Carnivore vs. Vegan: Finding Balance in a Polarized World
Mascari, Brooke. December 26th, 2024.
Extremes often dominate the world of nutrition, diet, fitness, and health. There are so many strong opinions and so much disagreement. Everyone is different, so is there a “right” or “wrong” way regarding these topics?
On one end of the diet spectrum, proponents of the carnivore diet champion the health benefits of consuming only animal products. On the other, vegan advocates extol the virtues of a plant-based lifestyle. While each diet has its merits and limitations, the truth is that most of us will achieve optimal health not by adhering strictly to one diet or lifestyle extreme but by finding balance—a middle ground where whole, local, fresh, and seasonal foods take center stage! Let’s talk about what an animal-based carnivore diet is vs. what veganism is; why many strongly advocate for one or the other, and if it is possible to find a middle-balanced ground in an age of constant extremes.
Personal Experience
I would like to begin by sharing that I have tried a vegan and carnivore diet. Though I am not an expert on either, I have tried them both long enough to truly experience the benefits and downfalls of, shall I say, “these drastic and rather restrictive diets.” I used to do a vegan “detox” annually in January to kick off my year. I tried a carnivore diet a few times (3 months being my longest streak) after learning about how many people were curing chronic autoimmune diseases by cutting out all food except meat (often focusing on ruminant meat: cows, deer, bison, elk, sheep, mostly animals with more than one stomach). The stories from people trying a carnivore diet were intriguing to me, but many people have similar stories about becoming vegan! I certainly honor the fact that we are all different. And being in the holistic health space for many years, I know that now more than ever. So my experience with veganism and carnivore is different than it would be for others. I personally had a hard time with veganism and often experienced gut discomfort, bloating, and fatigue. However, when I tried a carnivore diet, I felt incredible!
I believe it is important to note that both ends of these diet spectrums can be extremely unhealthy and lead to imbalance and disease. In veganism, for example, it can be easy to ingest too many carbs, starches, and sugars (whole fruits, though they are healthy and have lots of vitamins and nutrients, are still high in sugar) leading to consistent glucose spikes and blood sugar imbalance. This is why it can be common for a vegan to end up with type 2 diabetes (I have a friend who had this happen recently). During my time eating vegan, I ended up ingesting too many sugars, carbs, and starches without getting enough protein and healthy fat. It seems this can be pretty common in a vegan diet, and that has been my experience for sure. With carnivore, it can be tempting for people to eat the cheapest meat they can find because it still constitutes a “carnivore diet” regardless of the meat you are eating, which leads people to eat mostly processed meat. Processed meats, however, are a known carcinogen and have been linked to various types of cancer. So both ends of this diet spectrum can be problematic and lead to many potential health concerns and imbalances.
What is the Carnivore Diet?
The carnivore diet emphasizes eating only animal-based foods such as meat, fish, eggs, and dairy. It excludes all plant-based foods, including fruits, vegetables, grains, and legumes. A common type of carnivore is a “Lion Diet,” which is only ghee (or butter), salt, and ruminant meat. Advocates believe this type of diet can help reduce inflammation, aid in weight loss, balance hormones, aid in gut healing, and address certain autoimmune conditions due to its focus on nutrient-dense animal products and bone broth.
What is Veganism?
Veganism is a dietary approach that eliminates all animal products, including meat, dairy, eggs, and sometimes honey. Instead, it focuses on fruits, vegetables, legumes, grains, nuts, and seeds. Often motivated by ethical, environmental, or health considerations, veganism emphasizes plant-based nutrition to support overall well-being. Veganism can be more of a lifestyle than just a diet.
The Carnivore Diet: Pros and Cons
The carnivore diet emphasizes eating only animal-based foods. Many who have tried it claim it has cured many diseases from gingivitis, rheumatoid arthritis, Crohn’s, and more. For those with a wide range of food sensitivities and allergies, carnivore seems to be very helpful as it removes many common allergens from the diet including gluten and sugar which allows the body to heal and enter homeostasis.
Potential Benefits:
Nutrient Density: Animal products provide essential nutrients such as B12, heme iron, protein, and omega-3 fatty acids.
Simplicity: Eliminating all plant foods can simplify eating for those with specific digestive issues.
