The Health Benefits of the Carnivore Diet Most People Miss

The idea of eating only meat may seem extreme to many. It is often dismissed as a fad rather than a legitimate health strategy. This negativity is understandable, as it is backed by decades of dietary advice vilifying meat and glorifying plants. Yet, recent evidence and real-world experiences show increased energy, decreased inflammation, sharper focus, better sleep, and healthier skin as the health benefits of the carnivore diet.  Let’s take a look at why the carnivore diet should be considered a healthy option.

Your Ancestors Thrived on Meat

Ancient humans weren’t being sustained by eating berries and roots all day. Fossil evidence and our biology indicates we ate a high-fat, high-protein diet that helped us develop our large brains. 

Here’s the evidence:

• Predator-like eating.

  Isotope analysis of ancient human fossils indicates a diet heavier in meat than that of wolves. This showed that our ancestors were mostly hunters, and foraged as a secondary source of calories [1]. By eating mostly meat this gave us the extra calories we needed to survive in difficult environments.

• Stomach acid built for meat.

  Humans have highly acidic stomachs, comparable to scavenger birds like vultures, and were developed to neutralize disease-causing organisms. This allowed us to eat raw or aged meat. This adaptation allowed early humans to safely eat meat even in unclean conditions [2].

• Digestive design.

  Herbivores, which have large colons that allow them to ferment fiber, which is not possible for humans, who have a smaller colon, and an appendix which has lost most of its purpose. We also have a strong and capable small intestine along with a gallbladder well suited for fat and protein absorption. It seems our digestive system evolved to prioritize meat over plant matter.

• Hunting adaptations.

  Humans are unlike most animals based on our evolved capabilities for hunting that includes our efficient sweating needed for endurance and our ability to run long distances. We’ve also evolved the cognitive capacity to track prey until it falls from exhaustion. These unique traits made it easier to hunt for meat than finding edible plants that weren’t always available.

Because of the size of our brains, which uses 20% of our daily calories yet are only about 2% of our body weight, we relied on nutrient dense meat for food [3]. Plants couldn’t give us the constant energy needed for the evolution of our brains. 

Takeaway: Our biology was designed for hunting and eating meat, eating plants as a secondary source of calories.

Meat-Based Diets Resisted Disease

Our recent history has many examples of peoples eating and doing well on nearly all animal based diets without showing signs of modern chronic diseases.

Eating mostly meat is sustainable and healthy:

• Inuit of the Arctic: Living on fatty fish, seal, and caribou, with nearly no plant food, the Inuit showed low rates of heart disease, diabetes, and cancer. Their teeth had minor decay even though there was no modern dental care [4]. This illustrates the sustainable healthy effects of their diet.
• Masai of East Africa: These people live on meat, blood, and raw milk. They were lean, muscular, and free of cardiovascular issues. Health problems showed up only after processed Western foods, like grains and sugars, were made available [5].
• Plains Indians: Being bison hunters, plains Indians had strength, stamina, and mental clarity while eating meat-heavy diets. Their health quickly worsened when they were given government rations, which were high in processed carbs, to replace their traditional foods [6]. This substitute led to obesity and diabetes.

From these examples of people eating animal based diets, it is clear that their health declined only after having modern foods introduced into their diet. These examples match up well with archaeological evidence that show that with the rise of agriculture and reliance on grains followed with an increase in tooth decay, insulin resistance and smaller skeletal stature.

Takeaway: Eating mostly meat was healthy and only when modern food and grains were introduced did people’s health become worse.

The Fiber Fallacy

A major objection to the carnivore diet is its lack of fiber, which we are told is necessary for digestion, heart health and even preventing cancer. However, those on the carnivore diet report better gut health, less bloating and decreased inflammation. 

Here’s why:

• Fiber isn’t essential. Humans are not like herbivores in that we don’t rely on gut fermentation. Meat is fully digested in our small intestine, where our short colon is poorly adapted to process a large amount of fiber, which often  leaves our bodies undigested.
• Fiber can harm. High-fiber diets can cause bloating, gas, and abdominal discomfort in some people. Decreasing the amount of fiber improves digestion in patients with chronic constipation, contrary to the idea that fiber is always necessary and helpful [7].
• Gut adaptation. Those on the carnivore diet usually report regular bowel movements, less cramping, and minimal gas. The Inuit, who had almost no fiber, thrived without gut issues, leading us to believe that the “healthy gut bacteria” provided by fiber may be exaggerated or false [8][9] .

Carnivore dieters don’t suffer from plant irritants like lectins or oxalate found in grains and vegetables. This may be why they don’t experience digestive issues while eating only meat. By removing fiber from the diet, it can greatly help those with issues like irritable bowel syndrome.  

