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Plant defense chemicals in vegetables, and why you should consider giving them up!

Amidst the current surge in veganism, I must share a cautionary message: Vegetables may harbor sinister intentions. The verdant foliage in your smoothie may be teeming with toxins meant to cause you harm.

I understand if this sounds incredulous. Even non-vegans consume plant-based diets frequently. How could all plant-based foods be hazardous?

But ponder this: why would plants permit themselves to be consumed? It is not advantageous for their evolutionary survival. What would prevent herbivorous creatures from consuming all plants and driving them to extinction?

The reality is that virtually all plants contain defense chemicals, which serve to prevent them from being consumed to the point of endangerment.

Broccoli, for instance, contains sulforaphane, while kale boasts elevated levels of oxalates, both of which are typically praised for their health benefits. However, these substances exist as a means of warding off predators.

Before delving into the biology of plant toxins, let’s first examine the eating habits of herbivores. After all, these animals subsist almost entirely on plant material. So why aren’t they constantly plagued by the poisonous nature of plants?

Well, herbivores that have adapted well to their diets possess a plethora of chemical defenses against plant toxins. For instance, moose and other grazers have enzymes in their saliva as well as multiple stomachs that neutralize plant toxins such as tannins.

Despite these adaptations, even the most well-adapted herbivores, known as ruminants, avoid overindulging in a single plant source. These creatures have been observed to alternate between different plant foods, consuming old grass one day, young grass the next, and nibbling on a twig later on.

It appears that the palates of herbivores shift in response to plant toxins in order to prevent sickness. As they consume a particular plant and ingest more of its toxins, their appetite for that plant diminishes. This intricate system of learning and instinct appears to be innate to these animals.

This serves as a warning to human observers. If even herbivores struggle with plant toxins, what about us? With adequate knowledge, we can navigate plant toxins ourselves and safeguard our health.

Plants contain a variety of chemicals that can be harmful to humans. In fact, if a compound in a plant isn’t a nutrient, it’s likely to be toxic. Two well-known examples of harmful plant compounds are lectins and oxalates, which can be extremely harmful even in small amounts.

Polyphenols are another group of compounds found in plants, and are often marketed as antioxidants that help reduce inflammation in the human body. Examples include resveratrol, quercetin, flavonoids, tannins, stilbenes, lignans, curcumin, and capsaisin. However, these compounds do not serve any purpose in plant metabolism and are actually either pigments or plant defense mechanisms.

When consumed, polyphenols do not become part of our working biology. Instead, they can cause inflammation, which prompts our bodies to produce glutathione, an antioxidant that actually lowers inflammation. While some research has suggested short-term benefits of polyphenols, overall, the evidence for their long-term benefits is weak. In fact, resveratrol has failed to show the benefits that were originally touted, and has even been linked to negative side effects.

Instead of relying on polyphenols, it may be better to rotate plant foods regularly to allow for benefits from a variety of compounds. Exercise and environmental stressors such as cold therapy may also provide antioxidant benefits for the body. Rather than taking megadoses of polyphenol supplements, it’s best to focus on a balanced diet and healthy lifestyle.

Animal biology produces oxalates as a waste product, which can cause health issues when accumulated in excessive amounts in the body. Calcium oxalate is the primary component of kidney stones, which can lead to permanent kidney damage and renal failure in individuals with primary hyperoxaluria.

On the other hand, plants use oxalates for photosynthesis, mineral stabilization, and defense against predation by animals. Some plants have microscopic needles called raphides made of calcium oxalate, which can cause tissue damage and deliver toxic proteins to animals.

Turmeric is considered a superfood due to its many health benefits, but it contains a high amount of oxalates. 100 grams of turmeric powder contains about 2000mg of oxalates, which is significantly higher than the daily oxalate production of humans, which is 10 to 30mg. Excessive oxalate intake can lead to the formation of kidney stones and digestive tract damage, and even death in extreme cases.

Dark green vegetables, potatoes, some spices, and medicinal mushrooms like Chaga also have high oxalate content. Cooking plant foods can help break down harmful compounds, but it may not necessarily lower oxalate content.

Castor beans contain one of the most toxic plant compounds known to humans, called ricin. Even a small dose, equivalent to a few grains of salt, can be fatal to an adult. In 2013, an attempt to assassinate Obama involved sending a letter containing ricin.

Lectins are a type of plant compound that can be extremely dangerous. Although ricin is the most toxic lectin, milder lectins in our food can still cause a range of health issues. The reason plant lectins can be problematic is because they bind to glycoproteins in our cells, which can lead to various health problems.

For example, ricin binds to a part of our ribosome used in protein synthesis, causing death even at very small doses. Undercooked kidney beans are also known to cause poisoning, which may result in vomiting and diarrhea, and possibly long-term effects such as stunted growth rate.

Lectins such as gluten can trigger severe stomach problems and inflammation in people with celiac disease, while peanut lectins have been linked to an increased risk of rectal cancer. Overall, it’s important to be aware of the potential dangers of lectins in our diet and take precautions to minimize our exposure to them.

