The carnivore diet is growing in popularity, but with that rise comes a lot of misinformation and misconceptions. Many people have concerns or misunderstandings about this way of eating, which can prevent them from trying it out or fully understanding its benefits. In this article, we’ll address and debunk five of the most common myths about the carnivore diet, using facts and research to set the record straight.
Myth 1: The Carnivore Diet Will Cause Nutrient Deficiencies
One of the most common concerns about the carnivore diet is that it will lead to nutrient deficiencies, especially since it excludes fruits, vegetables, and grains. However, animal-based foods, particularly organ meats, are incredibly nutrient-dense. They provide all the essential vitamins and minerals the body needs, including vitamins A, B, D, E, and K2, as well as iron, zinc, and magnesium.
Why It’s Wrong: Meat, especially when it includes organs like liver, contains bioavailable nutrients that the body can easily absorb. The human body can thrive on a carnivore diet by consuming a variety of animal products, ensuring complete nutrition.
Myth 2: Eating Only Meat Will Raise Your Cholesterol and Cause Heart Disease
Many people still believe that a diet high in saturated fats and cholesterol, such as the carnivore diet, will inevitably lead to heart disease. While it’s true that cholesterol levels may rise on the carnivore diet, that doesn’t automatically mean a higher risk of heart disease. Recent studies have shown that total cholesterol isn’t the best predictor of heart disease risk. Instead, markers like the ratio of HDL to LDL cholesterol, triglyceride levels, and inflammation markers like C-reactive protein are more significant.
Why It’s Wrong: For many people on the carnivore diet, HDL cholesterol (the “good” cholesterol) increases, while triglycerides decrease, leading to an improved lipid profile overall. Moreover, saturated fat from whole, unprocessed animal foods is not inherently harmful and is essential for hormone production and cellular health.
Myth 3: Fiber is Necessary for Digestive Health, and You Can’t Get That on Carnivore
Fiber is often touted as essential for digestive health and preventing constipation, but the carnivore diet shows that this isn’t necessarily true. Many people report improved digestion and relief from bloating, gas, and other digestive issues when they cut out plant-based foods and fiber altogether. The reason is that some individuals are sensitive to fiber, and the carnivore diet eliminates potential irritants from plants.
Why It’s Wrong: The carnivore diet can lead to better digestion for many people by reducing inflammation in the gut and avoiding the need for fiber. Animal fats and proteins are highly digestible, which may explain why some people experience relief from digestive issues on this diet.
Myth 4: You’ll Lose Muscle and Strength Without Carbs
The belief that carbohydrates are essential for muscle growth and performance is widespread, especially among athletes and fitness enthusiasts. While carbohydrates can be beneficial for quick energy, they are not required for muscle maintenance or growth. Protein is the key macronutrient for muscle synthesis, and the carnivore diet provides ample high-quality protein from meat, fish, and eggs.
Why It’s Wrong: Carbs are not essential for muscle growth. As long as you’re consuming enough protein and calories, your muscles will have what they need to grow and repair. Some athletes on the carnivore diet report maintaining or even increasing their strength and endurance while adapting to fat as their primary fuel source.
Myth 5: The Carnivore Diet Is Unsustainable Long-Term
Another myth is that the carnivore diet is too restrictive and unsustainable over the long term. Critics argue that it’s impossible to stick to, that you’ll get bored, or that it’s socially difficult. While it’s true that the carnivore diet can be challenging in some social situations, many people have successfully maintained this way of eating for
