Tag: carnivore diet

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Benefits of Eating Red Meat

Abundant in macro and micronutrients, red meat offers several benefits. It contains complete proteins, healthy fats, B vitamins, and a host of meat-specific nutrients, making it one of the most nutrient-rich foods on the planet.

However, research dating back to the 1950s has aimed to associate red meat consumption with heart disease and cancer. Despite these conflicting claims, modern research confirms that there is no evidence linking the consumption of fresh red meat to disease.

Examples of Red Meat

Meat obtained from mammals, known as red meat, is rich in a protein called myoglobin. When myoglobin reacts with oxygen, it imparts a reddish hue to the meat.

  1. beef 
  2. veal 
  3. pork 
  4. lamb
  5. goat
  6. Bison
  7. Elk
  8. Venison 

Dispelling the Myths That Red Meat is Dangerous

While red meat has been accused of causing diseases since the 1950s, recent studies reveal that fresh red meat is not connected to any illness.

Initially, red meat was targeted for its high saturated fat content. In the 1950s, some prominent scientists erroneously linked the consumption of saturated fat to heart disease.

It took more than 50 years to correct this misinformation.

Multiple contemporary studies, including research involving millions of participants, confirm that, for the average person, saturated fat consumption is not associated with heart disease, cancer, stroke, diabetes, or fatalities caused by heart attacks.

A groundbreaking study from 2020, co-authored by experts from the most prestigious medical schools worldwide, established that the consumption of unprocessed red meat is not linked to heart disease. The authors affirmed that “whole-fat dairy, unprocessed meat, and dark chocolate are foods rich in saturated fatty acids (SFA) with a diverse nutrient matrix that does not raise the risk of cardiovascular disease (CVD). Based on the comprehensive evidence available, there is no justification for restricting the intake of these foods.”

Red Meat Causes Cancer?

Similarly to heart disease, there is no credible evidence that associates fresh red meat consumption with cancer.

However, this lack of evidence is not because there have not been numerous attempts to establish a link. For many years, the mere suspicion was sufficient to persuade health authorities to advise people to reduce their meat intake.

In 2019, the NutriRECS study, the most extensive research conducted to date, examined data from 48 studies with over 5.7 million participants.

The researchers concluded that:

  • Organizations such as the WHO that rely on observational studies for their recommendations do not conduct thorough reviews of the studies.
  • Reducing fresh red meat intake has no effect on the incidence of overall cancer or the mortality rate of prostate cancer, breast cancer, colorectal cancer, esophageal cancer, gastric cancer, pancreatic cancer, or prostate cancer.
  • There is very little evidence to suggest that processed meat consumption is associated with a minimal reduction in the absolute risk of lifetime cancer mortality, prostate cancer mortality, and the incidence of esophageal, colorectal, and breast cancer (range of 1-8 fewer events per 1000 individuals with a decrease of 3 servings/week), with no significant differences in the incidence or mortality rates for 12 other cancer outcomes (colorectal, gastric, and pancreatic cancer mortality; overall, endometrial, gastric, hepatic, small intestinal, oral, ovarian, pancreatic, and prostate cancer incidence).
  • Final Recommendations: In contrast to the WHO, the researchers suggest that people continue to consume both fresh red meat and processed meats.

Benefits of Red Meat

Over time, the efforts to demonize red meat have overshadowed its powerful health advantages.

The various benefits of red meat can be attributed to its rich macro and micronutrient composition.

To examine the benefits of red meat, we will examine both research demonstrating the health implications of meat consumption on a population level and the advantages of particular nutrients present in significant quantities in red meat.

