Is the Raw Meat Diet Beneficial?

In recent years, the raw meat diet has gained popularity among certain groups within the wellness community. Advocates of this approach often claim that consuming raw meat is essential for maximizing health benefits, emphasizing its supposed superiority in terms of nutrient bioavailability. They argue that raw meat, in its most natural state, provides unparalleled nourishment that also aligns with our ancestral diet patterns.

 

However, the conversation around the raw meat diet is more nuanced than these claims suggest. While some tout raw meat as the pinnacle of health, there are significant considerations and potential risks that need to be explored.

 

We will explore the purported benefits of the raw meat diet and examine whether these claims hold up under scrutiny. Additionally, we will address common misconceptions and provide a balanced perspective on whether a raw meat diet truly offers the health advantages that some enthusiasts suggest.

 

Let’s take a closer look into the complexities of this controversial diet and provide insights to help you make informed decisions about your health.

 

What Is the Carnivore Diet?

 

 

The carnivore diet, which centers exclusively on animal-based foods, offers several variations to suit different health needs and personal goals. Each variation has its own distinct characteristics:

 

• Beef-Only Carnivore Diet: This approach focuses solely on beef, making it a popular choice for those seeking simplicity and effectiveness in an elimination diet. It is particularly recommended for individuals dealing with autoimmune or chronic health conditions. Starting with beef can be beneficial, but for long-term success, incorporating a variety of meats is often necessary to achieve nutritional balance.

 

• Lion Diet: A more restrictive form of the carnivore diet, the lion diet includes only ruminant meats, salt, and water. This variation is commonly used as an initial step in elimination protocols, with the option to gradually reintroduce other meats. Due to its strict nature, it is especially suitable for those needing gut healing and autoimmune support.

 

• Nose-to-Tail Carnivore Diet: This variation promotes consuming all parts of the animal, including organ meats, to ensure a more complete nutrient profile. However, caution is needed with organ meats such as liver and kidneys, especially for individuals with certain liver conditions, to avoid potential nutrient imbalances, such as vitamin A toxicity.

 

• Meat-Only Carnivore Diet: This variation includes all types of muscle meat from the animal kingdom while excluding organ meats, dairy, and eggs. It’s ideal for those seeking a basic elimination diet and who know they tolerate muscle meat well.

 

• Zero-Carb Carnivore Diet: Focusing on foods with little to no carbohydrates (carbs), this diet includes meat, animal fat, dairy, and eggs. Some individuals may choose to use seasonings with this approach. It’s a good option for those without autoimmune issues who can tolerate dairy and eggs.

 

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

 

• Carnivore-Ish Keto Diet: This flexible variation incorporates more keto elements while maintaining an emphasis on animal-based foods. It may include keto sweeteners, some nuts, and other keto-friendly options, remaining predominantly meat-focused. It’s suited for individuals who are metabolically healthy, have healed, and do not struggle with food addiction.

 

• Animal-Based Diet: A broader approach than the strict carnivore diet, this variation includes animal products as its foundation but allows for fruit, honey, and raw dairy. It’s generally only recommended for those with high metabolic flexibility and elite athletes, as mixing high fat with carbs can pose risks.

 

Choosing the right personalized variation is key to reaching your health and wellness objectives.

 

What Are the Benefits of the Carnivore Diet?

 

 

The carnivore diet has gained traction for its exclusive health benefits. Here’s a closer look at some of the numerous health benefits associated with the carnivore diet:

 

Weight Loss and Body Composition

One of the most commonly reported benefits of the carnivore diet is significant weight loss. Eliminating carbs entirely forces the body to rely on fat stores for energy, promoting fat loss while preserving muscle mass. The high-protein content of the diet also contributes to satiety, reducing overall calorie intake without the need for strict portion control. For many, the carnivore diet helps in achieving and maintaining a leaner body composition.