In my view, humans are not simply omnivores, but rather facultative carnivores. Facultative carnivores, such as dogs, can thrive on a diet that is predominantly animal-based, but are also able to consume plant materials when necessary for survival.

Over the past three years, I have been healing from a chronic disease. During this time, the carnivore diet, popularized by individuals like Dr. Sean Baker and Mikhaila Peterson, gained prominence.

Numerous individuals suffering from severe autoimmune conditions, such as Mikhaila Peterson’s lifelong rheumatoid arthritis, have reported significant healing or complete cures upon adopting an exclusively animal-based diet.

While my health problems were not caused by veganism, I had tried it as an attempt to heal, only to experience an increase in health symptoms and noxious gas production.

However, upon trying the carnivore diet, I was amazed by how much better I felt, despite having already experienced an 80% improvement through other methods.

I encourage you to explore the zerocarb and carnivore subreddits, where you will find numerous success stories of individuals overcoming issues ranging from diabetes to panic disorder.

While humans have likely consumed plants throughout most of our history, I am not convinced that we need them. For those of us with chronic diseases, many of which are the result of poor metabolism, adopting a low-carbohydrate, animal-based diet that eliminates plant toxins may be beneficial.

Of course, I understand that few individuals will adopt such a diet unless they are already dealing with health issues. However, it is worth being aware of which plant foods contain the most toxins so that you can monitor your consumption of them.

I now consider meat as my primary food source, while viewing plants as either survival food or medicine with potential side effects.

If you’re healthy, you can consume many plants safely, and even indulge in less healthy ones occasionally. However, individuals with genetics from populations living closer to the equator may have better carb tolerance, but that doesn’t mean they aren’t facultative carnivores.

I follow a carnivore diet because I believe that humans are naturally adapted to consuming only meat. Here are some of the reasons why I believe this:

  • Our digestive system’s pH is acidic, like that of carnivores, rather than omnivores or herbivores.
  • Our small intestine is short, unlike that of herbivores or primate ancestors.
  • Ancient humans had high nitrogen content in their bones, indicating a diet rich in meat.
  • Nomadic Mongolians who consume almost entirely animal-based foods live longer than their city-dwelling counterparts, despite the lack of access to healthcare.

However, I do not advocate for consuming only muscle meat and water. Even carnivores like lions consume a variety of animal parts. Therefore, I practice a nose-to-tail diet that includes organ meats, bone broth, animal fat, and collagen protein from tendons and skin or a collagen supplement to ensure optimal nutrient intake.

Highest toxicity plants

In general, seeds are the most toxic part of a plant, followed by roots, stems, and leaves. This hierarchy makes sense since seeds are vital for a plant’s reproduction. Roots, stems, and leaves are involved in providing the plant with nutrients. Foods derived from these parts of plants include nuts, beans, grains, onions, potatoes, and other roots.

Fermenting, soaking, and sprouting can help reduce the toxicity of these foods. Soaking nuts and dehydrating them or sprouting them can greatly reduce harmful or nutrient-blocking plant compounds. Fermenting, on the other hand, may have been used by ancient humans to make plant foods more digestible by breaking down plant toxins with bacteria. There is even a gut bacteria called oxalobacter that may break down harmful oxalates found in plants.

However, not everyone has this gut bacteria, possibly due to overuse of antibiotics, so it’s important not to assume that you can consume kale smoothies without any negative effects.

Mid-tier toxicity in plants

Moving down the spectrum of plant toxicity, we arrive at fruits which, although they rely on animals to spread their seeds, may not necessarily be as beneficial to human health as previously thought.

One argument suggests that the addictive qualities of sugar, rather than nutritional value, are what make fruits attractive to animals. Additionally, many fruits contain polyphenols which are used to deter bugs from consuming them, but may not have significant long-term health benefits.

Furthermore, excessive consumption of carbs has led to metabolic dysfunction in many people, making fruit consumption a potential issue for those with blood sugar problems.

In essence, fruits are less likely to be toxic in terms of plant compounds, but their sugar content can pose problems for those with insulin sensitivity issues. However, if you do not have blood sugar issues, sweet fruits can be incorporated into your diet without causing harm.

Lowest toxicity plants

The least toxic plant-based foods are iceberg lettuce, which doesn’t have much nutritional value, and non-sweet fruits like squash, avocados, and coconuts (although some people may have issues with coconut). These fruits’ seeds and skin should still be avoided, but the flesh is generally low in plant toxins.

While it may not seem like there are many plant-based options left, it’s still better to consume them than processed junk food. However, there are concerns about trendy supplements and juice cleanses, as even herbivores don’t eat that many plants.

Instead, it’s recommended to rotate plant-based foods and focus on low-toxin options such as non-sweet fruits. For those in good health, moderate-toxicity foods can be tried in moderation, while high-toxin plants should be avoided unless they’re sprouted, soaked, or fermented.

If you’re interested in learning more about plant toxins, check out “The Plant Paradox” by Dr. Steven Gundry, who still promotes the consumption of plants. Dr. Gundry has a more lenient view on plant toxins compared to Dr. Saladino and the writer of this article.

