carnivore diet without it.

 

What About Other Organ Meats?

 

 

We urge caution specifically with overconsuming liver and kidneys due to their high levels of vitamin A and copper, which can lead to toxicity if eaten in excess. Other organ meats, such as heart or tongue, don’t contain the same high concentrations of these nutrients, so we’re less concerned about overconsumption with these options. However, even these safer organ meats should be eaten only if you genuinely enjoy them or are working with a trusted healthcare professional to address specific nutritional deficiencies.

 

Personalization and moderation are key when including organ meats in your diet.

 

Is Eating Raw Liver Safe or Beneficial?

 

 

When it comes to consuming liver, safety is paramount, and we generally recommend that individuals eat liver cooked rather than raw. While the idea of eating liver raw has gained popularity among some enthusiasts, who argue that it offers superior nutrient bioavailability, the potential risks associated with raw consumption often outweigh these purported benefits. Cooking liver not only reduces the risk of foodborne illness but also helps ensure that any harmful pathogens or parasites present in the meat are effectively neutralized.

 

For those who still prefer the idea of eating liver raw, it is crucial to only do so if you truly trust your source. Liver, such as other organ meats, is highly perishable and can harbor harmful bacteria if not handled properly. Later in this article, we’ll take a closer look into sourcing considerations, but in general, the risks of regularly consuming raw organ meats, including liver, should not be underestimated. Even if raw liver is slightly more bioavailable in terms of certain nutrients, the difference is not significant enough to justify the potential health hazards.

 

Ultimately, while liver is a nutrient-dense food that can be a valuable addition to a carnivore diet, we believe that it’s safer and more prudent to consume it cooked. This approach allows you to enjoy the flavor and nutritional benefits of liver without exposing yourself to unnecessary risks. Whether you choose to eat liver occasionally or make it a regular part of your diet, prioritizing food safety by opting for cooked liver is a wise decision.

 

Are Liver Supplements Raw?

 

 

Some desiccated organ supplements, including liver, are raw and then freeze-dried to preserve their nutrient content. While these supplements may appeal to those looking for a convenient way to consume organ meats, it’s critical to purchase them from reputable sources to ensure safety and quality.

 

However, we generally don’t recommend consuming organ meats in desiccated form. We believe it’s best to consume liver and other organs in their natural, whole-food form. Desiccated supplements can make it easy to overconsume nutrients, bypassing the body’s natural signals and intuition, such as taste, that typically guide us when we’ve had enough.

 

Additionally, desiccated organ supplements are significantly more expensive, making it more sustainable to purchase fresh liver instead.

 

Where Should I Source Liver From?

When incorporating organ meats, particularly liver, into your diet, sourcing is crucial due to the liver’s role as a detox organ. The liver processes and filters toxins from the body, and the quality of the liver can vary depending on what stage of detoxification the organ is in at the time of the animal’s processing. This variability makes it essential to only consume the highest-quality liver available to minimize exposure to potential toxins.

 

For this reason, we strongly recommend sourcing liver directly from grass-finished farmers who prioritize the health and well-being of their animals. Grass-finished liver is more likely to come from animals that have been raised on a natural diet and in an environment that supports optimal health, resulting in a cleaner, more nutrient-dense product.

 

If you’re interested in incorporating chicken livers into your diet, it’s equally important to be discerning about your source. We suggest opting for pasture-raised chickens that are fed a diet free from corn, soy, and gluten. Chickens raised in such conditions are less likely to accumulate harmful substances in their liver, ensuring a safer and more wholesome product.

 

Prioritizing these high standards for sourcing allows you to enjoy the nutritional benefits of liver and other organ meats while minimizing the risks associated with poor-quality options.

 

Other Liver Consumption Considerations

 

 

When considering liver consumption, it’s important to take into account a few key factors. For those who plan to eat liver more consistently, chicken liver may be a safer option due to its lower levels of vitamin A compared to beef liver. This can reduce the risk of vitamin A toxicity, especially for individuals who consume liver frequently. Additionally, chicken liver offers some unique nutritional advantages; it’s actually higher in folate than beef liver, making it a valuable option for those looking to support their folate levels. Folate is essential for DNA synthesis and repair, as well as for overall cellular health.

 

For individuals using liver consumption as a therapeutic tool to address specific health concerns, we strongly recommend working with a trusted practitioner. A professional can help create a personalized protocol that takes into account your unique nutritional needs and health goals, ensuring that you minimize risks while optimizing the benefits of liver consumption. Proper guidance is essential, as overconsumption of liver—whether chicken or beef—can lead to nutrient imbalances.

 

Considering these factors and working with a healthcare provider can help you safely incorporate liver into your diet and harness its nutritional power effectively.

 

Closing Thoughts on Eating Raw Liver and the Carnivore Diet

In summary, while liver is a nutrient-dense food, consuming it raw isn’t necessary and should only be considered if you are in good health, truly trust your source, and have access to the highest-quality liver available. The slight difference in nutrient bioavailability between raw and cooked liver doesn’t justify the potential risks associated with eating liver raw. It’s safer and more prudent to consume liver cooked, ensuring that any harmful pathogens are neutralized.

 

Moreover, it’s important to recognize that many people thrive on a carnivore diet long-term without incorporating organ meats such as liver. Liver should be eaten based on personal preference or as part of a carefully tailored protocol designed by a trusted practitioner to address specific nutritional deficiencies. The decision to include liver in your diet should be made with careful consideration of your individual health needs and goals.

 

Additionally, we generally don’t recommend liver consumption for children unless there are no other options available and every bite counts toward their nutrition. The potential risks and the need for careful sourcing and preparation make liver a food best reserved for those who can truly benefit from its unique nutritional profile and are able to consume it safely.

 

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.