Red Meat Has an Abundance of Healthy Fats

Red meat is a rich source of a variety of healthy fats, including saturated fat, monounsaturated fat, omega-3 fatty acids, and conjugated linoleic acid (CLA). These fats have numerous health benefits:

  • Monounsaturated fat has anti-inflammatory properties and can reduce the risk of heart disease.
  • The balance of saturated and unsaturated fats in red meat is crucial for maintaining healthy cell membranes.
  • Conjugated linoleic acid (CLA) supports immune function, heart health, bone strength, and can significantly reduce the risk of various cancers.
  • Omega-3 fatty acids found in red meat like lamb are as high as those in salmon and play an important role in various physiological functions, including male and female fertility and regulating blood clotting and arterial wall health.
  • Stearic acid, a common saturated fat in red meat, can improve weight loss and support mitochondrial function, without evidence of contributing to heart disease.
  • Substituting animal fats with industrial vegetable oils has been linked to increased risks of inflammation, heart disease, type 2 diabetes, and various cancers, as evidenced by numerous studies.

Improves Mental Health, Decreases Risk of Depression

Several studies indicate that consuming red meat is associated with better mental health and a decrease in symptoms of depression. On the other hand, a vegan or vegetarian diet is linked with an increased likelihood of depression and psychiatric disorders.

Austrian researchers conducted a study in 2014 with a sample of 1,320 individuals, including 330 vegetarians, 330 high consumers of red meat, 330 omnivores with low meat intake, and 330 individuals who primarily consumed fruits and vegetables but little meat. The study participants were matched for age, sex, and socio-economic status. The results showed that vegetarians had double the risk of experiencing a mental illness, such as anxiety and depression, compared to the other groups.

Research indicates that vitamin B12 and creatine, which are abundant in red meat, have a notable impact on decreasing depression.

Carnivore Diets Show Numerous Benefits

Dr. Belinda Lennerz and Dr. David Ludwig from Harvard University conducted a study in 2021, which collected information from 2,029 carnivore dieters for a period of six months. The researchers’ findings indicated that, despite common expectations, the individuals who followed a carnivore diet had minimal negative consequences and instead reported experiencing health benefits and high levels of satisfaction.

The following are some of the notable health benefits reported by individuals who followed a carnivore diet:

  • 93% experienced an improvement or resolution of obesity and excess weight
  • 93% reported improvement in hypertension
  • 98% reported improvement in conditions associated with diabetes
  • 97% reported improvement in gastrointestinal symptoms
  • 96% reported improvement in psychiatric symptoms

A study conducted by Dr. Shawn Baker, the founder of the Revero carnivore-based health program, found similarly impressive health benefits. Participants experienced the reversal of various symptoms and terminated their medication use, with 79% of survey participants reducing or eliminating their medications after three months.

Nutrients Found in Red Meat

Red meat contains various micronutrients that are either unique to, or mainly found in, this type of meat. Below is a list of the most potent nutrients that are specific to red meat:

  1. Vitamin B12: This vitamin plays a crucial role in converting food into energy, promotes the formation of red blood cells that transport oxygen to the brain, enhances cognition, stabilizes mood, and has potent anti-depressant effects. B12 deficiency, which is prevalent in vegan individuals, has been linked to dementia and Alzheimer’s disease.
  2. Heme Iron: This type of iron is exclusively found in meat and is more bioavailable than non-heme iron from plant sources. It is essential for the formation of red blood cells, promotes energy metabolism, supports proper immune function, and helps maintain cognitive function. Iron deficiency can lead to anemia.
  3. Copper: This mineral is critical for converting food into usable energy, maintaining the integrity of blood vessels, forming connective tissue, supporting immune function, nervous system health, gene activation, brain development, hormone metabolism, and fertility.
  4. Zinc: This mineral supports healthy immune response, protects against heart disease, promotes healthy erectile function and sperm count in males, and supports insulin formation for glycemic control. Zinc from animal sources is four times more bioavailable than zinc from grains. Zinc deficiency inhibits motor and cognitive development in children.
  5. Carnosine: This antioxidant prevents aging by protecting against damage and shortening of telomeres, may protect against cognitive decline, is concentrated in high-energy-demanding areas of the body, and prevents glycation, a damaging process of sugar molecules attaching to cells and DNA.
  6. Carnitine: This nutrient enhances male fertility, reduces anemia, reduces inflammation associated with heart disease, supports brain function, and supports mitochondrial function and insulin sensitivity in people with type 2 diabetes. Carnitine has been shown to prevent ischemia in cardiac muscle in heart attack patients.
  7. Creatine: This nutrient supports cognitive function, improves athletic performance in both vegetarians and omnivores, and is lower in Alzheimer’s patients. Creatine also supports heart health and can improve glycemic control.
  8. Taurine: This nutrient has strong antioxidant effects, reduces glycation, reduces inflammation and oxidative stress, and acts as an antidepressant, likely contributing to the sense of well-being that many people experience after eating meat.
  9. CoQ10: This nutrient supports energy generation in cells by producing ATP, has potent antioxidant effects linked to anti-cancer properties, reduces fatigue, and increases sperm motility.