 

Improved Insulin Sensitivity

The carnivore diet’s exclusion of all carbs can lead to improved insulin sensitivity, a key factor in managing and preventing type 2 diabetes. Without the constant influx of glucose from carb-heavy foods, the body’s insulin levels stabilize, reducing the risk of insulin resistance. This makes the carnivore diet particularly appealing for individuals with metabolic syndrome or those at risk of developing diabetes.

 

 

Reduction in Inflammation

Chronic inflammation is at the root of many modern diseases, including heart disease, arthritis, and autoimmune disorders. The carnivore diet’s emphasis on animal-based foods, which are low in inflammatory compounds found in many plant foods, can help reduce systemic inflammation. Additionally, the diet eliminates common allergens and irritants, such as gluten and lectins, which can exacerbate inflammation in sensitive individuals.

 

Enhanced Mental Clarity and Cognitive Function

Many individuals on the carnivore diet report significant improvements in mental clarity and cognitive function. The absence of carbs and sugars helps to stabilize blood sugar levels, preventing the energy crashes and brain fog associated with fluctuating glucose levels. Furthermore, the diet’s high-fat content supports brain health, as the brain is composed largely of fat and thrives on ketones, which are produced when the body is in a state of ketosis.

 

Better Digestive Health

The carnivore diet is optimal for digestive health, offering numerous gut-healing benefits. Eliminating plant fibers and anti-nutrients can help alleviate symptoms of irritable bowel syndrome (IBS), bloating, and other digestive disorders. The diet also removes potentially problematic foods, such as grains and legumes, which can cause gut irritation in sensitive individuals.

 

Simplified Eating and Food Freedom

The simplicity of the carnivore diet can lead to what many describe as “food freedom.” With fewer food choices to consider, meal planning becomes straightforward, reducing the stress and decision fatigue associated with complex diets. This simplicity can also make it easier to stick to the diet long-term, contributing to sustained health benefits.

 

Autoimmune Disease Management and Remission

The carnivore diet’s exclusion of plant foods, which contain compounds that may trigger autoimmune responses in susceptible individuals, has shown promise in managing autoimmune diseases. Focusing on nutrient-dense, anti-inflammatory animal foods allows individuals with autoimmune conditions to experience symptom relief and, in many cases, remission.

 

 

Increased Nutrient Density

Animal-based foods are rich in essential nutrients, such as vitamins A, D, and B12, as well as bioavailable minerals such as iron and zinc. There are exclusive nutrients found in animal foods that aren’t available or are very limited among plant-based varieties. The carnivore diet ensures that the body receives these critical nutrients in their most absorbable forms, supporting overall health and vitality.

 

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

 

Is the Nutrients in Raw Meat More Bioavailable Than Cooked Meat?

 

 

The question of whether nutrients in raw meat are more bioavailable than those in cooked meat is a topic of ongoing debate. Bioavailability refers to the extent and rate at which nutrients from food are absorbed and utilized by the body. Proponents of the raw meat diet often argue that cooking can degrade certain nutrients, making them less available for absorption. However, scientific studies offer mixed results, with some suggesting that cooking meat may actually enhance the bioavailability of certain nutrients, particularly amino acids.

 

For example, a study published in the Journal of Agricultural and Food Chemistry found that cooking meat increases the bioavailability of essential amino acids, which are the building blocks of proteins. The study revealed that cooking meat, especially through methods such as boiling and roasting, can break down protein structures, making them easier for the body to digest and absorb. This enhanced digestion leads to a higher availability of amino acids compared to raw meat, which can be harder for the digestive system to process due to its tougher cellular structure.

 

Another study published in the American Journal of Clinical Nutrition examined the effects of cooking on iron bioavailability. The findings indicated that cooking meat increases the bioavailability of heme iron, the type of iron found in animal products that is more readily absorbed by the body compared to non-heme iron from plant sources. Cooking helps to release heme iron from the meat’s cellular matrix, making it more accessible for absorption in the digestive tract.