Blood sugar balance: With the high protein and fat that is ingested, glucose spikes are eliminated. This helps the body to heal from many blood sugar-related diseases (insulin resistance, type II diabetes, brain illness, hormone imbalances, etc.).
Potential Downsides:
Lack of Variety: Excluding fruits, vegetables, and grains may lead to deficiencies in fiber, vitamins, and much-needed antioxidants.
Long-Term Sustainability: Strict adherence can be socially and practically challenging.
Poor Quality Meat: When your entire diet is based on meat, it is important to ensure that the meat you’re eating has been raised well, taken care of, not pumped full of dyes and color, and ethically handled. Meat can be expensive, but on a carnivore diet, it is necessary to ensure what you’re eating is good quality.
The Vegan Diet: Pros and Cons
Veganism eliminates all animal products and focuses on eating ethically. Many on a vegan diet eat foods high in Prana (life force energy) and reap the rewards of the vitality that comes from Prana. Eating a vegan diet can also be high in fiber, which is difficult for those with compromised gut health or poor microbiome, but can be great for those with a healthy strong gut as it aids in detoxification and hormone balance (soluble fiber helps rid the body of excess hormone production or exposure).
Potential Benefits:
High in Fiber: A plant-based diet can support gut health and promote regular digestion.
Rich in Antioxidants: Fruits and vegetables provide a wealth of vitamins, minerals, antioxidants, and phytochemicals.
Lower in Saturated Fat: This can reduce the risk of heart disease when well-balanced.
Potential Downsides:
Nutritional Gaps: Without careful planning, vegan diets may lack B12, iron, zinc, protein, and omega-3 healthy fats.
Over-Reliance on Processed Foods: Many plant-based products are highly processed, diminishing their health benefits.
Expose to GMOs and Toxic Chemicals: When purchasing most produce from grocery stores (especially when buying non-organic produce) there is potential for exposure to high amounts of herbicide, insecticide, pesticide, fungicide, and glyphosate, among others! Being vegan in countries where these toxic chemicals are common (like in the USA) can be very challenging because avoiding these toxins can feel nearly impossible (unless you can garden and grow all of your food!).
Why Balance is Key
Rather than committing to one extreme, a balanced approach to nutrition offers the best of both worlds. Here’s why:
Diverse Nutrients: Combining high-quality animal products with a variety of plant foods ensures a complete spectrum of essential nutrients.
Sustainability: A flexible diet is easier to maintain over the long term and accommodates social, cultural, and practical considerations.
Gut Health: Including fiber-rich plant foods supports a healthy microbiome, while fermented dairy and bone broth from animals contribute to gut healing.
Prioritizing Quality Over Extremes
The healthiest diets are built on a foundation of high-quality, nutrient-dense, and local foods. When we know our local farmers, grow some of our own foods, and ensure that the meat we ingest has been cared for and treated well, this is when we will often be our healthiest most balanced selves. Consider integrating these principles:
Whole, Fresh, and Seasonal: Focus on foods in their natural state, grown or raised locally whenever possible.
Ethically Sourced Animal Products: Choose meat, milk, butter, and cheese from farmers who prioritize the health of their animals and the environment.
Rich Plant Diversity: Incorporate a variety of fruits, vegetables, legumes, and whole grains to nourish your body.
Going Extreme… in the Right Way
If you’re going to take an extreme stance, let it be against processed, artificial, and harmful foods.
Avoid Processed Foods: Cut out preservatives, artificial dyes, and GMO ingredients.
Eliminate Fast Foods and Seed Oils: Replace them with home-cooked meals and healthy fats like olive oil, butter, and ghee.
Minimize Sugar and Refined Carbs: Focus on natural sweeteners and whole-grain alternatives.
The Balanced Path to Health
Health isn’t necessarily about choosing sides in the carnivore vs. vegan debate. It’s about embracing balance and making thoughtful, intentional choices. By prioritizing fresh, seasonal foods and high-quality animal products while avoiding the pitfalls of processed and artificial ingredients, we can achieve a diet that nourishes the body and honors the planet.
The key to long-term health isn’t in extremes but in finding harmony. By combining the best aspects of both plant-based and animal-based diets, we can create a sustainable, satisfying, and health-promoting way of eating that benefits us and the world around us!
Let us know!
Have you had a journey with one or both of these diets? How did it go for you? Which do you prefer and how did you feel on either diet? Let us know as we love to hear from our readers!