You can also listen to a great podcast interview between Dr. Saladino and Dr. Gundry to get both the carnivore and omnivorous perspectives from experts who are knowledgeable about plant toxins.

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Seed oils. What are they and are they bad for you?

Almost everything contains industrial seed oils, also called vegetable oils. If you use cooking oils, eat pre-packaged foods, or dine out at most restaurants, you’re probably consuming them daily. Global vegetable oil production has increased more than 16-fold since 1909, has doubled in the last 20 years, and is expected to grow by 30% in the next four years. The consumption of soybean oil alone has grown 1,000-fold since 1909 in the United States. Increased vegetable oil consumption correlates with higher rates of modern health problems like obesity, heart disease, cancer, and diabetes. Many have described seed oils as “toxic,” and scientific evidence suggests that seed oils have toxic effects on cells, animals, and humans. In this article, we will examine seed oil toxicity and clarify the safety of seed oils by exploring different studies.

Vegetable oils refer to oils or fats derived from crops, including fruits, grains, nuts, and seeds, while seed oils are derived specifically from seeds. Seed oils are refined from the seeds of crops, often using industrial methods like solvents, high heat, and large amounts of mechanical pressure. The most common examples of industrial seed oils are canola (rapeseed) oil, corn oil, cottonseed oil, grapeseed oil, peanut oil, rice bran oil, safflower oil, soybean oil, and sunflower oil. Seed oils are high in an omega-6 polyunsaturated fatty acid (PUFA) called linoleic acid, which contributes to general inflammation and health issues when eaten in excess. In 2017, people living in industrialized countries consumed 20% or more of their calories from seed oils high in linoleic acid, reflecting a 20-fold increase in seed oil consumption in the past 100-120 years.

Seed oils also contain fats that are oxidized or structurally damaged at the molecular level due to industrial processing, storage, or when heated and used for cooking. Oxidation makes the biological effects of seed oils significantly more harmful than other fat sources that aren’t as easily oxidized. This article discusses seed oils for the purposes of toxicity and does not include olive oil, avocado oil, or coconut oil, which have low to moderate amounts of linoleic acid. “Toxic” is an appropriate word to describe high linoleic seed oils, especially when heated and consumed in the amounts most people consume them today. Toxicity is dependent on the amount and concentration of a substance taken over time. Therefore, seed oils are toxic because they are consumed regularly and increase the risk of chronic diseases like heart disease, stroke, cancer, and diabetes.

High levels of linoleic acid and low levels of oleic acid increased the rates of LDL oxidation, according to a 2006 cell study comparing the toxicity of different fatty acids to RINm5f cells. A 2010 study examining the effects of linoleic acid on bovine oocytes found that the omega-6 fat hindered the maturation of the cells and hindered early embryo development. Animal studies have shown that oxidized linoleic acid byproducts led to increased oxidative stress, larger cardiovascular lesions, lower levels of liver ppar-alpha, and lower plasma levels of HDL. In a study on young piglets, the group that consumed high amounts of linoleic acid had impaired and altered neurological development compared to the group with required amounts of linoleic acid to prevent deficiency. In mice predisposed to Alzheimer’s disease, increasing linoleic acid intake led to impairments in working memory, brain structure, and more beta-amyloid plaque development compared to the control group. Animal studies have shown that high levels of linoleic acid consumption may promote obesity, insulin resistance, and reduced activity, all of which contribute to the obesity epidemic.

Increased vegetable oil consumption is found to be highly dangerous, next to heavy smoking and severe obesity, according to recent studies. These studies aimed to demonstrate the benefits of seed oil consumption, rather than investigating the potential harm of a high linoleic acid diet. If objective, balanced safety research on dietary linoleic acid from seed oils had been conducted and published in the 1960s and 1970s, present-day health statistics might have been different. Unfortunately, the 1960s study conducted by the American Heart Association on over 800 veterans had several flaws, including the increased rate of death by cancer documented in the experimental group. Cooking oils with high smoke points are important to use because burnt oils increase oxidized byproducts that are associated with inflammation, cancer, and heart disease. Cooking fumes are harmful to breathe in, mainly containing polycyclic aromatic hydrocarbons (PAHs) and aldehydes, both of which are carcinogenic and higher in PUFAs compared to other forms of fat. The rise in popularity of seed oils was due to the belief that they were good for health, which has now been disproven by several studies that have shown the potential harm of seed oils. The reduction in LDL or total cholesterol does not necessarily translate to a reduced risk of cardiovascular disease and mortality.

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Why are nutritional studies always contradicting themselves?

Most company-sponsored studies have an unspoken objective of boosting the bottom line, as stated in Marion Nestle’s latest book, “Unsavory Truth: How Food Companies Skew the Science of What We Eat.”

It’s understandable to feel confused about what to eat and drink in order to protect your health. For example, despite decades of research-backed dietary advice to reduce saturated fats to minimize the risk of heart disease and stroke, a new observational study of 136,384 people in 21 countries has linked the consumption of full-fat (read: saturated) dairy foods to a lower risk of death from cardiovascular disease.

