The food industry is one of the largest in the world. By 2030, its total value is expected to reach $12.87 trillion. With that much money at stake, it’s no surprise that companies do everything they can to influence your buying and eating behavior, to boost profits even further. Food marketing is extremely effective. Every detail is carefully considered, from the color of your salami to the font on the packaging. It’s all designed to get you to spend as much as possible on food. And the temptation doesn’t stop at the exit of the supermarket. Online, food is all over your feed and impossible to ignore. So how do you know which trends are actually worth trying, and which ones you’re better off skipping? In this blog, we take a closer look at some of today’s popular nutrition trends. You’ll get a more nuanced perspective on all the black-and-white claims flooding social media, and a better sense of which trends might actually fit your lifestyle. This time: the carnivore diet.
The carnivore diet: what is it?
The carnivore diet consists exclusively of animal-based foods. That means meat, fish, eggs, and some types of dairy. All plant-based foods like vegetables, fruits, grains, legumes, nuts, and seeds are completely excluded. Because this diet contains almost no carbohydrates, which are mainly found in plant foods, it’s often considered a ketogenic diet. Normally, your body burns carbohydrates for energy. When you drastically limit them, your body eventually runs out of glucose (a type of carbohydrate). In response, it switches to burning fat and converts fat into ketones, an alternative energy source. This process is called ketosis. Hence the term ‘ketogenic diet’ or ‘keto.’ One reason people choose a ketogenic diet is to lose weight or support certain conditions like type 2 diabetes. The diet can help improve insulin sensitivity.
The benefits
Weight loss, improved insulin sensitivity, and fewer cravings or feelings of hunger are the most commonly mentioned benefits. Fewer digestive complaints are another major reason people try this diet. It excludes fiber, gluten, lactose, and FODMAPs, which are all potential triggers for digestive issues.
Criticism
Although the carnivore diet may offer short-term benefits for some people, it’s an extremely restrictive way of eating. The lack of fiber in animal products can actually lead to digestive problems. It can also cause vitamin and mineral deficiencies that weaken your immune system. Some of those deficiencies can be partially offset by eating large amounts of organ meats, but then you risk excessive intake of vitamin A and iron. In extreme cases, too much iron can lead to liver failure. In addition, any weight loss is often temporary. Once you reintroduce carbohydrates, your body retains more water and your weight goes back up. A lifestyle that you adjust step by step, so that your eating habits are sustainable long term, is much more likely to lead to lasting results than a temporary extreme diet. And on top of that, there’s little to no scientific evidence showing that the carnivore diet is safe or effective in the long run.
Conclusion
Skip the carnivore diet. It’s an extreme and overly restrictive eating pattern. Want to eat healthier? Then you’re better off choosing the Mediterranean diet. It includes plenty of fresh vegetables, fruits, legumes, whole grains, and healthy fats from sources like olive oil and fatty fish such as salmon and sardines. Red meat is eaten in moderation, and highly processed foods are kept to a minimum. Research shows this diet supports heart health, a more stable blood sugar level, and reduced inflammation. It may also lower the risk of chronic diseases like type 2 diabetes in people who follow the Mediterranean diet.