Bottom Line

Red meat offers a range of both macro and micronutrients, which contribute to its many health benefits. With its ideal proportions and high bioavailability, red meat provides a complex of essential nutrients that support several physiological functions, including energy production, cognitive ability, healthy fertility, anti-aging, gene expression, and immune function.

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Dry Brine Your Steak. The Secret To a Perfect Crust!

How to Dry Brine a Steak and Why You Should

Consider giving a simple dry brine a try. This technique involves brining the meat without using any liquid, and it can produce the most succulent steak imaginable. Dry brining takes your steak-cooking game to the next level, resulting in tender, delectable meat every time. Although it takes longer than simply seasoning and cooking your steak, the payoff in terms of taste is well worth the extra time investment.

For a steak that boasts a superb crust and unparalleled tenderness, try dry brining any cut of steak and cooking it using your preferred method. While dry brining can enhance the tenderness of any type of steak.

What are the benefits of dry brining a steak?

Enhanced Seasoning

Dry brining imparts flavor into your steak prior to cooking. As the salt penetrates the meat, it gradually brings out the natural flavors of the beef by breaking down the muscle fibers.

Enhanced Crust

The natural process of dry brining draws out moisture from the surface of the steak, resulting in a dry exterior. This creates the perfect conditions for a mouth-watering crust to form during the cooking process, while the interior remains juicy and tender.

Improved Tenderness

The salt used in dry brining permeates the beef, effectively breaking down the tough muscle proteins and making the steak more tender. By locking in the steak’s natural moisture, the dry brine also ensures that the final result is juicy and tender.

What is the process for dry brining a steak?

  1. Thaw and dry the steaks Ensure that your steak is completely thawed before beginning the dry brining process. You can speed up the thawing process using the cold-water method. After thawing, use a paper towel to pat the steaks dry.
  2. Season generously with coarse salt and pepper Season the steak liberally on both sides with coarse salt and pepper. It’s important to use larger salt crystals than table salt, such as kosher or sea salt. These are recommended for dry brining.
  3. Refrigerate for 1 hour to 2 days After seasoning, place your steak on a baking rack in the refrigerator for at least one hour and up to two days. This allows the salt to penetrate the meat fully. It’s crucial to use a baking rack or similar item to ensure that there’s airflow on both sides of the steak.
  4. Bring to room temperature before cooking Before cooking, allow your steaks to reach room temperature. This process is not an exact science, but your steaks will increase in temperature by approximately 2-3 degrees in 30 minutes. You do not need to add any extra seasoning to the steak once it has been dry brined – it’s already fully seasoned and ready to be cooked. Once your steak has climatized, cook it using your preferred method.
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Carnivore Cooking! Reverse Searing The Perfect Steak

The reverse sear is named so because it defies convention. Traditionally, cookbooks and chefs have recommended searing as the first step when preparing meat. The common belief was that searing helps to retain juices, but we now know this to be untrue. Searing only enhances the taste, and it doesn’t actually seal in juices. By reversing the process and searing the meat at the end, better outcomes can be achieved. What exactly are these improved outcomes, though?

