Carnivore Diet for Specific Conditions: Autoimmune & Diabetes
Overview of the Carnivore Diet
The carnivore diet is based only on animal products and excludes all plant-based sources. The diet involves the consumption of red meat, fish, chicken, pork, eggs, and certain dairy products. It is also known as a zero-carb diet because it is high in protein and fat and lacks carbohydrates. It is beneficial in reducing inflammation and lowering metabolic triggers that reduce the risk of autoimmune diseases and diabetes.
Historical Roots of Carnivore Diet
Dr. Shawn Baker, a former orthopaedic surgeon and advocate, was the first to introduce the modern trend of the carnivore diet. He presents a key figure in the diet trends that contributed to the recent popularity among people in the carnivore diet.
However, some researchers have suggested that early humans consumed predominantly animal-based diets, but anthropological evidence indicates that human diets varied depending on geography, seasonality, and available resources.
Diet Principles of Carnivore Diet
The core principles of the carnivore diet are based on eliminating all plant-based foods, which promote metabolic health and reduce inflammation. This principle benefits people with autoimmune diseases such as diabetes because a carnivore diet significantly reduces carbohydrates, stabilising blood sugar levels. Many people report improvements in blood sugar management and inflammation markers while following a zero-carb, all-animal-based diet.
Research published in the PMC journal reported that almost 85% of people who follow a carnivore diet consume red meat daily. This diet focuses on nutrient-dense animal products as the primary source of energy.
Compared to other diets, such as the keto diet, the carnivore diet is more restrictive because it only allows animal foods and restricts all plant-based foods, including legumes, grains, vegetables, and fruits.
Potential Benefits of the Carnivore Diet
The carnivore diet focuses only on animal-based food sources that provide various health benefits. Below are some prominent advantages of the carnivore diet.
- Weight loss: The carnivore diet is high in protein and fat, which helps to promote weight loss by increasing satiety and lowering caloric intake. A study published in the PMC journal in individuals showed a prominent drop in BMI from 27.2 to 24.3 by reducing fat loss and overall health improvements.
- Reduced Inflammation: Eliminating plant-based nutrients such as lectins and oxalates in the carnivore diet is beneficial to reduce chronic inflammation and systemic immune responses for certain people.
- Blood sugar regulation: The carnivore diet is beneficial in stabilising blood sugar levels due to a zero-carb diet. People following a carnivore diet reported improved blood sugar levels, which is especially helpful for diabetic patients to control their blood sugar levels.
- Mental clarity: Many anecdotal reports have reported positive effects on mental clarity. The carnivore diet is linked with improved cognitive functions.
- Autoimmune relief: The carnivore diet is linked to autoimmune relief. It reduces inflammation and eliminates plant-based foods that trigger immune responses.
Managing Autoimmune Diseases
Autoimmune diseases are when the body's immune system attacks the body instead of defending itself. Diseases such as lupus nephritis and rheumatoid arthritis are autoimmune and linked with dietary factors. If left untreated, the symptoms can worsen. Dietary management is essential to manage the complications of autoimmune diseases. The carnivore diet has gained popularity in managing complications and is beneficial in reducing the symptoms and inflammation of autoimmune diseases.
How Does Diet Affect Autoimmune Symptoms?
The carnivore diet eliminates all plant-based foods that trigger the immune responses, such as gluten and nightshades usually present in tomatoes and peppers. People with autoimmune diseases reported positive effects in reducing inflammation due to eliminating the harmful irritants.
Carnivore Diet Improves Gut Health in Autoimmune Disease
The carnivore diet improves intestinal permeability, also known as leaky gut, in people with autoimmune diseases. The gut health of these patients is maintained by eliminating all plant-based foods that restore the gut lining. Some potential triggers in plant-based foods, such as lectins, saponins, and other anti-nutrients, irritate the gut lining and contribute to inflammation. The easily digestible animal-based meats help regulate the immune system, which promotes gut healing.
