The carnivore diet: Health hack or health risk?

Ditch the vegies and eat only meat? Healthy Food Guide dietitian Jess Burvill investigates the trending carnivore diet’ and whether there’s any science to support it.

The carnivore diet is an ultra-restrictive eating pattern which involves eating only animal products including meat, fish, eggs, some dairy including butter, and not much else. Proponents claim this way of eating supports weight loss, balances blood sugar, improves energy, clears brain fog, heals the gut, and even reverses autoimmune disease. But does cutting out all plant foods actually stack up? Let’s look at the evidence.

RED FLAG CLAIMS:

• Promises significant weight loss or health benefits
• Eliminates entire food groups
• Strict rules and rigid meal plans
• Lacks supporting scientific evidence
• Fear-based language; words like toxic or inflammatory
• Influencer and wellness personality endorsements
• Selling a book, plan, programme or supplements

Claim: Plants contain toxic ‘defence chemicals’

Some followers report reduced joint pain and clearer skin — often attributed to removing ’plant toxins’. While it’s true that these compounds can interfere with nutrient absorption when consumed in large amounts, a diverse and balanced diet generally provides sufficient nutrients to compensate for any minor reduction in absorption caused by plant foods.

Claim: You can get all your nutrients from animal foods

While animal products are rich in protein, iron, B12 and zinc, they lack essential nutrients found in plant foods — like vitamin C, folate, antioxidants, and polyphenols. Long-term carnivore diets may also fall short in fibre, calcium, thiamine, potassium and magnesium, and exceed the recommended sodium limit.

The verdict: Don’t ditch plant foods –they’re good for us

The carnivore diet may lead to short-term weight loss or symptom relief for some people, often due to the removal of ultra-processed foods and simply eating less because the diet is so restrictive. But the science doesn’t support eliminating all plant foods for better health. A balanced, varied diet — focusing on whole plant foods — is backed by decades of research and is far more likely to support long-term health, gut function and chronic disease prevention.