Well Rounded Cooking

The temperature gradient within a piece of meat, which is the difference in temperature between the outer edges and center, depends on the rate of energy transfer during cooking. Using high temperatures transfers energy quickly, leading to uneven cooking, while low temperatures allow for gentle, even cooking.

Beginning the cooking process with a low-temperature oven for steaks minimizes overcooked portions and results in juicier meat.

Better Sear

The goal of searing meat is to create a crispy, browned exterior that contrasts with the tender, pink interior. This is achieved by triggering the Maillard reaction, a series of chemical reactions that happen when proteins and sugars are exposed to high heat. Imagine the skillet as a bucket of heat energy, and the steak as having three smaller buckets to be filled in order: the temperature change bucket, the evaporation bucket, and the Maillard browning bucket. The biggest of the three is the evaporation bucket, so reducing surface moisture is crucial for achieving a good sear and minimizing overcooked meat.

The reverse sear method is effective at removing surface moisture by slowly cooking the steak in the oven, allowing its surface to dry out and form a thin, dry pellicle that browns rapidly. For even better results, place the steak on a rack set in a rimmed baking sheet and leave it uncovered in the fridge overnight to dry out further.

Natural Tenderizer

Enzymatic tenderization may not be as obvious as other factors, but it can still have a noticeable impact on the tenderness of your meat. Cathepsins are enzymes found in meat that break down tough muscle proteins, leading to a more tender texture. Dry-aging meat relies on the activity of these enzymes, but at fridge temperatures, they work very slowly.

As meat heats up, the activity of cathepsins increases rapidly, reaching its peak around 122°F (50°C), before dropping off sharply. By slow-cooking your steak, you’re essentially simulating the dry-aging process and promoting enzymatic tenderization, resulting in a more tender steak.

In addition to tenderization, slow cooking also provides more flexibility in achieving your desired level of doneness. High-temperature cooking requires precise timing to achieve the perfect medium-rare, but slow cooking expands the window of time, making it easier to hit your target temperature consistently.

How to Reverse Sear a Steak

Reverse-searing is a straightforward process that can be used to cook a roast or thick-cut steak (at least 1.5 to 2 inches thick) to perfection. First, season the meat and place it on a wire rack set in a rimmed baking sheet. Then, either place it in a low oven, between 200 and 275°F (93 and 135°C), or on the cooler side of a closed grill with half the burners on if cooking outdoors. Cook until the meat is 10 to 15°F below the desired serving temperature, as indicated on the chart provided at the end of this section.

Finally, sear the meat in a hot skillet or on a grill to create a crisp crust.

For even better results, refrigerate the steaks uncovered overnight to dry out their exteriors.

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Saturated Fat, The Healthy Fat They Told You Was Bad

Can Saturated Fat Be Considered Healthy? The answer is unequivocally yes.

However, for over 50 years, saturated fat has been unfairly vilified as the most harmful nutrient on the planet. Many people believe it leads to blocked arteries, but this is a fallacy that has persisted due to decades of misinformation.

The truth is that saturated fat is a crucial component of the healthiest and most nutrient-rich foods available, such as red meat, eggs, and full-fat dairy. It also plays a vital and supportive role in several vital bodily functions.

Fortunately, modern scientific research is correcting the misconceptions surrounding saturated fat.

Quick Facts

Saturated Fatty Acids (SFAs) constitute 50% of the cell membrane structures in our bodies. They aid in calcium absorption and facilitate the synthesis of essential fatty acids. Moreover, they provide a rich source of fat-soluble vitamins A, D, E, and K.

Contrary to popular belief, consuming saturated fats in our diet does not directly translate to saturated fats in our blood. Instead, the levels of saturated fat in our blood are influenced by the prevalence of carbohydrates in our diet and the resulting carb-generated lipogenesis process.