 

However, it’s important to note that not all nutrients are enhanced by cooking. Some studies suggest that certain vitamins, such as vitamin C and some B vitamins, may be diminished during the cooking process. Raw meat retains these heat-sensitive nutrients more effectively, though the overall content of these vitamins in meat is relatively low compared to other food sources.

 

While there are some nutrients that might be better preserved in raw meat, many essential nutrients, particularly amino acids and heme iron, appear to be more bioavailable in cooked meat. The mixed results from various studies highlight that the bioavailability of nutrients can vary depending on the type of nutrient and the method of cooking.

 

What Are the Benefits of Eating Cooked Meat?

 

 

Eating cooked meat offers several advantages over consuming raw meat, particularly in terms of safety and nutrient absorption. Cooking meat not only enhances the bioavailability of certain nutrients but also significantly reduces the risk of foodborne illnesses. Studies have shown that cooking meat, especially at high temperatures, can break down tough protein structures, making them easier for the body to digest and absorb. This process increases the availability of essential amino acids and minerals, such as iron and zinc, which are crucial for overall health.

 

Moreover, cooking meat plays a critical role in minimizing the risk of food poisoning. Raw beef can harbor harmful pathogens, including Salmonella, E. coli, Shigella, and Staphylococcus aureus, all of which can lead to severe gastrointestinal issues and other health complications. A study published in the Journal of Food Protection highlighted the dangers of consuming raw or undercooked meat, emphasizing that these pathogens are effectively killed when meat is cooked to safe internal temperatures. The heat from cooking disrupts the cell walls of these bacteria, rendering them harmless and reducing the likelihood of infection.

 

While raw meat enthusiasts may argue for the preservation of certain nutrients, the benefits of eating cooked meat—such as improved nutrient bioavailability and significantly reduced risk of foodborne illness—are well-supported by scientific evidence. For most people, cooking meat is a safer and nutritionally sound choice, providing both essential nutrients and peace of mind regarding food safety.

 

Are There Any Benefits From Eating Raw Meat?

Eating raw meat has been advocated by some for its potential benefits, particularly when it comes to preserving certain nutrients that may be lost during the cooking process. Raw meat retains higher levels of heat-sensitive vitamins, such as vitamin C and some B vitamins, which can degrade when exposed to high temperatures.

 

Additionally, raw meat contains intact enzymes that are thought to aid in digestion, although this claim remains largely anecdotal and is not widely supported by scientific evidence. Some proponents of raw meat argue that it is more “natural” and closer to the diet of our ancestors, who consumed raw animal foods before the advent of cooking.

 

Anecdotal reports from individuals following a raw meat diet suggest that they find raw meat easier to digest compared to cooked meat. These individuals often claim that raw meat feels lighter on the stomach and causes less digestive discomfort. However, these reports are not universally experienced. On the flip side, many people report that cooked meat is easier to digest, as the cooking process helps to break down tough protein structures and connective tissues, making the meat more tender and digestible. This variability in digestion may be due to individual differences in gut health, enzyme production, and overall digestive function.

 

While some believe that raw meat offers digestive benefits and retains more nutrients, these claims are largely anecdotal. Scientific studies on the digestibility and nutrient retention of raw vs. cooked meat are limited and often produce mixed results. It’s important to recognize that individual experiences with raw and cooked meat can vary widely, and what works for one person may not be suitable for another.

 

Should I Try the Raw Meat Diet?

Based on our extensive clinical observations, we do not recommend eating raw meat. Over the years, we have seen an alarming number of positive E. coli stool tests among our meat-based patients and clients, which has reinforced our stance against consuming raw meat. While the idea of eating raw meat might be appealing to some due to taste preferences or perceived nutritional benefits, the risks involved far outweigh any potential advantages. It only takes one contaminated meal to cause a serious illness, and since those following a carnivore diet consume large amounts of meat, the risk is even higher.

