Is the Carnivore Diet Safe?

There’s no shortage of opinions when it comes to the safety of the carnivore diet. With so much conflicting information available, it can be challenging to separate fact from fiction. Many popular misconceptions about the health benefits and risks of eating meat stem from decades of misleading information, often influenced by industries with vested interests, such as the sugar and pharmaceutical industries. These entities have played a significant role in shaping public perceptions, promoting narratives that support their products while casting doubt on the nutritional value of animal-based diets.

 

Despite the growing popularity of the carnivore diet, concerns about its long-term health effects continue to circulate. Some argue that a meat-only diet could lead to nutrient deficiencies or is even dangerous, while others claim it’s the ultimate solution for optimal health.

 

So, what’s the truth? Is the carnivore diet really safe? We’ll explore the science behind these claims, address common myths, and provide a clearer understanding of the safety of this way of eating. Let’s take a closer look at the evidence in order to better assess whether the carnivore diet is a viable option for those seeking to improve their health and well-being.

 

What Is the Carnivore Diet?

 

 

The carnivore diet, centered around animal-derived foods, offers various adaptations to cater to individual health goals and dietary requirements. Each variant has distinct characteristics:

 

The Beef-Only Carnivore Diet

Focused solely on beef, this model is valued for its simplicity and effectiveness, particularly in elimination protocols addressing autoimmune or chronic conditions. Over time, introducing a broader range of meats ensures nutritional completeness.

 

The Lion Diet

A stricter version of the carnivore diet, the lion diet restricts intake to ruminant meats, salt, and water. It serves as an initial phase in elimination diets, with the gradual reintroduction of other meats. This diet is ideal for individuals focusing on autoimmune and gut health recovery.

 

The Nose-to-Tail Carnivore Diet

This approach advocates consuming the entire animal, including organ meats. Caution is necessary with liver and kidney intake to avoid potential vitamin A toxicity and other nutrient imbalances, especially in those with specific liver issues.

 

The Meat-Only Carnivore Diet

Including all types of animal muscle meats while excluding organ meats, dairy, and eggs, this version suits those seeking a comprehensive elimination diet who are confident in their muscle meat tolerance.

 

The Zero-Carb Carnivore Diet

Targeting foods with minimal to no carbohydrate content, this diet incorporates dairy, eggs, and all types of meat, focusing primarily on meat and animal fats. It may include seasonings and is suited for individuals without autoimmune or significant chronic health concerns who can digest dairy and/or eggs well.

 

The Carnivore Keto Diet

Combining ketogenic diet principles with the carnivore approach, this low-carb, high-fat diet simulates fasting benefits while allowing a variety of low-toxicity keto-friendly foods, such as avocados and coconut oil. It is recommended for those who are metabolically sound and have addressed their chronic health issues.

 

The Carnivore-Ish Keto Diet

Offering more dietary flexibility, this variation integrates additional ketogenic elements while still emphasizing animal-based foods. It allows keto sweeteners, some nuts, and other keto-friendly options, making it ideal for metabolically healthy individuals without food addiction concerns.

 

Animal-Based Diet

This diet broadens the scope beyond strict carnivore guidelines, focusing on animal products while permitting fruits, honey, and raw dairy. From our clinical observations, only metabolically flexible individuals and elite athletes thrive on this diet. We generally do not recommend this variation due to the risks of mixing fruit with high fat.

 

Tailoring the carnivore diet to individual needs allows it to support a range of health goals, from managing chronic conditions to optimizing metabolic health, ensuring a personalized approach to wellness.

 

What Are the Benefits of the Carnivore Diet?

 

 

The carnivore diet offers numerous benefits that can significantly improve health and well-being, including:

 

Reduction in Inflammation

One of the primary benefits of the carnivore diet is its ability to reduce inflammation. Many plant-based foods contain anti-nutrients, such as lectins, oxalates, and phytates, which can cause inflammation and digestive issues in susceptible individuals. Eliminating these foods helps reduce inflammatory markers in the body. This is particularly beneficial for individuals with autoimmune conditions, such as rheumatoid arthritis or Crohn’s disease, where inflammation plays a central role.

 

Improvement in Digestive Health

The carnivore diet can significantly improve digestive health by eliminating common irritants and allergens found in plant foods. Many people experience relief from symptoms such as bloating, gas, constipation, and diarrhea. The diet’s simplicity, focusing on easily digestible animal proteins and fats, allows the digestive system to function more efficiently. Additionally, by excluding fiber, the diet helps to alleviate gastrointestinal discomfort and promote a healthier gut environment.

