The Carnivore Diet, which consists of eating almost solely animal products—primarily meat, fish, and other animal foods -- has grown in favour as a dietary strategy for weight loss, inflammation reduction, and meal planning convenience. As with any restrictive diet, the Carnivore Diet has possible hazards and side effects that must be carefully evaluated. Following a carnivore diet can lead to Vitamin C deficiency.
“Failure to meet your daily vitamin needs can result in a variety of complications, including bleeding gums. This occurs because vitamin C aids in the formation of collagen, a critical component of the tissue that holds your teeth together. Without enough vitamin C, this tissue weakens, causing your teeth to loosen and your gums to become irritated,” said Dr Anu Gaikwad, Consultant Diabetologist, Physician, Prof., and HOD Geriatric Medicine, Dr. D.Y. Patil Medical College Hospital and Research Centre, Pimpri, Pune. Here are some of the main concerns that may develop when following this diet on a regular basis:
Nutritional Deficiencies
One of the most significant concerns with the Carnivore Diet is the risk of nutritional deficiencies. Since the diet excludes fruits, vegetables, grains, and legumes, followers are potentially missing out on essential nutrients such as dietary fibre, vitamins C and E, and magnesium, among others.
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According to a study published in Nutrition Reviews, current vitamin C recommendations may be too low, and supplementation may help prevent bleeding gums in persons with lower vitamin C levels. A lack of dietary fibre, important for digestive health, can also result in constipation and long-term gastrointestinal issues.
It Can Increase The Risk of Heart Disease and Certain Cancers
Diets high in red and processed meats have been linked by numerous studies to increased risks of heart disease, colorectal cancer, and other health conditions. The high intake of saturated fats and cholesterol on the Carnivore Diet can lead to elevated cholesterol levels and increase the risk of coronary artery disease. Additionally, the absence of heart-healthy foods like whole grains and vegetables, which help to lower cholesterol and decrease inflammation, could exacerbate these risks.
Impact on Kidney Function
The high protein content typically consumed on the Carnivore Diet can put additional strain on the kidneys, particularly in individuals who have existing kidney conditions or are susceptible to kidney disease.
Processing large amounts of protein regularly can lead to an increased workload for the kidneys, which may result in compromised kidney function or exacerbation of pre-existing kidney issues.
Changes in Gut Health
A drastic shift in diet composition, like adopting the Carnivore Diet, can alter the gut microbiome. The lack of dietary fibre and plant-based foods can lead to a decrease in the diversity of gut flora, which plays a crucial role in immune function, weight regulation, and mental health. This reduction in microbial diversity might increase susceptibility to various gastrointestinal disturbances, infections, and possibly inflammatory bowel diseases.
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Potential for Increased Toxicity
Consuming large quantities of meat, especially processed and charred meats, can lead to higher intake of harmful compounds like polycyclic aromatic hydrocarbons (PAHs) and heterocyclic amines (HCAs), which are known carcinogens. These substances form when meat is cooked at high temperatures and can contribute to the development of various cancers.
Social and Lifestyle Considerations
Following such a restrictive diet can also have social implications, as it limits the options for eating out or sharing meals with others who do not follow the same regimen. The rigidity of the diet can lead to social isolation or difficulties in adhering to the diet, particularly during travel or social events.
Some people report favourable results with the Carnivore Diet, such as weight loss and reduced inflammation, the potential negative effects underline the need to approach with caution. Anyone adopting this diet should contact their doctor and maybe a dietitian to ensure they are managing potential hazards and maintaining a balanced nutritional intake. Diverse and balanced diets are often better for your long-term health and well-being.