 

If you are still inclined to eat raw meat because of personal preference, we recommend doing so only occasionally as a special treat, rather than making it a regular part of your diet. Even high-quality, grass-fed meats can harbor harmful bacteria such as E. coli, so it’s crucial to be mindful and cautious. For individuals following the carnivore diet to manage chronic illness, the stakes are even higher. The last thing anyone with a compromised immune system or other health challenges needs is to deal with a foodborne illness.

 

Our clinical experience has shown us that about 10% of the hundreds of stool tests we’ve reviewed come back positive for E. coli, even among those who consume what they believe to be safe, high-quality raw meat. We used to think that dishes such as steak tartare or raw steak were relatively safe, but given the evidence we’ve accumulated, we no longer believe that the risk is worth taking.

 

Cooking meat enhances nutrient bioavailability and also significantly reduces the likelihood of harmful bacteria, making it the safer and more prudent choice.

 

Are There Precautions I Can Take If I Want to Try Raw Meat?

If you’re considering trying raw meat on a special occasion, it’s important to take certain precautions to minimize risks. While raw meat can be appealing to some for its unique taste and texture, it also comes with potential health hazards that should not be overlooked. In the following sections, we’ll discuss essential safety measures to help you enjoy raw meat with greater peace of mind.

 

Handling and Preparation Practices

Certain handling and preparation practices can significantly improve the safety of eating raw meat. Freezing your meat for at least one month before consuming it raw is one of the most effective methods to neutralize harmful microbes, parasites, bacteria, yeast, and mold.

 

Sourcing Considerations

While even high-quality meat can harbor unwanted bacteria, sourcing your meat from the best possible source is crucial if you’re considering trying raw meat for a special occasion. It’s essential to find a reputable, grass-finished farm that you trust, as these farms typically adhere to higher standards of animal care and food safety. Though this doesn’t eliminate all risks, it is a critical step in making raw meat consumption as safe as possible.

 

Gut Supports for Raw Meat

If you’re considering trying raw meat for a special occasion, there are specific gut supports that can help mitigate potential risks by strengthening your digestive system. These supports can enhance your gut’s ability to handle any harmful bacteria or pathogens that might be present in raw meat. One such support is betaine HCl, which aids in maintaining optimal stomach acidity. Adequate stomach acid is essential for breaking down food and neutralizing harmful microbes, and we recommend using Hydro-Zyme as a reliable source of betaine HCl.

 

In addition to betaine HCl, incorporating immunoglobulins and probiotics can further bolster your gut’s defense. Immunoglobulins, such as those found in MegaIgG, help bind and neutralize pathogens in the gut, offering an added layer of protection. Furthermore, the probiotic Saccharomyces boulardii (S. boulardii), available in RestorFlora, supports a healthy balance of gut flora and has been shown to combat harmful bacteria.

 

Integrating these gut supports into your routine before consuming raw meat can offer proactive steps to protect your digestive health.

 

Closing Thoughts on the Raw Meat Diet

In closing, while the idea of eating raw meat may be intriguing to some, we strongly believe it’s not worth the risk, especially for those with chronic illnesses or gut imbalances. The potential dangers of consuming harmful bacteria such as E. coli are significant, and the consequences of foodborne illness can be severe. For most people, the benefits of the carnivore diet are fully realized without the need to consume raw meat. In fact, many who follow a carnivore diet thrive on cooked meats and experience remarkable health improvements as a result.

 

However, if you are someone who truly enjoys raw meat and wishes to indulge occasionally, we encourage you to follow the precautions outlined above. Ensuring the highest quality meat, practicing safe handling, and supporting your gut health with specific supplements can help reduce the risks. Remember, your health and well-being are paramount, and it’s essential to approach any diet choices with care and mindfulness. You can achieve great health on a carnivore diet without raw meat, just as so many others have. Your journey to better health is unique, and we’re here to support you every step of the way.

 

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 providing nuanced nutritional eduction to support your health goals. 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.