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Joel Carr Arizona Farm Bureau Strategic Communications Manager

There’s nothing quite like indulging in a perfectly smoked brisket—tender, juicy, and flavorful. Sometimes I think I’d be happy just eating meat. When I discovered the carnivore diet, I became intrigued and decided to learn more about it.

The carnivore diet has emerged as a polarizing topic in the ever-evolving world of dietary trends. Advocates hail it as a return to ancestral eating habits, while critics warn of potential health risks. Let’s examine this all-meat regimen and its implications.

Of note, the popularity of this diet took off a few years ago when Podcaster Joe Rogan discussed the diet during his podcast.

What is the Carnivore Diet?

The carnivore diet is simple: Consume only animal products. This means a menu rich in beef, pork, poultry, fish, eggs, and, for some, dairy. All plant-based foods, including fruits, vegetables, grains, legumes, nuts, and seeds, are off-limits. It is a zero-carb, high-protein, and high-fat diet.

Why Some Swear by It

Supporters claim the carnivore diet offers several benefits, including:

• Weight loss: High-protein intake can promote satiety, potentially reducing calorie consumption.
• Simplified eating: Limited food choices make meal planning straightforward.
• Autoimmune relief: Some individuals report symptom relief due to eliminating dietary triggers found in plant foods.

Notable figures like podcaster Joe Rogan have publicly experimented with the diet, highlighting both positive effects and challenges.

Potential Health Risks

Dietitians caution that the carnivore diet poses several health risks due to its restrictive nature. According to experts cited by MyGeneFood, eliminating plant-based foods can lead to deficiencies in essential nutrients like fiber, vitamin C, and phytonutrients, which play crucial roles in gut health and immune function. Additionally, the diet’s heavy reliance on animal fats and proteins may increase the risk of cardiovascular disease, inflammation, and long-term metabolic imbalances. Dietitians advocate for a more balanced approach that includes a variety of food sources to support overall health (MyGeneFood).

While some individuals report positive outcomes, medical experts caution against potential health risks:

• Nutrient deficiencies: A diet limited to animal products can lack essential plant nutrients, such as vitamin C, fiber, and antioxidants.
• Digestive issues: The absence of fiber can lead to constipation and other digestive discomforts.

A case study highlighted a 68-year-old man who developed kidney stones after adopting the carnivore diet, suggesting potential renal complications.

A Zero-Carb Approach

Unlike the ketogenic diet, which allows low-carb vegetables and aims to keep the body in ketosis, the carnivore diet is entirely carb-free, except for trace amounts in eggs and dairy. This shift forces the body to rely almost exclusively on fat for energy, which may result in:

• Increased ketone production: The body burns fat instead of glucose, potentially benefiting cognition and metabolism.
• Energy fluctuations: Some individuals experience the “carnivore flu,” marked by fatigue as the body adjusts.
• Improved insulin sensitivity: Some individuals report better blood sugar regulation and reduced inflammation since carbohydrates do not spike blood sugar.

The carnivore diet’s simplicity and anecdotal success stories make it appealing. However, long-term health and environmental costs warrant careful consideration. To date, there have not been any peer-reviewed or long-term studies done on this diet. Individual experiences vary, so it is crucial to consult with healthcare professionals before making major dietary changes.

In my personal conclusion, in nutrition, balance may be more beneficial than extreme restrictions. Yes, I love my brisket and meat in general but I love my vegetables too.

References

• What Happens to Your Body When You Eat Meat Every Day?
• Popular diet followed by Joe Rogan can cause painful kidney stones, experts warn
• ‘Plants are trying to kill you’: Why carnivore influencers claim we should eat only meat.