A study published in the PMC journal reported that 93% of participants following the carnivore diet for autoimmune health management self-reported improved symptoms such as reduced pain and fatigue. However, these findings are observational, and individual results may vary.
Many individuals report positive effects on their health when following the carnivore diet, such as reduced autoimmune symptoms and improved blood sugar regulation. However, it is essential to note that these experiences are anecdotal, and long-term clinical research on the carnivore diet is lacking.
It leads to many nutrient deficiencies, including vitamins and minerals such as C and fibre. Consuming high-saturated fats increases the risk of heart disease.
Thus, it is essential to seek medical supervision to ensure proper nutrient balance and avoid serious complications.
The Mayo Clinic also advises caution instead of acknowledging that the diet may lower the symptoms of autoimmune diseases. Medical supervision is recommended to ensure patients maintain a balanced nutrient intake while following the carnivore diet.
Diabetes Management
The carnivore diet eliminates carbohydrates and includes only meat-based foods. It controls glucose levels and reduces insulin spikes by eliminating all carbohydrates. Some studies on low-carb diets, such as those found in PubMed, report a reduction in HbA1c levels (by an average of 0.4%). Blood sugar reduction occurs due to limiting carbohydrate intake and glucose absorption, which forces the body to use fat as an energy source.
Does the Carnivore Diet Reverse the Complications of Diabetes?
Many people ask about the possibility of reversing type 2 diabetes with low-carb nutritional meals such as the carnivore diet. The carnivore diet may help some individuals achieve remission from type 2 diabetes, but this is not guaranteed for everyone. Strict dietary monitoring is essential for managing blood sugar over the long term. The carnivore diet's effectiveness is measured by HbA1c reductions, which indicate better blood sugar control over time.
Can Type 2 Diabetes Be Reversed?
People commonly ask if low-carb diets, such as the carnivore diet, can lead to reversing type 2 diabetes. Users commonly experience notable improvements through this dietary method, though reversals are not ensured. A small percentage of people with type 2 diabetes can reverse their disease condition through highly controlled nutritional interventions. Measurements of reduced HbA1c represent improved blood sugar management throughout extended periods, making it essential to evaluate carnivore diet results.
Success Stories and User Experiences:
Most people reported positive experiences managing diabetes by following a carnivore diet. Success stories show improvements in people with diabetes, including reduced nerve pain, i.e., neuropathy, while gaining consistent energy and avoiding sudden blood sugar drops. Eliminating carbohydrates enables the body to establish a steady energy supply through fat metabolism, reducing common diabetic symptoms.
Risks and Caution for Diabetics:
The carnivore diet offers advantages but may be risky for diabetic patients who rely on medication. When carbohydrate intake is reduced without proper dosage adjustments, patients who depend on insulin and glucose-lowering treatments can develop hypoglycemia after consuming medicines. The Mayo Clinic also highlighted the importance of careful observation and professional guidance when implementing dietary changes.
Drinks that Diabetic People Should Avoid
Drinks such as juices, sodas, and alcohol are high in sugar, and diabetic people need to avoid
- Juices (even natural ones) are high in sugar and produce rapid blood sugar spikes.
- Sodas (both regular and diet) cause metabolic issues and weight gain.
- Alcohol can interfere with blood sugar regulation, especially in individuals taking insulin or medication.
Carnivore vs. Keto Diet for Glycemic Control:
The carnivore diet eliminates all carbohydrates, while the keto diet allows a minimal intake of carbohydrates, less than 50g.
- Carnivore: A zero-carb diet approach to stabilise blood sugar levels because it completely removes carbohydrates, thus benefiting insulin-resistant individuals.
- Keto: Individuals following a keto diet plan can add specific fibre-rich vegetables into their meals to manage constipation while obtaining micronutrients.
Both diets successfully control blood sugar; however, the carnivore diet's complete carb restriction results in more rapid normalisation, but its total lack of carbs raises concerns about nutrient deficiencies.