However, without analyzing each study included in this meta-analysis, it’s not possible to determine what might be behind this surprising result, and whether it’s safe to resume consuming cream in coffee and whole milk in cereal. The study could simply imply that consuming the equivalent of three servings of dairy products a day is healthful, rather than saturated fat per se.

It’s crucial to exercise caution, particularly since another new study, which was a randomly assigned clinical trial, discovered that three weeks on a diet high in saturated fat caused liver fat and insulin resistance to increase much more than diets high in sugar or unsaturated fat.

Alternatively, you may have fallen for the hype surrounding pomegranate juice as an antioxidant superfood, only to discover from an enlightening new book that most of the health-promoting evidence for this costly fruit drink derives from $20 million of company-sponsored research.

In the book, Marion Nestle, emerita professor of nutrition, food studies and public health at New York University, points out that “pomegranates might have high antioxidant activity,” then asks “compared to what?” Are they more healthful than (much cheaper) grapes?

Here’s how the company POM Wonderful responded to Dr. Nestle’s challenge: “Comparing the health benefits of our product to other juices is not a key objective of our extensive research program.” To which I would ask, “If you’re selling ‘health,’ why wouldn’t it be?”

The answer, as Dr. Nestle’s extensive research shows, is that the unstated goal of most company-sponsored studies is to increase the bottom line,” she stated in an interview. “It’s marketing research, not science.” The nutritional value of a food, whether it is deemed healthy, like wild blueberries and avocados, or laden with health-depleting calories from fats, sugars, and refined starches, is irrelevant.

She suggests an approach that all consumers would be wise to follow when it comes to interpreting nutrition research, especially industry-funded research: “Whenever I see studies claiming benefits for a single food, I want to know three things: whether the results are biologically plausible; whether the study controlled for other dietary, behavioral, or lifestyle factors that could have influenced its result; and who sponsored it.”

Regarding studies sponsored by the soft-drink industry, she highlights Coca-Cola’s leading role in undermining the contribution of sugar-laden carbonated water to the nation’s obesity epidemic. For example, the company funded a study on childhood obesity that did not consider a possible link between sugary soft drinks and obesity, instead concluding that low physical activity, inadequate sleep, and excessive television watching were the most significant factors.

To make such conclusions appear valid, Coca-Cola enlisted the participation of university-based scientists all of whom stood, directly or indirectly, to profit financially from their association with the research,” as Dr. Nestle notes in her book.

The issue of sponsorship is a central concern in Dr. Nestle’s work. It is a vital question to ask not only with regard to food, but also for drugs, supplements, exercise regimens, skin creams, mattresses, and any other product or service that may affect the health of consumers.

In recent years, conflicts of interest, whether actual or potential, have received increasing attention. In September, the director of clinical research at Memorial Sloan Kettering Cancer Center resigned after failing to disclose millions of dollars he had received from pharmaceutical companies whose drugs he studied. An investigation uncovered that he had presented the results in a positive light that other researchers found wanting.

The reporting of drug trials has also faced criticism for the type of conflicts it presents. As The New York Times reported in September, what studies get published and how their findings are reported and spun often presents negative or nonsignificant findings in a positive light. This problem is compounded when these erroneous results are cited repeatedly by other researchers.

“Pharmaceutical companies have been shown to influence physicians’ behavior for 50 years,” Dr. Nestle said. “Even something as simple as doctors receiving pads or pens printed with the brand name of a drug can prompt them to ignore a generic or competing brand.”

However, Dr. Nestle noted that while there have been numerous studies on conflicts of interest among physicians who publish drug studies and those who prescribe industry-promoted medications, only 11 studies have been identified that address the impact of industry funding on food and beverage research related to health outcomes.

Consumers who lack scientific knowledge can be misled by study findings, especially when they come from reputable institutions or professional associations. Dr. Nestle argues that such organizations need to pay closer attention to conflicts of interest, whether obvious or potential, to avoid promoting weak or misleading science.

For example, a 2015 company-funded study at the University of Maryland of Fifth Quarter Fresh, a nonfat chocolate milk laced with vitamins and 42 grams of sugar,” writes Jane Brody in The New York Times. “Although the study had not been peer-reviewed or published in a professional journal, a university news release claimed the drink could counter the brain effects of concussions in high school football players. Chastised for its ethical failings, the university returned nearly $230,000 to commercial sponsors.”

In her book, Dr. Nestle uncovers how commercial sources have infiltrated many of the organizations that members of the public, including science writers like Brody, depend on for impartial evaluations of research findings. She discovered that even experts in organizations and on panels that formulate health recommendations for the public can be tainted by commercial influences.

There is, for instance, an inherent conflict of interest within the United States Department of Agriculture, which has two possibly competing mandates. The agency is tasked with promoting the production of all kinds of agricultural products, such as meat, poultry, and dairy, as well as fruits and vegetables. Simultaneously, it collaborates with the Department of Health and Human Services in creating national dietary guidelines and nutrient requirements for school lunches and other public nutrition programs.

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Benefits of the carnivore diet.

Quick facts on the health benefits of the carnivore diet.

