Yes, argue adherents of the carnivore diet, a controversial food trend that sees its members cut all food out of their diets that didnt come from an animal. But does the practice live up to the hype?
The diet was widely popularized years ago by American orthopedic surgeon, author and podcast host Dr. Shawn Baker. Later, voices like Joe Rogan and Jordan Peterson endorsed the practice, taking it mainstream. Today, the community boasts hundreds of thousands of practitioners, with over 50,000 members in the subreddit r/carnivore alone.
Yet nutritionists tell the Star they have doubts about the diets efficacy especially if it isnt followed exactly right, which can lead to nutrient deficiencies. As human-driven climate change continues to advance, critics also point to the immense carbon footprint left by the meat industry, which contributes 14.5 per cent of humanitys total greenhouse gas emissions.
Heres what experts say are the health impacts of a meat-only diet.
As the name suggests, the carnivore diet is a highly restrictive regimen that sees practitioners only consume animal products, namely meat and organs. Some people eat eggs, butter or other dairy products, but any fruits, vegetables, grains or other food categories are strictly forbidden.
They literally eat no vegetables, no fruit, said Kyle Byron, a nutrition coach and personal trainer who owns Torontos Kyle Byron Nutrition. No nuts, no seeds, no processed carbs, no grains. Just meat and organs.
Organs especially those of grass-fed animals are a key part of the diet, supplying some of the nutrients practitioners miss out on by skipping all other food groups, Byron elaborated. Its partly why the practice is so hard to follow, especially for those not taking supplements.
Kinga Balogh, a registered dietitian and health coach at Torontos JM Nutrition, added that all takeout and convenience foods are also off the menu. Carnivore purists might even eliminate all seasonings except salt, because (salt) is the only condiment that is not plant based, Balogh said, while avoiding tea and coffee for the same reason.
Enjoy a glass of wine with your steak? Think again, as a carnivore does not consume foods or beverages from plant sources, she said. Want to blow out your birthday candles on a delicious dessert? Think twice and see if your filet mignon can hold the candles.
Although adherents to the diet claim it can help you lose weight, improve mood, better regulate blood sugar and other benefits, nutritionists say studies have yet to show any evidence.
To date, no scientific studies back (the carnivore diets) purported benefits, said Alia Virjee, a registered dietitian and owner of Toronto Tangible Wellness. As health-care professionals, we cannot recommend dietary strategies lacking scientific backing.
Studies that looked into the diets of people who live in Arctic regions who subsist mainly on meat and blubber initially touted their health benefits. However, more recent studies found the traditional Inuit diet might not be as healthy as believed.
Virjee said some carnivores might experience a brief period of rapid weight loss upon starting the diet due to major changes in their eating habits. Yet, as with virtually all fad diets, most participants may find themselves regaining their shed pounds over time.
I firmly believe and there is lots of credible research to suggest that humans require variety and balance, Virjee said, adding she cant see herself ever recommending the diet to a client.
Thats not to discount all its reported benefits, however: our bodies all react to diets in their own ways, Byron said. While he is personally skeptical of the carnivore diet, he encourages people to try things as it might yield different results for different people.
Just be sure to do your research and ensure youre getting all the nutrients you need, or bad things can happen.
As one might expect, carnivores face a whole host of nutrient deficiencies from cutting out all other food groups. Two of the biggest issues are a lack of fibre and carbohydrates, Virjee explained, which can lead to constipation, a common side effect of the diet. Fibre also helps keep our immune systems strong by diversifying our gut microbiome, which can help with digestion.
Meanwhile, carbohydrates are the primary source of fuel in our body, where our brain and muscles rely on them for energy and to function optimally, Balogh said.
This also means carnivores wont get the antioxidants present in carb-rich foods, which help fight chemicals called free radicals in the body, Balogh added. If left unchecked, these molecules could contribute to cancer down the line.
According to Health Canada, adults should get 65 per cent of their nutrients from carbohydrates, 10 to 35 per cent from protein, and 20 to 35 per cent from fat. By contrast, carbs make up zero to five per cent of a strict carnivore diet, Balogh said, while 20 to 35 per cent of nutrients come from protein and 50 to 75 per cent from fat.
Byron said carnivores commonly have mineral and vitamin deficiencies, like vitamin D or C. Vitamin D is important in bone health, while you might recall a lack of vitamin C led sailors to develop scurvy.
While supplements can help make up for some of these losses, Balogh said these are often less nutritious than whole foods, which possess various other nutrients often missed by supplements.
According to Balogh, the carnivore diet might prove dangerous to certain people with prior health conditions. These include:
Kevin Jiang is a Toronto-based staff reporter for the Stars Express Desk. Follow him on Twitter: @crudelykevin
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Does the 'carnivore diet' work? Here's what eating only meat does to your body - Toronto Star