Takeaway: There is clear evidence that a meat-only diet often improves digestion by avoiding plant toxins and fiber.

Nutrients Exclusive to Meat

Another objection to eating only meat is the absence of essential nutrients available from vegetables and fruit. Ironically, animal foods contain necessary nutrients that aren’t available or poorly absorbed from plants [10]. These nutrients are essential for our brain, muscles and overall health.

• Vitamin B12: B12 supports nerve function, red blood cell production, and energy is found only in animal products.. Lack of B12 can lead to tiredness, brain fog, and possibly irreversible nerve damage, a risk for vegans who don’t use supplements.
• DHA (Omega-3): This nutrient is widely available in fatty fish and grass fed meat. It is also found in plant based ALA (found in flaxseed) and converts to DHA but is less than 5% efficient, making animal sources vital.  
• Taurine: Found in meat and dairy, it supports the  heart, muscle use and neurotransmitter balance. It therefore may be responsible for mood and cardiovascular issues in non meat eaters due to absence in their diet.

Having the symptoms from a lack of these nutrients can be a huge issue for older adults. Those over 50 already experience risk of muscle loss, cognitive decline and low energy. Meat provides these nutrients in bioavailable forms, unlike plant based or supplement form, which the body can’t process efficiently. 

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Takeaway: Meat delivers necessary nutrients for brain, muscle, and cognition, especially as we age.

How Carnivore Dieters Thrive Without Plant-Based Vitamins

People argue that those on the carnivore diet can’t possibly be getting the nutrients they need but those who have eaten meat exclusively for years are doing well, much as did ancient humans [11]. How is this possible? Because animal based food provides all the nutrients they need, and in bioavailable form, which can’t always be said about plant based food [12].

Those on a carnivore diet that don’t eat liver or other organ meats will have a problem without supplements but organ meats are packed with nutrients and by eating these and not plant compounds like lectins your body can use nutrients better and not feel inflammation vegetarians or vegans experience. Furthermore, eating little to no carbs means you need fewer vitamins. For a carnivore to remain healthy they need only eat organ meat such as liver and heart and also eat fish, eggs and bone broth.

Takeaway: Meat provides all the nutrients you need, and by skipping plant foods you may be better off.. With organ meats and light cooking, carnivore dieters prove plants aren’t needed.

Cholesterol and Fat: Misunderstood Allies

For years fat and cholesterol have been villainized and have been blamed for heart disease, which led to low fat diets and widespread statin use (medication used for those with high cholesterol).

Recent research shows that:

• Cholesterol’s role. Acts as a building block for hormones, cell repair, and brain function (the brain is 60% fat). 
• Dietary cholesterol is neutral. The liver regulates cholesterol production, and studies show dietary sources like eggs and red meat don’t significantly raise blood cholesterol or heart disease risk for most people [13].
• Fat fuels health. Fat from meat helps support testosterone, vitamin D production, and boost energy levels. Low-fat diets can negatively impact hormone production, leading to low libido and tiredness [14].

Takeaway: The level of fat and cholesterol in meat may actually enhance brain function and hormones, not harm them.

What Critics Miss

Critics of meat based diets often bring up studies linking red meat to heart disease, but these studies are flawed [15]:

• Observational limits and bias. Such studies show patterns, not causation, are anecdotal and are skewed by “healthy user bias,” where meat-eaters are less likely to exercise or avoid smoking. There is also evidence of bias in who is funding studies.
• Meat misrepresentation. Studies often group processed meats (e.g., hot dogs, bacon) with unprocessed steak, distorting results.
• New evidence. Recent analyses find no clear link between unprocessed red meat and chronic disease, challenging old assumptions [16].

Takeaway: The carnivore diet, focused on nutrient-dense meat, runs counter to what is claimed in studies and avoids the health issues from modern diets.

Conclusion: Meat Isn’t the Villain

While we are told to eat more plants and less meat, it is clear our ancestors thrived on animal based diets and had strong and healthy bodies and brains. People who have tried out or have been on the carnivore diet for years report fat loss, more energy, better focus and improved digestive issues. These are benefits I’ve experienced during my two separate month-long experiments.

While food ‘facts’ seem to continue to be driven by big business and politics, science is beginning to catch up and there is more and more evidence that meat isn’t the villain it was made out to be. While I am not advocating switching to a carnivore diet, I hope that people are more convinced of its health benefits.

Check out Excellent Animal Based Diet Benefits for Men Over 50.

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The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the support and guidance of your physician when you are unsure about any health issues.