Due to its novelty and ancient roots, there has not been significant clinical research conducted on the health effects of the carnivore diet. However, anecdotal evidence from thousands of carnivore dieters, along with the similarities it shares with the ketogenic diet, suggests that if followed properly, the carnivore diet may provide numerous advantages, such as:

  • The removal of processed foods choked full of additives like gums, dyes, preservatives, and trans fats. 
  • Eliminating plant toxins and antinutrients
  • Weight loss
  • Enhanced insulin sensitivity
  • Improved gut health
  • Better heart health
  • Reduced inflammation
  • Increased testosterone and libido
  • Improved mental clarity
  • Simplified dieting

These benefits stem from adopting a diet that aligns with our metabolism’s evolution while eliminating processed foods containing harmful additives like gums, dyes, preservatives, and trans fats. The carnivore diet also excludes grains, legumes, and starches, which are high in plant toxins and antinutrients. Additionally, it reduces excess fiber that can cause constipation and digestive issues like diverticulitis while replacing inflammatory polyunsaturated fatty acids from seed oils with healthy monounsaturated and saturated fats. Finally, the carnivore diet includes nutrient-dense superfoods like liver, fish roe, and other organ meats.

To better understand why the carnivore diet may be beneficial, it is helpful to examine its origins.

1. Elimination of Plant Toxins and Antinutrients

By adopting a carnivore diet, you can effectively remove plant toxins and antinutrients from your diet. Plants, like humans, strive to survive and reproduce, and to do so, they have developed a range of chemicals, including naturally occurring pesticides, mineral chelators, antibiotics, and phytoestrogens that can interfere with human reproductive hormones.

Many of these plant toxins and antinutrients have been linked to inflammation, bowel issues, allergies, fertility problems, and vitamin deficiencies. For example, phytic acid, commonly found in grains and legumes, can prevent the absorption of essential nutrients such as calcium, zinc, magnesium, iron, and copper, while also inhibiting digestive enzymes.

Foods rich in phytoestrogens, such as soy, have been associated with reduced fertility in both men and women. Researchers hypothesize that plants contain these fertility-reducing substances to lower the number of animals that would otherwise eat them.

By adopting a well-designed carnivore diet, you can eliminate your exposure to these potentially harmful substances while also replacing them with nutrient-dense animal-based superfoods.

2. Weight Loss

he carnivore diet can be an effective strategy for weight loss. The following are factors that contribute to weight loss on a carnivore diet:

Increased satiation: Protein and fat calories take longer to digest, making you feel fuller for longer and reducing food cravings. Eating carbohydrates, on the other hand, tends to increase hunger hormones.

Reduced hormonal fluctuations: A diet heavy in carbohydrates can lead to frequent spikes and crashes in blood sugar and insulin levels, causing imbalances in hormones such as leptin, ghrelin, and HGH, which are linked to hunger, fat storage, and weight loss.

Increased metabolism of body fat: By consuming a lot of animal fats and reducing carbs, your body enters a metabolic state called ketosis, where it burns both the fat you consume and the fat stored in your body for fuel. Even if you’re not in a constant state of ketosis, your body becomes primed to use fat for fuel.

Interestingly, one of the primary studies that suggests the benefits of a ketogenic diet for weight loss uses the Atkins diet, which is high in red meat and protein but doesn’t emphasize high fat intake like a typical ketogenic diet. Therefore, this study may be indicating the weight loss advantages of a carnivore diet over a true ketogenic diet.

3. Increase in Insulin Sensitivity

Following a carnivore diet can increase insulin sensitivity by eliminating the main cause of insulin resistance – eating too many carbohydrates. However, this increased insulin sensitivity occurs only during the weight loss phase, and in the long term, a zero-carb carnivore diet may result in “physiological” insulin resistance.

When you consume carbohydrates, most of it enters your bloodstream as glucose, prompting the body to secrete insulin. Insulin is responsible for moving glucose from the bloodstream into cells, where it’s used for energy or stored as fat. However, consuming a standard American diet, high in carbs and sugar, can result in constantly high insulin levels, leading to insulin resistance. This condition occurs when cells stop responding to insulin, causing chronically high blood sugar levels and hormonal imbalances, leading to chronic inflammation.

Several weight loss studies demonstrate that very low carb diets, such as the carnivore diet, can improve insulin sensitivity during the weight loss phase:

  • A study of overweight women found that a diet with less than 10% of calories from carbs improved insulin sensitivity.
  • Another study of obese, insulin-resistant women found that both high-fat and high-protein low-carb diets reduced insulin resistance.
  • A study of obese children found that a very low carb diet (VLCD) reduced insulin resistance, along with body weight and body fat.

However, when not in the weight loss phase, a diet consisting of 10% or less of calories from carbs can cause physiological insulin resistance. This adaptation to low or no-carb diets occurs because about 20% of your brain cells still need glucose. When you adapt to a no-carb diet, your body learns to anticipate that no carbs are coming, resulting in physiological insulin resistance, preventing muscles from using the little bit of glucose in your blood. This glucose is prioritized for your brain, which retains its insulin sensitivity.