Risks and Concerns
Many health concerns, such as nutrient deficiencies and an increased risk of heart disease, are linked to a carnivore diet and its benefits. Therefore, dietitians or healthcare providers recommend that individuals consult before making any dietary modifications. The following are the risks of following carnivore diseases for a longer time.
Nutrient Gaps
The carnivore diet imposes a significant risk since it leads to inadequate nutrition. People who follow this diet without supplements face an increased risk of deficiencies since 37% avoid them. The absence of vitamin C and dietary fibre from plant foods represents two significant nutritional issues. Vitamin C helps the immune system function properly while supporting collagen formation, and dietary fibre maintains digestive health, aiding in regular bowel movements.
Organ meats like liver should be included to address potential nutrient deficiencies such as vitamin C. Additionally, bone broth can support gut health, and supplementation of electrolytes like sodium, magnesium, and potassium can help balance nutrients and support hydration.
Cardiovascular Impact
The high consumption of red meat in the carnivore diet often results in increased LDL cholesterol levels in the body, which increases the risk of heart disease.
Healthline also reported that the consumption of long-term carnivore diets can increase the risk of high LDL cholesterol and heart issues.
Digestive Issues
Some people following the carnivore diet usually face digestive issues, which cause constipation, bloating, and overall discomfort at a rate of 5.5%. These digestive problems result from a low dietary fibre intake, which leads to poor digestive health over time.
Sustainability
The carnivore diet raises concerns about its sustainability and ethical questions about its environmental impact. BBC Good Food stated that animal-based foods use too many resources and harm the earth more than plant-based foods.
If you follow a carnivore diet, consider sourcing animal products from sustainable, ethical sources like grass-fed beef or pasture-raised meats. Regenerative farming practices help reduce the environmental footprint of animal agriculture. Current research lacks sufficient long-term health consequences of the carnivore diet. Health.com also reported that scientists remain uncertain about the long-term safety effects of this diet, so they require more research to study it extensively.
What to Eat on the Carnivore Diet
Foods Allowed in Carnivore Diet:
The list of approved foods limits itself because it allows only animal products. Red meat, such as steak, burgers, chuck roast, chicken, lamb, and pork, is also permissible. Carnivore foods include fish, salmon, trout, and seafood like oysters and crab. Prioritise nutrient-dense foods like grass-fed beef, wild-caught fish, eggs, and bone broth. The list also includes organ meats, such as liver and oxtail.
People can also consume organ meats such as liver for additional nutrients. The carnivore diet includes butter, fat tallow, and ghee for cooking. The carnivore diet usually excludes plant-based spices, but flexible variations may allow small amounts of spices like cumin or paprika for flavour. It also allows salt, pepper, chilli paste, and garlic as spices to enhance the flavour. The table below highlights the list of carnivore diet foods.
|
Beef |
Chicken and Pork |
Lamb |
Seafood |
Organ Meats |
|
|
|
|
|
Foods to Eat in Limited Amounts
The list of foods below should be consumed in limited amounts while following a carnivore diet.
- Cheese
- Eggs
- Heavy cream
- Milk
- Yoghurt
- Bacon
- Sausage
- Cured meats
Foods to Avoid in a Carnivore Diet
A carnivore diet should avoid foods that aren't animal-based. It does not allow fruits, vegetables, grains, legumes, nuts, or seeds. Similarly, processed meats with additives are also restricted.
Carnivore Diet Sample Meal Plan
A typical carnivore diet menu might look like this:
- Breakfast: Eggs and bacon
- Lunch: Burger patties
- Dinner: Salmon
Below are some recipes for the carnivore diet
|
Scrambled Eggs with Turkey |
Salomon Patties |
Carnivore Chicken Casserole |
|
|
|
According to research published in the PMC journal, 67% of the people surveyed were male. Many of them were worried about the price of grass-fed or wild-caught foods. A good budgeting tip is to buy in bulk, pick cheaper meat options like ground beef or bone-in cuts, and include organ meats, which are usually more affordable and healthy.
