Cutting Carbs, Cutting Corners? The Carnivore Diet Under the Microscope

The carnivore diet has gained traction in recent years as a radical approach to weight loss and blood sugar control. Rooted in the philosophy of eating like our ancestors, the diet eliminates all plant-based foods and relies solely on animal products: meat, fish, eggs, and some animal-derived fats. Proponents claim it can reduce inflammation, improve metabolic health, and even reverse chronic disease. But what does the science say—particularly when it comes to the carnivore diet and heart health, and the carnivore diet and diabetes?

The Premise Behind the Carnivore Diet

At its core, the carnivore diet is a form of zero-carb eating. By removing all carbohydrates, it puts the body into a state of ketosis, similar to the ketogenic diet. The theory is that this reduces insulin demand, stabilizes blood sugars, and supports weight loss. While these effects can sound promising for people with diabetes, the extreme nature of the diet raises concerns.

Carnivore Diet and Heart Health: Do the Risks Outweigh the Benefits?

Animal-based diets high in saturated fat and cholesterol have long been associated with an increased risk of cardiovascular disease. The carnivore diet and heart health are frequently at odds, as this eating pattern eliminates heart-healthy foods like fiber-rich vegetables, fruits, legumes, nuts, and whole grains. These foods provide key nutrients known to reduce cardiovascular risk.

Recent research underscores these concerns:

• A 2022 American Heart Association scientific statement reaffirms that diets high in saturated fat increase LDL ("bad") cholesterol, a primary contributor to atherosclerosis.

• A 2023 study published in The Lancet found that higher intake of plant-based fiber and polyphenols is associated with a significant reduction in heart disease risk.

Additionally, the lack of dietary fiber in the carnivore diet negatively impacts gut microbiome health. An imbalanced microbiome has been linked to increased inflammation and cardiovascular risk. These findings raise the question: is the carnivore diet safe in the long term?

Carnivore Diet and Diabetes: Initial Wins, But Long-Term Risks

For individuals with type 2 diabetes, reducing carbohydrate intake can improve insulin sensitivity and lower A1c in the short term. Some carnivore diet users do report initial improvements in blood sugar control.

However, long-term adherence to an all-meat diet raises red flags:

• Absence of dietary fiber affects gut health, which plays a role in blood sugar regulation.

• Excessive intake of red and processed meats is associated with increased insulin resistance and type 2 diabetes risk, as shown in a 2022 review in Diabetologia.

• The diet lacks essential nutrients like vitamin C, potassium, magnesium, and plant-derived antioxidants—all important for diabetes management and overall metabolic health.

Moreover, the risks of the carnivore diet become more apparent with time. Long-term safety data is lacking. Most evidence supporting the carnivore diet and diabetes management is anecdotal, and well-controlled, peer-reviewed studies are minimal.

Nutritional Deficiencies and Sustainability

Eliminating plant foods increases the risk of vitamin and mineral deficiencies. While liver and other organ meats can provide some nutrients, many people following the diet do not consume these regularly.

Missing key nutrients can worsen diabetes in several ways:

• Magnesium deficiency can impair insulin secretion and increase insulin resistance.

• Vitamin C deficiency contributes to higher oxidative stress and inflammation—both of which worsen blood sugar control and increase diabetes complications.

• Potassium deficiency may elevate blood pressure and impact cardiovascular health, which is already a major concern for people with diabetes.

• Lack of fiber contributes to glucose instability, poor gut health, and increased insulin resistance.

• Absence of antioxidants impairs the body's ability to fight inflammation and cellular stress linked to diabetes progression.

Furthermore, the diet is socially isolating and hard to maintain. The restrictive nature can lead to disordered eating patterns or nutritional imbalances over time. Many registered dietitians and healthcare providers do not recommend it as a sustainable or safe approach.

TL;DR

• The carnivore diet may offer short-term improvements in blood sugar and weight for some.

• However, the long-term risks to heart health and nutrient adequacy are significant.

• The carnivore diet and diabetes management may show temporary benefits but lack scientific backing for long-term success.

• Diets rich in fiber, plants, and variety continue to be the gold standard for heart disease prevention and diabetes care.

• Proceed with caution and consult a registered dietitian or healthcare provider before attempting extreme dietary shifts.

1. American Heart Association. (2022). Dietary Guidance to Improve Cardiovascular Health: A Scientific Statement. Circulation. https://www.ahajournals.org/doi/full/10.1161/CIR.0000000000001031

2. Grosso, G., et al. (2023). Dietary polyphenols and cardiovascular disease: A review. The Lancet. https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(23)00110-4/fulltext

3. Schwingshackl, L., et al. (2022). Meat consumption and risk of type 2 diabetes: A systematic review and meta-analysis of cohort studies. Diabetologia. https://link.springer.com/article/10.1007/s00125-022-05760-7