Physiological insulin resistance is a necessary, safe, and sustainable adaptation to very low-carb eating. To increase glycogen uptake by muscles and improve insulin sensitivity on a low-carb carnivore diet, one can increase activity levels with brisk walks, yoga sessions, swims, or other low-impact activities.

4. Improved Gut Health

When considering gut health, there are two important factors to keep in mind: the integrity of the gut lining and the microbiome, which is a vast network of microorganisms responsible for breaking down food and influencing neurotransmitters that affect mood and energy levels. A well-formulated carnivore diet contains gut-healthy compounds like glutamine, collagen, and omega-3 fatty acids, which help to strengthen and repair the gut lining. By eliminating plant foods, the diet also removes abrasive and fermentable fiber as well as plant toxins like gluten, which can cause inflammation and promote harmful bacterial growth.

While there haven’t been any clinical studies examining the effects of the carnivore diet on gut health specifically, studies on the keto diet may provide some insight. One study published in Cell found that a keto diet can have positive effects on gut health by promoting healthy changes to the gut microbiota, which in turn reduces inflammation. This research suggests that a keto diet could be a potential therapy for autoimmune gut disorders. It’s worth noting that a study published in the World Journal of Gastroenterology found that reducing fiber intake improved symptoms of chronic constipation in participants who cut out fiber entirely, contrary to popular belief that a high fiber diet is always beneficial for gut health.

5. Reduce Inflammation

The carnivore diet, like other low-carb diets, offers significant benefits in reducing systemic inflammation markers such as C-reactive protein and IL-6. The potential causes for these benefits include removing plant toxins that irritate the body, reducing insulin levels, increasing intake of anti-inflammatory Omega-3 fatty acids, and supporting gut health, which plays a crucial role in mitigating inflammation. Several studies have demonstrated the ability of low-carb diets, such as the carnivore diet, to decrease inflammation. For instance, a study published in Metabolism found that after 12 weeks, those on a high-fat, low-carb diet had lower markers of systemic inflammation than those on a low-fat, high-carb diet. The authors of the study concluded that high-fat eating could be more beneficial for heart health.

6. Improved Heart Health

It can be difficult to believe that eating only meat is good for your heart after years of misinformation from mainstream nutritionists. However, early studies from the 1950s that were biased against red meat and were of low quality didn’t control for important variables like exercise, smoking, and other lifestyle factors that have a greater impact on heart health than red meat. Newer studies are better and show that whole-fat dairy, unprocessed meat, eggs, and dark chocolate are not associated with increased risk of cardiovascular disease, according to a paper in the Journal of the American College of Cardiology.

While there are no studies specifically looking at the effects of a carnivore diet on heart health markers, we can infer from studies on the keto diet. A well-formulated carnivore diet with a 3-1 fat to protein ratio is essentially a keto diet, which has been shown to increase heart-healthy HDL cholesterol, decrease LDL particle concentration (LDL-P), and increase LDL particle size cholesterol while decreasing dangerous VLDL. These are all good things for cardiovascular health. Additionally, consuming liver on a carnivore diet provides plenty of heart-healthy vitamin K2.

7. Increases in Testosterone and Libido

The standard American diet and sedentary lifestyle can have a negative impact on testosterone levels and libido. The combination of excessive sugar and vegetable oil consumption, along with reduced physical activity and increased body fat, creates a vicious cycle that leads to depleted testosterone levels and diminished strength, energy, and libido.

Fortunately, a carnivore diet can help restore testosterone and libido due to the abundance of nutrients found in meat, such as cholesterol, protein, carnosine, carnitine, and vitamins K and D. These compounds are crucial in the production and maintenance of healthy testosterone levels. Studies have shown that a high-fat, low-fiber diet, such as the carnivore diet, can lead to a 13% increase in total testosterone levels after just 10 weeks when compared to a low-fat, high-fiber diet.

8. Increased Mental Clarity

The interaction between systemic inflammation and neurotransmitters flowing from the microbiome in your gut to your brain is complex. The resulting brain fog and decreased cognitive ability can lead to depression, anxiety, and various other signs of impaired mental health.

However, a carnivore diet can enhance mental clarity by enhancing gut health, removing inflammatory foods like sugar and seed oils, and providing nutrients that boost brain function, including zinc, vitamin B6, vitamin B12, iron, and DHA, particularly when organ meats are consumed.

Similar to a ketogenic diet, the brain-boosting effects and mental clarity of a carnivore diet can set in quickly. However, for some people, transitioning to the carnivore diet may lead to a temporary phase of brain fog and low energy. Fortunately, these low-carb side effects are transitory, and there are straightforward strategies to decrease their duration and intensity, such as drinking more water and increasing salt intake. Furthermore, a ketogenic carnivore diet may provide the same neuroprotective effects as a standard ketogenic diet, including shielding against neurodegenerative diseases such as Alzheimer’s and Parkinson’s.

9. Simplified Dieting

While the carnivore diet may be a topic of controversy in some circles, one undeniable fact is that it’s incredibly simple. The basic principle is to eat animal foods whenever you’re hungry, with no need to worry about counting calories.