Did you know that 60% of our brain is made up of fat? Half of this fat is saturated, which is crucial for cognitive function. Saturated fats are also essential building blocks for many key hormones.

Furthermore, consuming a low-carb high-fat diet can lead to an increase in LDL particle size, thereby reducing the risk of heart disease. Studies have also shown that Stearic Acid, one of the most common saturated fatty acids found in meat, can improve body fat, mitochondrial function, and promote weight loss. Additionally, it has been found to slightly lower or have a neutral effect on LDL (bad) cholesterol and shows no evidence of raising the risk of heart disease.

What is Saturated Fat?

Before delving into the health benefits of saturated fat, it’s important to provide a brief definition of this term. Saturated fat refers to a particular class of fatty acid molecule that consists of carbon and hydrogen atoms. A fat is classified as saturated when most or all of the carbon-hydrogen bonds are single bonds, and all available carbon bonds are paired with hydrogen atoms.

The stable nature of these bonds provides protection against oxidation and rancidity. This stability is the reason why our bodies use saturated fats to construct robust cellular membranes.

The fact that 54% of the fat in human breast milk is saturated fat serves as a strong indication of its critical health benefits. This leads us to explore the beneficial roles that saturated fat plays in the body.

Excellent Source of Energy

Saturated fat is an excellent source of energy, and humans have evolved to thrive on it. Evidence of this can be seen in the way our bodies store excess carbohydrates and calories as saturated fat, which can be metabolized for energy through calorie restriction and exercise. The human body can easily convert SFAs to ketones, providing a superior energy source for most of the cells in our bodies, even when not in a starvation state. Modern humans, whose bodies are nearly identical to those of our ancestors, have adapted to consuming and mobilizing fat stores for energy.

In the context of human dietary evolution, the scavenging of fatty bone meats and brains leftover from the kills of other predators fueled our rapid brain development, which separates us from our primate ancestors. Our ability to prioritize fat as a primary fuel source is what essentially makes us human. Vilifying saturated fat is a highly suspicious view of the human body and human evolution. It would make no sense for our bodies to have developed a taste, storage system, and metabolism that efficiently uses saturated fat if it were harmful to us.

Improves Cardiovascular Health

Research has shown that consuming saturated fat as part of a low-carb high-fat diet can actually promote cardiovascular health. [5]

Lower levels of Lp(a) are generally considered beneficial because it is responsible for carrying oxidized phospholipids in our blood plasma. When oxidized, lipids can accumulate in our arterial walls and lead to the development of atherosclerotic lesions.

By consuming saturated fat, the levels of lipoprotein (a) in the bloodstream can be reduced while “good” HDL cholesterol levels are increased. This has an overall effect of improving heart disease risk factors.

Supports Numerous Bodily Functions

Protects the Liver Studies have shown that saturated fats can protect the liver from the harmful effects of alcohol and drugs. In addition, a low-carb diet rich in SFAs has been found to alleviate fatty liver disease.

Supports Healthy Lungs Saturated palmitic acid, a phospholipid fat, helps keep the surface of the lungs supple and shields them from irritants.

Supports Healthy Cell and Brain Function Saturated fatty acids are a major component of our cell membranes. They make up more than 80 percent of the phospholipids in certain areas of the human brain, and over half of the fatty acids in cell membranes are SFAs.

Myristic acid, a saturated fatty acid present in milk products, is essential for various cellular signaling pathways.

Supports Infant Development Human breast milk is composed of approximately 50% fat, with 54% of that being saturated fat. This fat is vital for the rapidly growing infant brain, allowing the protein to be utilized for developing and building the body. Children who are placed on low-fat diets can develop growth and other health issues.

