- Proponents of a carnivore diet that eats only meat and animal products claim that it is beneficial to our health.
- But this dietary trend is most likely unhealthy, writes one expert.
- Most evidence about the benefits of a carnivore diet is based on personal experience.
You may have heard about the carnivore diet and its claims to be beneficial to our health.
Many diet trends, such as the Paleo diet and the Atkins diet, recommend high protein and low carbohydrate intake. But carnivore diets take this trend to the extreme.
So what is it and is it bad for your health?
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What is a carnivorous diet?
As the name suggests, a carnivore diet involves eating only meat and animal products.
Although there is no official definition, proponents of this diet advocate eating lean meats, pork, chicken and other poultry, eggs, fish and seafood. can contain
All plant foods are usually excluded. So no fruits, vegetables, legumes, grains, nuts or seeds.
Here are some examples of what you can eat on a typical day:
Breakfast: eggs and bacon (no toast)
Lunch: Lamb burger (no bun)
Are there any nutritional benefits?
The short answer is no.
It may theoretically be possible to get all the essential vitamins and minerals from animal foods. Fish are an excellent source of essential fatty acids such as omega-3s.
However, unless your diet is very well planned, eating only animal meat can lead to inadequate intake of certain vitamins and minerals. This is especially true for vegetables, whole grains, vitamin C and folic acid.
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Importantly, dietary fiber is significantly lacking in carnivore diets.
To avoid overeating, Australia’s Healthy Eating Guide recommends eating from five main food groups: fruits, vegetables, cereals, lean meats and dairy.
Is it bad for your health?
most likely.
Most of the evidence for the benefits of this diet is anecdotal, based on personal experience, rather than scientific evidence.
A recent article identified self-reported health benefits and higher levels of satisfaction among adults on a carnivore diet for more than 6 months. However, the study involved asking people how much they liked their chosen diet, so we can’t conclude much from the results.
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When it comes to high protein diets in general, we know that protein quantity and quality are important.
Studies have shown that high-protein diets for long periods of time (more than 6 months) can impair the ability of the liver, gut, and kidneys to detoxify ammonia. Ammonia is a waste product produced in the body during the digestion of proteins.
For example, a 12-month randomized controlled trial examined how protein affects kidney function. A diet (15% of total energy intake from protein, close to a typical Australian diet) was prescribed.
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The study reported that clearance of creatinine (a protein digestive product) in adults on the Atkins diet increased at 12 months but not at 24 months. This may suggest that over time, the kidneys become less able to remove potentially harmful byproducts of excess protein, leading to kidney damage.
However, due to limited food choices, the high cost of meat, the repeatability of many high-protein diets, and concerns about whether it is ethical, there are not many long-term trials.
However, evidence from large, long-term observational studies suggests that a diet high in red and processed meat increases the risk of heart disease and many cancers.
You can eat a carnivore diet for months or years without any health problems, but it’s not for everyone.
How much meat is too much?
For adults, a high-protein diet is generally defined as consuming at least 2 grams of protein per kilogram of body weight per day.
For an 80kg man, this would be 160g of protein per day. And what does 160g of protein in whole foods look like? Equivalent.
Comparing this to national guidelines, Australian dietary guidelines recommend that the average adult cooks up to 455 g of lean red meat per week (or 65 g per day, a small lamb chop). equivalent to 1 sheet).
Specifically for heart health, the Heart Foundation recommends eating less than 350g of cooked, unprocessed red meat per week (50g per day).
So what’s the verdict?
The strongest evidence shows that eating moderate amounts of lean, unprocessed red meat, poultry, and fish, rich in plant foods such as fruits and vegetables, is good for your health.
For this reason, the Mediterranean diet is widely popular for healthy eating.
If you are considering trying a high-protein diet, we recommend that you consult with a medical professional, such as a certified dietician, first.
Catherine LivingstonNHMRC Emerging Leadership Fellow and Senior Research Fellow at the Institute for Physical Activity and Nutrition, Deakin University
This article is republished from The Conversation under a Creative Commons license. Please read the original article.