It is essential to consume fatty meats while following the carnivore diet. Additionally, incorporating organ meats and bone marrow into your diet may be necessary to obtain essential micronutrients like vitamin C.

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8 Myths of the Carnivore Diet

1) Causes colon cancer

The lack of fiber found in red meat has the potential to cause colorectal cancer.

While fiber has been shown to benefit colon health by helping to clear out the colon, some studies have suggested that consuming red meat may have the opposite effect and increase the risk of colorectal cancer. For example, a paper from Oxford found that eating red meat once a day could increase the risk of colorectal cancer by 20%.

However, it is important to note that epidemiological studies, like the one from Oxford, can have limitations, and it may be difficult to draw concrete conclusions from correlational data alone.

On the other hand, some research, including a study in rats, has suggested that certain components in red meat, such as bacon, may have a protective effect against cancerous growth, and that red meat could potentially be used to treat pre-existing tumors.

Overall, while the relationship between red meat and colon health is complex, there is currently no evidence to suggest that a carnivorous diet will necessarily have a negative impact on colon health. It is important to consult with a healthcare professional or registered dietitian before making significant changes to your diet or lifestyle.

2) – Causes scurvy

One of the most well-known deficiencies associated with the carnivore diet is Vitamin C. This essential vitamin is necessary to prevent scurvy, a condition that has afflicted long-haul sailors for centuries. In severe cases, scurvy can lead to death, while milder symptoms include swollen gums and easy bruising. Despite being a disease of the past, scurvy still affects people today, with 128 cases reported in England in 2016. However, the good news is that we now know how to treat it.

While meat is often said to contain no Vitamin C, this is not entirely true. Fresh beef, for example, contains 2.5mg of Vitamin C per 100-gram serving, which is not enough to meet the recommended daily intake of 40mg. However, beef liver contains a much higher amount at 25mg per 100 grams, which can help cover your Vitamin C needs when added to your meat intake.

It’s important to note that Vitamin C has other functions besides preventing scurvy, including its role in glucose metabolism. By following a meat-based diet, you’re essentially taking this task away from Vitamin C, which can have an impact on your overall health. Although there are no official recommended dietary allowances (RDAs) for carnivore diets, it’s worth considering that Vitamin C requirements would be lower. Despite this, there’s plenty of evidence that people can thrive on a meat-based diet alone, as seen in the Inuit population who eat only occasional plants found in a Caribou’s stomach.

3) Lack of phytochemicals

The reason why dieticians recommend eating a variety of colorful fruits and vegetables is because of their abundance of phytochemicals. These non-nutritive compounds are claimed to have various health benefits, including longevity, hormone support, and reduced inflammation. However, since phytochemicals are exclusive to plants, following a carnivore diet limits one’s access to these compounds.

While the idea of plants having noble intentions may be appealing, the reality is that plants are designed to protect themselves from predators. In addition, our biology is optimized for digesting and absorbing meat, not plants. Phytochemicals may have some medicinal uses, but they cannot be considered a cure-all. Furthermore, some phytochemicals have unwanted side effects in humans, such as isoflavones in soy products, which act as hormone disruptors.

Interestingly, grass-fed meat and milk are sources of various plant-exclusives, including terpenoids, phenols, carotenoids, and antioxidants. This is due to the fact that ruminants digest plant matter, which makes the plant nutrition bioavailable to us. Thus, it is possible to obtain phytochemicals from animal products without the accompanying toxins and indigestible fiber found in plants.

4) Too much protein can decrease life expectancy

We won’t delve into the intricacies of the kidneys just yet, as the topic at hand is slightly more complex. In recent years, protein has received criticism for its ability to activate the anabolic switch, specifically the MTOR pathway associated with cell growth and replication. While MTOR can be beneficial for muscle growth, excessive activation has been linked to cancer, leading many diets to recommend minimal protein intake for preventative purposes.

However, the link between protein and mortality is weak, and MTOR also plays a critical role in natural tissue repair. Labeling the anabolic switch as a carcinogen is an overreaction. A carnivore diet, which activates MTOR through the amino acid leucine, still pales in comparison to insulin’s activation, which lasts three times as long. Insulin is still present in a zero carb diet, but it’s counterbalanced by the suppressive effects of glucagon.

Moreover, protein is crucial in preventing muscle breakdown, especially as one ages. The notion that this macronutrient, a staple in our evolutionary diet, is detrimental to health is unfounded. It’s essential to balance out feasting with fasting to avoid overstimulating MTOR, a concept that aligns well with the carnivore diet, which is highly satiating and doesn’t spike blood sugar. Therefore, the MTOR issue is already addressed in the diet.

5) Saturated fats clog your arteries

Navigating the subject of cholesterol can be tricky since it has been linked to heart disease, the leading cause of death in the UK, yet it also plays a crucial role in forming precursor compounds like testosterone and cortisol. Saturated fat has been scapegoated due to its effect on increasing LDL cholesterol, the supposed culprit behind arterial damage.