According to a study published in Pediatric Pathology & Molecular Medicine, “evidence supports the view that intervening in childhood (2-15 years) with low-fat, low-cholesterol diets, or even worse, lipid-lowering drugs to prevent atherosclerotic plaques in adulthood is wasted effort. Overzealous parents may unwittingly induce malnutrition in their children, and many children with restricted access to palatable foods will yearn for them even more as they become older, leading to overweightness.”

Supports Intake of Fat-Soluble Vitamins Saturated fats in various animal foods carry fat-soluble vitamins A and D into the body in forms that are more easily absorbed and utilized. In countries where the intake of animal foods, such as eggs and butter, is low, vitamin A deficiencies are a concern.

The pioneering dentist and dietary researcher Weston A. Price observed that traditional diets, rich in saturated fat and vitamins A, D, and K, were associated with remarkable dental health and a very low incidence of modern diseases.

Healthy Cooking Oil

Saturated fats possess molecular stability due to their saturated bonds, making them resistant to rancidity and oxidation even under high heat exposure. For instance, ghee, which contains approximately 70% saturated fat, has a smoke point of 485°F (250°C), significantly higher than the 350°F (175°C) smoke point of butter.

Moreover, heating ghee produces significantly lower levels of the toxic compound acrylamide than vegetable and seed oils that are high in PUFAs. According to a study, soybean oil produced over 1000% more acrylamide than ghee when both were heated to a mere 320°F (160°C).

The New Discoveries on Saturated Fats

According to various studies, the consumption of saturated fat by the average person is not significantly linked to heart disease, cancer, stroke, diabetes, and death from heart attack. Additionally, the intake of saturated fat found in unprocessed red meat does not have an association with CVD [19]. Foods that are rich in saturated fat, such as whole-fat dairy, unprocessed meat, and dark chocolate, have a complex matrix of nutrients and are not linked to an increased risk of CVD. As such, “the totality of available evidence does not support further limiting the intake of such foods.”. However, it is worth noting that while total saturated fat intake is not related to the incidence of heart disease, substituting animal protein for animal fat could increase the risk of heart disease.

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Cholesterol and the Carnivore Diet

Many individuals worry about the carnivore diet’s potential to raise cholesterol levels, which have long been linked to a higher risk of coronary heart disease.

A carnivore diet, like other low-carb diets, may raise cholesterol levels, but an increase in cholesterol levels, particularly the “bad” low-density lipoprotein cholesterol (LDL-C), should not necessarily be a cause for concern. LDL-C is an inadequate indicator of cardiovascular disease risk, and the number of LDL particles, particularly the smaller, denser ones, is a better indicator.

Studies also suggest that low-carb diets can increase LDL particle size and decrease the number of small, dense LDL particles, both of which indicate a reduced risk of cardiovascular disease. This post will demonstrate why an increase in cholesterol levels on this diet may not be a worry.

What is Cholesterol?

Cholesterol is a lipid-like substance that is present in blood and every cell of your body.

Your body is capable of producing sufficient cholesterol on its own.

Nevertheless, animal-based foods like meat, fat, eggs, poultry, dairy, and seafood can also provide you with cholesterol.

Unlike animal-based foods, plant-based foods do not contain any cholesterol.

The Role of Cholesterol

Cholesterol plays a crucial role in maintaining human life. Without it, we would not be able to survive.

Cholesterol is a vital part of the cell membrane, providing structural support and regulating its fluidity. Additionally, cholesterol is present in every cell of the body, making it an indispensable component for our survival.

Cholesterol serves as a precursor molecule for the synthesis of vitamin D, steroid hormones, and sex hormones. Additionally, it is a key component of bile salts that aid in the digestion and absorption of fat-soluble vitamins A, D, E, and K.

Moreover, cholesterol plays a crucial role in maintaining proper brain function. As the most cholesterol-rich organ in the body, the brain contains approximately 20% of the body’s total cholesterol.

Measuring Cholesterol

Since cholesterol is not soluble in water, lipoproteins are responsible for transporting it around the body to perform its various functions [5]. Lipoproteins are protein molecules that carry both cholesterol and triglycerides [6].

