Should you go all meat?

Sandra Harrell, DPT, MS
May 05, 2025

The world of nutrition is a constant buzz of new trends and age-old wisdom. Two diets that often spark fervent debate are the carnivore and the Mediterranean diets. On the surface, they couldn't be more different. One champions animal products, the other celebrates plant-based whole foods. But which one reigns supreme for your health?

The Carnivore Diet:

This diet, as the name suggests, is primarily composed of animal products – meat, fish, eggs, and sometimes dairy. Proponents claim it offers numerous benefits by focusing on nutrient-dense animal foods.

Pros:

Potential for Nutrient Density: Organ meats, a staple for many carnivore dieters, are incredibly rich in vitamins and minerals like B vitamins, iron, and zinc.
Blood Sugar Regulation: Eliminating carbohydrates can lead to stable blood sugar levels, which may be beneficial for individuals with insulin resistance or type 2 diabetes.
Satiety and Weight Management: Protein and fat are highly satiating, potentially leading to reduced calorie intake and weight loss for some.
Simplified Eating: With a limited range of foods, meal planning and grocery shopping can become remarkably straightforward.

Cons:

Nutrient Deficiencies: Strictly adhering to only meat can lead to deficiencies in essential nutrients like vitamin C, fiber, and certain antioxidants found primarily in plants.
Digestive Issues: The lack of fiber can cause constipation and negatively impact gut health.
Increased Risk of Heart Disease: High intake of saturated fat and cholesterol, especially from processed meats, could potentially increase the risk of heart disease for some individuals.
Long-Term Sustainability: The long-term effects and sustainability of a strict carnivore diet are still largely unknown.

The Mediterranean Diet:

This diet emphasizes fruits, vegetables, whole grains, legumes, olive oil, fish, and poultry, while limiting red meat, processed foods, and added sugars.

Pros:

Rich in Essential Nutrients: Abundant in vitamins, minerals, fiber, and antioxidants from a wide variety of plant-based foods.
Heart Healthy: Strong evidence links the Mediterranean diet to a reduced risk of heart disease, stroke, and high blood pressure due to its emphasis on healthy fats and whole foods.
Improved Blood Sugar Control: The focus on whole grains, fiber, and healthy fats helps stabilize blood sugar levels.
Supports Gut Health: The high fiber content promotes a healthy and diverse gut microbiome.
May Reduce Risk of Chronic Diseases: Studies suggest a lower risk of type 2 diabetes, certain cancers, and neurodegenerative diseases like Alzheimer's.

Cons:

Can Be Higher in Carbohydrates: While these are primarily complex carbohydrates, individuals strictly limiting carbs might find it less suitable.
Requires Planning and Preparation: Incorporating a wide variety of fresh produce and whole foods may require more time for meal planning and preparation.
Potential for Weight Gain with Excessive Calorie Intake: While generally healthy, consuming large amounts of even healthy fats like olive oil can contribute to weight gain if overall calorie intake exceeds expenditure.
Not Always Clearly Defined: The "Mediterranean diet" can encompass variations in different regions, requiring some understanding of its core principles.

Ultimately, there's no single "best" diet for everyone. Both the carnivore and Mediterranean diets have potential benefits and drawbacks.

The carnivore diet might offer short-term benefits for specific individuals, particularly those with carbohydrate intolerance, but its long-term sustainability and potential nutritional deficiencies raise concerns.
The Mediterranean diet, on the other hand, is backed by extensive research highlighting its positive impact on long-term health, disease prevention, and overall well-being. Its emphasis on whole, unprocessed foods makes it a sustainable and enjoyable dietary pattern for most people.

Before making any drastic changes to your diet, it's always best to consult with a trusted nutrition coach or registered dietician. They can help you assess your individual needs, health status, and goals to determine the most appropriate and sustainable dietary approach for you. Remember, a balanced and personalized approach to nutrition is often the key to lasting health!

In good health,

Dr. Sandra and Team