However, there is no concrete evidence linking saturated fat to heart disease, and the association doesn’t equate to causation. Moreover, there are several reasons why saturated fat should be redeemed. For instance, it can reduce mortality caused by high cholesterol, and it’s resistant to oxidation and doesn’t contain sugar, unlike processed foods that are notorious for causing arterial plaques.

Saturated fat also boosts HDL, which acts as the cleanup crew and is considered a healthy form of cholesterol, just like exercise. The notion that LDL is bad is an oversimplification since there are two types: small and dense or big and fluffy. The latter is harmless, but the former can get wedged into tight spaces and cause plaque. Interestingly, VLDL is increased by insulin resistance and not the type of fat.

To avoid relying on the gospels of diet gurus, it’s essential to do your research on this complex topic. In conclusion, there’s no substantial evidence linking saturated fat to heart disease, but seed oils should be a cause for concern.

6) Destroys your kidneys

A high protein intake has been linked to impaired kidney function and kidney stones, in addition to its association with the MTOR pathway. The belief that protein intake is detrimental to kidney health has been circulating for a long time. However, there is not enough evidence to support this claim in healthy kidneys, despite the potential mechanism for such an effect. Protein leaking into urine is one of the first signs of kidney damage, but it does not necessarily imply a causal relationship between high protein intake and kidney problems.

According to a 2005 review, “while protein restriction may be appropriate for the treatment of existing kidney disease, we find no significant evidence for a detrimental effect of high protein intakes on kidney function in healthy persons.” It is therefore reasonable to assume that the body is capable of handling high amounts of protein, a food source that has been part of human evolution for a long time.

In conclusion, protein restriction is necessary for people with pre-existing kidney disease. However, there is no harm in consuming high amounts of protein for individuals with healthy kidneys.

7) Decreases thryoid

One of the concerns with a ketogenic diet is that it can lower T3, a compound that powers the metabolic rate. A decrease in T3 can lead to lethargy, insomnia, and weight gain, and some have suggested that a low carb diet puts the body into a state of hypothyroidism or “starvation mode”, making it unsustainable over the long term.

However, there is a significant difference between the effects of ketosis and hypothyroidism. In hypothyroidism, T3 decreases while T4 increases, indicating that the body is responding to the lack of T3 by increasing T4. In a ketogenic diet, T3 decreases while T4 remains the same, suggesting that the body has already adapted to the new demands.

Moreover, ketosis increases sensitivity to T3, meaning that the body requires less T3 to perform the same functions. There is no evidence that ketosis meaningfully lowers the metabolic rate. Since the ketogenic diet operates on a different fuel system to glucose, the markers are changed.

It has been suggested that intermittent carb cycling may help raise leptin levels, which can boost T3 numbers, but this remains theoretical.

In summary, while a ketogenic diet may decrease T3, it also increases sensitivity to T3, which could even be beneficial for those with hypothyroidism.

8) Is a leading cause of global warming

The argument frequently made by plant-based advocates that livestock farming is a significant contributor to climate change is flawed. The claim that cows are causing droughts and taking up land that could be used for sustainable crops is not based on accurate data. The infographic from Meatless Monday stating that a ¼ pound burger requires 10 bathtubs of water is misleading. Most of the water used in beef production is rainfall, which would still hit the ground if cows were removed from the equation. Agriculture already takes up 70% of the world’s fresh and ground water, so it’s not a matter of diverting water from one use to another.

The claim that the livestock sector produces more greenhouse gases than the entire transport sector is based on incomplete data. Methane, which is belched by cattle, is the main culprit, but it has a short life cycle and is broken down after ten years. Also, cattle raised in regenerative pastures can sequester carbon in the soil and be a net negative on carbon emissions.

Comparing direct emissions from livestock and transport shows that livestock is responsible for only 5% of emissions, while transport is responsible for 14%. Furthermore, 70% of current agricultural land is suitable for livestock and wild animals, not for producing crops, so converting grazing lands to crop production is not a feasible solution.

Ruminants, such as cows, have played a crucial role in the ecosystem throughout human history, and the notion that they are solely responsible for climate change is unfounded. On the other hand, the proposed alternatives have only existed since the agricultural revolution 10,000 years ago.

The claim that livestock is a significant contributor to climate change is based on flawed data and flashy infographics. It’s time to move beyond this myth and have a more nuanced conversation about the environmental impact of different food production methods.

Conclusion

The carnivore diet was the primary food source for our paleolithic ancestors encompassing the majority of human existence. Red meat was undoubtedly a staple food item, as evidenced by the near-extinction of megafauna due to our hunting practices. This fact is at odds with the current notion that meat is unhealthy. However, specialized biological adaptations don’t simply disappear over a few thousand years because humans began to consume more plant-based foods.

Humans have always been meat-eaters, and a carnivore diet is likely one of the healthiest options available. Research supports this claim, with ample evidence pointing to the detrimental effects of seed oils and sugar, but no compelling data indicating that red meat itself is harmful, aside from weak correlations. Until new evidence arises to the contrary, there’s no reason to assume that a carnivore diet has any negative health consequences.