 

Improved Mental Clarity and Cognitive Function

Many individuals experience improved mental clarity and cognitive function. This benefit is due to the high intake of essential fatty acids, particularly omega-3s, which are important for brain health. Animal foods are rich in these healthy fats, providing the necessary nutrients to support optimal brain function. Furthermore, the reduction in inflammation and the stabilization of blood sugar levels contribute to better focus, mood stability, and overall mental well-being.

 

Stable Blood Sugar Levels and Weight Management

The carnivore diet naturally stabilizes blood sugar levels due to its lack of carbohydrates. This stabilization helps prevent insulin spikes and crashes, leading to more consistent energy levels throughout the day. For individuals with insulin resistance or type 2 diabetes, this can be particularly beneficial. Additionally, the high protein and fat content of the diet promotes satiety, reducing overall caloric intake and aiding in weight management. Many people find it easier to lose weight and maintain a healthy weight on the carnivore diet compared to traditional high-carbohydrate diets.

 

 

Nutrient Density and Bioavailability

Animal foods are incredibly nutrient-dense and offer a wide range of essential vitamins and minerals in highly bioavailable forms. Nutrients such as vitamin B12, iron, zinc, and vitamin D are abundant in animal products and are more easily absorbed by the body compared to their plant-based counterparts.

 

Improved Skin Health

Skin conditions such as eczema, psoriasis, and acne improve on the carnivore diet. The reduction in inflammation, coupled with the elimination of dietary triggers, helps to clear the skin and promote a healthier complexion. The high intake of collagen from animal foods also supports skin elasticity and hydration, leading to improved skin health.

 

Improved Athletic Performance and Recovery

Athletes and active individuals experience a boost in performance and faster recovery times on the carnivore diet. The high protein intake supports muscle growth and repair, while the absence of inflammatory foods reduces muscle soreness and joint pain. The diet’s focus on healthy fats provides sustained energy, which is beneficial for endurance and overall athletic performance.

 

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

 

Common Misconceptions About the Safety of the Carnivore Diet

 

 

The carnivore diet is often misunderstood and unfairly demonized, with myths about the dangers of meat consumption and the necessity of plant-based nutrients prevalent in mainstream narratives. However, the reality is that meat is a vital source of essential nutrients, and cholesterol plays a crucial role in our health.

 

Misconceptions about fiber, protein intake, and kidney health further obscure the benefits of an animal-based diet. Additionally, concerns about nutrient deficiencies, particularly vitamin C, are often unfounded. Here, we will debunk these common myths and shed light on the true health benefits of the carnivore diet.

 

The Demonization of Meat

 

 

For decades, the sugar industry has played a major role in shaping public perceptions about dietary health, particularly by shifting the blame for heart disease and other health issues away from sugar and onto saturated fat. In the 1960s, the Sugar Research Foundation, now known as the Sugar Association, funded research that downplayed the risks of sugar while focusing on the dangers of fat.

 

Notably, prominent scientists were paid to produce studies and articles that influenced dietary guidelines, leading to a widespread belief that saturated fat, not sugar, was the primary culprit in cardiovascular disease. This strategic manipulation of scientific research effectively diverted attention from sugar’s harmful effects on health​​.

 

In addition to this historical context, the majority of nutrition studies on meat, particularly those suggesting negative health outcomes, are epidemiological. Epidemiological studies often rely on observational data, which can be influenced by various confounding factors. When it comes to meat consumption, these studies frequently fail to account for the other foods commonly consumed alongside meat, such as refined carbohydrates, sugary beverages, and processed foods. This omission can skew the results, making it difficult to isolate the effects of meat itself on health outcomes​​.

 

Lastly, meat, especially red meat, has been wrongfully demonized due to these flawed studies and historical biases. Red meat is a rich source of essential nutrients, including high-quality protein, iron, zinc, and B vitamins, all of which are important for maintaining health.

 

Contrary to popular belief, recent research indicates that unprocessed red meat does not significantly increase the risk of cardiovascular disease or cancer when consumed. The vilification of red meat fails to recognize its nutritional benefits and overlooks the role of processed foods and sugars in contributing to chronic health issues​.

 

The Reality of the Importance of Cholesterol

 

Cholesterol has been wrongfully vilified for decades, primarily due to early studies that linked high cholesterol levels with cardiovascular disease. However, recent research has shown that cholesterol is not the villain it was once thought to be. Cholesterol is a crucial substance for almost every cell in the body. It is a fundamental component of cell membranes, providing structural integrity and fluidity. Additionally, cholesterol is essential for the production of steroid hormones, vitamin D, and bile acids, which are necessary for digestion and nutrient absorption.

