What’s the deal with the carnivore diet? Is it healthy? Maybe? 

Over the years, I’ve fielded a fair share of questions about it—especially from Marines. Most people I’ve spoken with had already started the diet and wanted to know what I thought. My opinion has evolved, and I’ll do my best to offer a balanced, unbiased perspective on the potential health risks and benefits.

Short-Term Risks:

For most healthy people, the short-term risks of the carnivore diet are likely minimal. Yes, there’s a possibility that increased salt intake could raise blood pressure or that eating more saturated fat raises levels of atherogenic particles like LDL cholesterol. However, in the short run, these changes are unlikely to be clinically significant for otherwise healthy individuals.

Short-Term Benefits:

There’s also short-term potential for real benefits. If you have prediabetes, cutting out carbs may improve insulin sensitivity, as shown in measures like fasting insulin and fasting glucose. For otherwise healthy people, entering ketosis might increase energy levels or “mental clarity.” These effects shouldn’t be written off.

Long-Term Risks:

This is where the risks start to surface regarding cardiovascular and cancer risks.  

Cardiovascular Risk:

There is no doubt that the carnivore diet increases saturated fat consumption with a potential impact on lipid levels. Saturated fat downregulates LDL receptors in the liver and decreases cholesterol clearance. Additionally, some people tend to absorb cholesterol through the intestine more than others. Certain individuals may be predisposed to more significant cholesterol increases on the carnivore diet than others. Regardless of what you read online, elevated LDL cholesterol is a significant risk factor for heart disease.

Cancer Risk:

Finally, the cancer risk concerns me, particularly the potential link between red and processed meats and gastrointestinal cancers. Diets high in these foods are associated with an increased risk of certain cancers. The lack of fiber likely negatively affects the gut microbiome, which is unlikely to help anything. So, we don’t have long-term data on the carnivore diet, but the risk of GI cancers and its potential effects on the gut microbiome should give folks pause.  

My Bottom Line:

Diets, including the carnivore diet, are personal. For some, the carnivore diet may be beneficial in the short run. But I think we need to be honest with ourselves regarding the potential long-term cardiovascular and cancer risks that seem likely. That’s my takeaway. I’m happy to hear folks disagree and learn something new.