
You've probably seen dramatic before and afters and fiery debates. Some swear by steak and salt. Others call it a nutritional dead end. Let's lay out what the science does and doesn't say before we land the verdict.

## The case for carnivore

- **High nutrient density and bioavailability.** Meat delivers complete, high-quality protein plus highly bioavailable **iron** (heme iron), **zinc**, **vitamin B12**, and more. That combo helps many people hit hard-to-get nutrients with less volume. [Office of Dietary Supplements+3Office of Dietary Supplements+3Office of Dietary Supplements](https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/)
- **Simple rules, fewer ultra-processed foods.** Cutting refined carbs and snack foods can steady appetite and help with weight control. Higher-protein patterns tend to increase fullness and reduce overall calorie intake. Low-carb and ketogenic trials also show **better blood sugar and triglycerides** for many people with type 2 diabetes, at least in the short to medium term. [PubMed+1](https://pubmed.ncbi.nlm.nih.gov/31935216/)
- **What carnivore followers report.** In a large survey of more than 2,000 self-selected carnivore dieters, participants reported high satisfaction, weight loss, and improved metabolic markers; however, it was self-reported and not a randomized trial, so interpret with caution. [PMC](https://pmc.ncbi.nlm.nih.gov/articles/PMC8684475/)

## The case against

- **Zero fiber is a problem.** Decades of data link higher dietary fiber with lower risks of heart disease, stroke, type 2 diabetes, and colorectal cancer. Fiber also feeds gut microbes that make short-chain fatty acids beneficial to the gut barrier and metabolism. An all-animal diet removes fiber entirely and rapidly shifts the microbiome toward bile-tolerant species seen on animal-only test diets. That may matter over time. [The Lancet](https://www.thelancet.com/article/S0140-6736%2818%2931809-9/fulltext)[PMC](https://pmc.ncbi.nlm.nih.gov/articles/PMC10498976/)
- **Red and processed meat risk.** IARC classifies **processed meat** as carcinogenic to humans for colorectal cancer and **red meat** as probably carcinogenic, based on large epidemiologic datasets. That said, risk is **dose-related**, stronger for processed meat (compared to high-quality grass-fed meat), and can be mitigated by keeping portions moderate, choosing unprocessed cuts, avoiding charring, and eating plenty of fiber-rich plants. [PubMed](https://pubmed.ncbi.nlm.nih.gov/26514947/)[IARC](https://www.iarc.who.int/wp-content/uploads/2018/07/pr240_E.pdf)
- **Micronutrient gaps unless you plan carefully.** With no fruits, vegetables, or whole grains, you lose common sources of **vitamin C, folate, potassium, magnesium**, and of course **fiber**. Some nutrients can be covered with organ meats or supplements, but vitamin C is minimal in most cooked meats and deficiency risk rises when produce is excluded. U.S. data already show low potassium and magnesium intakes for many adults even on mixed diets. [Office of Dietary Supplements+3Office of Dietary Supplements+3Office of Dietary Supplements+3](https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/)

## So…is the carnivore diet "good"?

It can deliver short-term simplicity, appetite control, strong protein and micronutrient bioavailability, and better glycemic markers for some people, especially if it displaces ultra-processed food. But the trade-offs are significant: loss of fiber and phytochemicals, elevated cancer risk, and nutrient gaps. For most people, the scientific evidence strongly supports varied, minimally processed diets that include animal protein while making ample room for fiber-rich plants – a combination consistently linked to better long-term health outcomes. 

If you do experiment, make it data driven. With **Microgram**, you can **track essential nutrients** that are easy to miss on the carnivore diet such as **vitamin C, folate, potassium, magnesium, and fiber,** so you can spot deficiencies early and course-correct with your clinician's guidance.

---

### References

Lennerz BS et al. Behavioral characteristics and health status of adults consuming a carnivore diet. *Curr Dev Nutr.* 2021. (Self-reported outcomes; survey design.) [PMC](https://pmc.ncbi.nlm.nih.gov/articles/PMC8684475/)

Reynolds A et al. Carbohydrate quality, dietary fiber, and human health: systematic reviews and meta-analyses. *The Lancet.* 2019. [The Lancet](https://www.thelancet.com/article/S0140-6736%2818%2931809-9/fulltext)

David LA et al. Short-term animal-only vs plant-only diets rapidly reshape the human gut microbiome. *Nature.* 2014. [PMC](https://pmc.ncbi.nlm.nih.gov/articles/PMC3957428/)

IARC/WHO. Carcinogenicity of consumption of red and processed meat. *Lancet Oncol.* 2015. [PubMed](https://pubmed.ncbi.nlm.nih.gov/26514947/)

Norwitz NG et al. Elevated LDL cholesterol with carbohydrate-restricted diets in lean individuals. *Curr Opin Endocrinol Diabetes Obes.* 2021. [PMC](https://pmc.ncbi.nlm.nih.gov/articles/PMC8796252/)

AHA Presidential Advisory. Replacing saturated fat with unsaturated fats lowers CVD events. *Circulation.* 2017. [PubMed](https://pubmed.ncbi.nlm.nih.gov/28620111/)

NIH Office of Dietary Supplements. Vitamin C, Folate, Potassium, Magnesium fact sheets.


Is the carnivore diet actually healthy?

Related Articles

Why Protein is the Key Nutrient for Healthy Aging

Are Eggs Actually a Good Protein Source?

Sugar: easy to eat, not so easy on your body

Track your nutrition with Microgram