While switching to a strict carnivore diet, some people may face problems with electrolytes, also known as the "keto flu." To help reduce these symptoms, one should take the following supplements to ensure electrolyte balance. Thus, electrolytes like sodium, magnesium, and potassium are essential to stay hydrated and avoid muscle cramps.
Practical Meal Planning
Below are some practical meal-planning tips for transitioning from a regular to a carnivore diet.
Transition Gradually
Adapting to a carnivore diet can be challenging. However, the best way to deal with it is to transition gradually. Start by adopting a low-carbohydrate keto diet and gradually restricting plant-based foods. Giving enough time for your body to adjust to a higher fat and lower carbohydrate diet will make switching to a complete carnivore diet easier.
Drink Enough Water
It is essential to stay hydrated while switching to a carnivore diet. Drinking sufficient water helps adjust sodium levels when the body shifts to a carnivore diet. Staying hydrated improves digestion and overall energy levels, supporting other daily activities.
Be Careful While Dining Out
Dining out on a carnivore diet may be challenging. When ordering food or dining out, skip the bun and go for plain burgers, steak, or sashimi if possible. These meals help you stay compliant with the carnivore diet and enjoy your meals outside the house.
Cost-Saving Tips
Following a carnivore diet may be costly for some individuals. However, some strategies can help to lower the financial burden. Consider purchasing meat in bulk and storing some portions in the freezer for later use. Some significant cuts, like brisket or pork shoulder, can be bought in bulk to save you money. Additionally, freezing the leftover portions helps prepare carnivore-friendly meals in advance.
Comparison of Carnivore Diet with Other Diets
The carnivore diet differs from others, such as the keto and paleo diets. The carnivore diet differs from other diets in the following ways:
Carnivore Vs Keto Diet:
The carnivore diet is entirely based on animal and meat products. By completely cutting out plant food, the carnivore diet becomes zero carb, while a ketogenic diet limits carbohydrates to consumers under 50g per day. Both diets aim to lower inflammation, but the carnivore diet is often considered more strict due to its exclusion of plant foods. The ketogenic diet includes many low-carb veggies, nuts, and seeds, with more flexible options. However, it might not provide quick relief from inflammation compared to a carnivore diet.
Carnivore Vs Paleo Diet
The paleo diet focuses on ancestral eating patterns that involve whole foods. It includes plant-based foods like fruits and nuts but restricts processed food items. The paleo diet focuses on balancing macronutrients, while the carnivore diet only includes animal products. The carnivore diet is effective for autoimmune diseases but lacks essential plant-based vitamins and minerals.
Both diets have different health outcomes. The carnivore diet may help resolve autoimmune problems faster by eliminating plant-based irritants, but a lack of variety can lead to nutritional deficiency. In contrast, Mediterranean and paleo diets provide better nutritional balance. The Mediterranean diet is famous for its heart health benefits and hypertension.
The carnivore diet's high protein content supports muscle retention, making it suitable for those engaged in regular exercise. However, the limited carbohydrate intake can affect energy levels for high-intensity activities, which is not ideal for all athletes.
Thus, the carnivore diet is stricter than the keto and paleo diets. It might help people see results quicker for some health issues, but it is risky due to the lack of vital nutrients. It's essential to consult a dietitian or healthcare provider before making any dietary changes. Consider long-term health effects, especially while following specific healthy meals like the carnivore diet.
Final Thoughts
The carnivore diet focuses on animal foods and removes all plant items, which may help with specific diseases like autoimmune diseases and diabetes. It can help lower inflammation, stabilise blood sugar levels, and improve gut health, especially in autoimmune diseases. Some people can also benefit from a carnivore diet, like weight loss, better mental focus, and relief from autoimmune symptoms. However, it may be risky to follow it for a more extended period as it does not provide sufficient nutrients, causes stomach issues, and increases the risk of heart disease due to high saturated fat. Always consult a doctor before transforming into a carnivore diet and following it long-term to prevent problems.