 

The use of statins, drugs designed to lower cholesterol levels, has become widespread. However, evidence has emerged that challenges their effectiveness. While statins can reduce cholesterol levels, studies have shown that they do not significantly lower the risk of death from heart disease for most people. In some cases, they may cause adverse effects, such as muscle pain, liver damage, and an increased risk of diabetes. This has led to a growing consensus among some healthcare professionals that the benefits of statins may not outweigh the risks for many patients.

 

The real role of cholesterol in the body is multifaceted and protective. Cholesterol is involved in repairing and maintaining cell walls, producing hormones, and supporting the immune system. When the body is under stress or dealing with chronic illness, it produces more cholesterol to support these vital functions. Elevated cholesterol levels during cardiovascular illness and other chronic conditions are often a response to inflammation and tissue damage, not the cause of these issues. The body increases cholesterol production to repair damaged cells and combat inflammation, which is why cholesterol levels are higher during illness.

 

Understanding the true role of cholesterol and its importance in the body can help shift the focus from simply lowering cholesterol levels to addressing the underlying causes of inflammation and tissue damage. This illuminates how dietary cholesterol has been wrongly vilified and shouldn’t dissuade individuals from eating cholesterol-rich animal foods.

 

Mistruths About Fiber

 

 

The widespread belief in the necessity of dietary fiber for optimal health has been challenged by recent insights into fiber’s actual effects. Historically, fiber has been praised for benefits such as improved gut health, blood sugar stabilization, weight loss, heart health, and colon cancer prevention. However, much of this information is based on misconceptions and weak evidence.

 

For example, the idea that fiber lowers cholesterol by absorbing fatty acids in the intestines overlooks the fact that the body naturally produces cholesterol for vital functions such as hormone production and tissue repair. Inflammation, not high cholesterol, is more closely linked to cardiovascular disease, and past research promoting fiber for heart health was influenced by efforts to shift the blame from sugar to fat.

 

Similarly, the claim that fiber stabilizes blood sugar, especially for diabetics, has been questioned by recent studies showing that reducing carbohydrate intake is far more effective in managing blood glucose levels. Fiber’s role in weight loss is also overstated, as it may cause bloating and temporary fullness but doesn’t necessarily lead to fat loss. A focus on protein and animal fats is more beneficial for long-term satiety and weight management.

 

Fiber is often promoted for heart health and cancer prevention, but these claims are not strongly supported by research. Short-chain fatty acids (SCFAs) from fiber fermentation are said to benefit the heart, but SCFAs from animal products such as butter offer the same benefits without fiber.

 

Additionally, evidence linking fiber to colon cancer prevention is inconsistent, with many experts now recommending a diet free of processed foods and plant toxins for better digestive health. Finally, while fiber is thought to improve gut health and bowel regularity, some people find that reducing or eliminating fiber can actually ease constipation and other digestive problems. A nutrient-dense, animal-based diet can offer the same or better benefits without the potential downsides of high fiber intake.

 

You can learn more in-depth about fiber myths here.

 

High Protein and Kidney Health

 

 

The belief that high-protein diets harm kidney health is largely a myth. Research has shown that in healthy individuals, high protein intake does not cause kidney damage. The primary causes of kidney failure are diabetes and hypertension, not protein consumption. In fact, studies have indicated no correlation between high-protein diets and the progression of kidney disease in people without pre-existing kidney conditions.

 

Concerns about high protein intake stem from the idea that it increases the kidneys’ workload by boosting the filtration rate. However, this increased workload is a normal response and does not signify damage. For individuals with pre-existing kidney disease, there is very limited evidence to support the necessity of significant protein restriction.

 

Hydration plays an important role in maintaining kidney health on a high-protein diet. Ensuring adequate water intake helps the kidneys filter waste products efficiently. Monitoring blood markers, such as blood urea nitrogen (BUN) and creatinine levels, can also provide insights into kidney function and help in adjusting protein intake if necessary.

 

Overall, a high-protein diet, when balanced and combined with proper hydration, does not pose a risk to kidney health. This way of eating can support muscle growth, repair, and overall health without compromising kidney function. It is essential, however, for individuals with existing kidney issues to consult with their healthcare provider to tailor their diet to their specific health needs.

 

You can learn more in-depth about the safety of high-protein diets and kidney health here.