There are seven types of lipoproteins, but blood tests generally report cholesterol levels in two types: low-density lipoprotein (LDL) and high-density lipoprotein (HDL). In the United States, cholesterol levels are measured in milligrams of cholesterol per deciliter of blood, while in Europe and other countries, they are measured in millimoles per liter.

To ensure that the cholesterol and fat particle levels in the blood are not influenced by recent food intake, fasting for 8 to 12 hours is typically required before cholesterol testing.

LDL

Low-density lipoproteins (LDL) are the primary cholesterol transporters in the body, carrying cholesterol from the liver to various tissues and cells throughout the body.

Medical professionals and literature often refer to LDL as the “bad” cholesterol, as high levels of LDL have been linked to cholesterol buildup in the arteries.

HDL

High-density lipoproteins (HDL) serve the opposite function of LDL by removing excess cholesterol from peripheral tissues and transporting it back to the liver for excretion.

HDL is commonly referred to as the “good” cholesterol because it counteracts the effects of LDL and is believed to reduce the development of plaque in the arteries.

Triglycerides

Along with LDL, HDL, and total cholesterol, triglyceride levels are frequently reported as part of an overall lipid profile [12].

Triglycerides are a type of fat in the blood that can originate from dietary fats or be produced from excess calories consumed [12].

Epidemiological data suggests a link between high triglyceride levels and an elevated risk of metabolic syndrome and cardiovascular disease.

Cholesterol Levels

To sum up, healthcare experts generally believe that maintaining low levels of LDL cholesterol and triglycerides, as well as high levels of HDL cholesterol, is beneficial for your health.

It’s worth noting that the recommended cholesterol levels are based on the typical high-carb and omnivore diets consumed by the general population. As a result, they may not be particularly relevant to those following a carnivore diet.

Assuming these guidelines still hold some value, we’ll examine whether high cholesterol levels on a carnivore diet should be a cause for concern.

From the existing evidence, it appears that individuals who follow a carnivore diet typically have higher total cholesterol, LDL, and HDL levels, while experiencing a reduction in triglyceride levels.

Why Your Cholesterol Could Potentially Increase On The Carnivore Diet

The primary reason for the increase in total cholesterol, HDL, and LDL on the carnivore diet is the shift from using carbohydrates to fats for energy. Since there is a limited amount of carbohydrates in a low-carb or carnivore diet, the liver has to convert a significant amount of fatty acids into ketones for energy use.

When fatty acids enter the liver, they are converted into acetyl-CoA, which can be used for energy or converted to HMG-CoA. Since HMG-CoA is involved in both cholesterol and ketone formation, when in ketosis, both ketone and cholesterol production increase, leading to an increase in total cholesterol, HDL, and LDL.

Additionally, fasting can cause a similar increase in cholesterol levels as the liver begins to break down fatty acids for energy after glycogen stores are depleted. While elevated HDL is considered a positive indicator, an increase in LDL is typically seen as negative due to its association with a higher risk of heart disease, though this may not always be the case, as explained below.

Is High Cholesterol On The Carnivore Diet Even An Issue?

As previously mentioned, cholesterol is a crucial component in the human body, and its absence could result in instant death. This raises the question of why such a vital substance can also be deadly, and whether an elevated LDL cholesterol level on a carnivore diet should be a cause for concern.

The answer is no.

Studies have demonstrated that an increase in LDL cholesterol levels on a low-carb, high-fat diet or the carnivore diet is not necessarily a cause for concern, as the number of LDL particles is a better indicator of the risk of heart disease than LDL cholesterol levels.

Although LDL particle sizes may increase on low-carb, high-fat diets (potentially contributing to the increase in total LDL cholesterol), the total number of LDL particles and small LDL particles actually decrease, which research has shown indicates a reduction in the risk of cardiovascular diseases.