 

Nutrient Deficiencies

 

 

Contrary to popular belief, plant-based diets and processed/ultra-processed diets pose a higher risk for nutrient deficiencies. Key nutrients commonly missing from plant-based diets include vitamin B12, vitamin D, heme iron, zinc, omega-3 fatty acids, and essential amino acids. These nutrients are important for various bodily functions, including brain health, immune support, and muscle maintenance.

 

Meat offers the most bioavailable forms of these nutrients, meaning they are more easily absorbed and utilized by the body. For instance, heme iron found in meat is absorbed far more efficiently than non-heme iron from plants. Additionally, vitamin B12, which is absent in plant foods, is essential for nerve function and the production of DNA and red blood cells.

 

Plant foods often suffer from the issue of limiting amino acids, meaning they lack one or more of the essential amino acids required for protein synthesis. This necessitates careful planning to combine different plant proteins to achieve a complete amino acid profile, which can be challenging and impractical for many individuals.

 

On the other hand, a diet that includes a variety of meats can provide all necessary nutrients and minerals. Ruminants, polutry, pork, and seafood collectively offer a comprehensive nutrient profile, including all essential amino acids, vitamins, and minerals. This variety ensures that the body receives balanced nutrition, supporting overall health and reducing the risk of deficiencies.

 

Vitamin C and the Carnivore Diet

 

 

Concerns about vitamin C deficiency on a carnivore diet are often rooted in misconceptions as well. While muscle meat does contain some vitamin C, certain seafood and organ meats provide significant amounts. Additionally, the body’s requirement for vitamin C decreases on a low-carb diet because glucose and vitamin C compete for the same receptors, reducing the need for high vitamin C intake when carbohydrate intake is low.

 

Vitamin C is crucial for collagen synthesis, antioxidant protection, and immune function. However, the risk of scurvy, a disease caused by severe vitamin C deficiency, is extremely low on a carnivore diet. Historical evidence from populations with meat-based diets, such as the Inuit, supports the adequacy of vitamin C intake from animal sources alone.

 

The bioavailability of vitamin C in animal foods might be higher than previously thought. The carnivore diet’s reduction of anti-nutrients found in plant foods, such as oxalates and phytates, improves the absorption and utilization of essential nutrients, including vitamin C. This way of eating ensures that the body can efficiently use the available vitamin C without the interference of substances that inhibit its absorption.

 

You can learn more about the nuances of vitamin C and the carnivore diet here.

 

So, Is the Carnivore Diet Safe?

The carnivore diet is safe for people of all ages and backgrounds, providing numerous health benefits, particularly for those with chronic conditions and sensitivities. This diet is especially helpful for individuals with autoimmune diseases, chronic inflammation, and other long-term health issues in addition to individuals simply looking to optimize health.

 

However, it is key to personalize the carnivore diet to individual needs. For instance, those with Alpha-Gal Syndrome, an allergy to mammalian meat, or specific meat allergies must carefully select their protein sources to avoid adverse reactions. This might involve focusing on poultry, fish, or other non-mammalian meats. Additionally, individuals with unique health conditions should tailor their diet to ensure it meets their specific nutritional requirements and health goals.

 

A personalized approach ensures that everyone can benefit from the carnivore diet’s advantages while minimizing risks. Working with a trusted carnivore diet practitioner can help tailor the diet to individual needs, ensuring it is both safe and effective. This tailored approach promotes optimal health and wellness for all individuals, regardless of their age, background, or health status.

 

Closing Thoughts on the Safety of the Carnivore Diet

Misconceptions about meat, cholesterol, and fiber often obscure the carnivore diet’s many health benefits. Cholesterol is vital for cell function and is often elevated in response to inflammation, not as a cause of health issues. High-protein diets do not harm kidney health in healthy individuals; the primary causes of kidney failure are diabetes and hypertension, not protein consumption.

 

Plant-based and processed diets pose higher risks for nutrient deficiencies, while meat provides bioavailable nutrients such as vitamin B12, iron, zinc, and omega-3 fatty acids. Concerns about vitamin C deficiency on a carnivore diet are unfounded, as organ meats provide sufficient amounts and the body’s requirement for vitamin C decreases on a low-carb diet.

 

Personalizing the carnivore diet is essential, especially for those with Alpha-Gal Syndrome or specific meat allergies, who should choose suitable protein sources. Focusing on nutrient-dense animal foods and personalizing the approach makes the carnivore diet a viable option for optimal health.

 

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 advocating for health freedom. 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.