LDL cholesterol vs LDL particle number

LDL cholesterol (LDL-C) is a metric used to determine the quantity of cholesterol present within LDL particles.

LDL particle (LDL-P) number refers to the total number of low-density lipoprotein particles present in your bloodstream.

Despite being a common tool for evaluating cardiovascular risk, LDL cholesterol is frequently estimated rather than directly measured due to financial constraints.

This can lead to issues since (i) LDL particles can differ in size, and (ii) LDL particles may not all carry the same amount of cholesterol.

LDL Particles Is More Indicative of Cardiovascular Disease Risk than LDL Cholesterol

A study conducted on 3066 middle-aged participants (Framingham Offspring Study) measured both LDL cholesterol, non-HDL cholesterol, and LDL particle number. [27]

The study tracked participants for approximately 15 years, recording incidents of cardiovascular disease (CVD).

The findings indicated that LDL particle number was more closely related to the incidence of cardiovascular disease than LDL cholesterol or non-HDL cholesterol levels.

Individuals with a low level of LDL particles (<25th percentile) had a lower CVD event rate (59 events per 1000 person-years) than those with an equivalently low level of LDL cholesterol (81 events per 1000 person-years).

This study highlights that the number of LDL particles is a superior indicator of cardiovascular risk compared to LDL cholesterol alone, and that lower LDL particle numbers are more favorable.

A systematic review by Ravnskov et al (2016) published in the British Medical Journal similarly found a lack of association or an inverse association between LDL cholesterol and mortality in the elderly.

Additionally, LDL particles are not uniform, and small, dense particles are more likely to contribute to the formation of arterial plaque due to their increased entry and retention in the arteries and susceptibility to oxidation. Research indicates that individuals with predominantly small, dense LDL particles have an elevated risk of coronary heart disease, regardless of their overall LDL cholesterol levels. Conversely, those with mostly large LDL particles have a lower risk of developing heart disease.

Low Carb, High Fat Diets Decrease Cardiovascular Disease Risk

The literature review presented above highlights the positive effects of low-carb and high-fat diets on LDL particles. Falkenhain et al (2021) conducted a meta-analysis of 38 randomized trials and found that low-carb diets decreased the number of total and small LDL particles, while increasing LDL particle size. Similarly, Froyen’s (2021) review found that higher fat diets decreased the number of small, dense LDL particles and/or increased the number of large and buoyant LDL particles compared to lower fat diets. These changes indicate a reduced risk of cardiovascular diseases.

Studies have shown that small, dense and oxidized LDL particles are more likely to contribute to plaque formation in the arteries, increasing the risk of cardiovascular diseases. Therefore, a decrease in the number of small LDL particles on a low-carb diet could potentially lower the risk of heart diseases.

In contrast, large LDL particles have been found to not be associated with an increased risk of heart diseases. A study of 2072 men found that large LDL sub-fractions were not linked to an increased risk of CVD events, but small LDL sub-fractions were.

Overall, an increase in LDL particle size on low-carb high-fat diets, which is likely the cause of the increase in LDL cholesterol, indicates a lower risk of heart diseases. Therefore, the number of LDL particles is a better indicator of cardiovascular disease risk than LDL cholesterol level alone.

Conclusion

The carnivore diet and other low-carb diets may result in lower triglyceride levels, higher total cholesterol, HDL and LDL cholesterol levels. While a decrease in triglycerides and an increase in HDL cholesterol are considered positive indicators, an increase in LDL cholesterol has traditionally been viewed as negative because it has been associated with plaque formation in arteries. However, studies suggest that LDL cholesterol level alone is not a good marker of coronary heart disease risk; rather, the number of small, dense LDL particles is a more accurate predictor. These small, dense or oxidized LDL particles promote plaque buildup in arteries. Research indicates that low-carb diets, including the carnivore diet, can decrease the number of small, dense LDL particles, which suggests that they can have a beneficial effect on heart health.