Vegan vs. Carnivore – A Comparative Analysis of Dietary Approach

The vegan and carnivore diets represent two extreme ends of the dietary spectrum, each with its own philosophical underpinnings and potential health implications. Here’s a lengthy comparison of both:

VEGAN DIET:

• Definition:  A vegan diet excludes all animal products, including meat, dairy, eggs, and honey. It consists mainly of plant-based foods such as fruits, vegetables, grains, legumes, nuts, and seeds.
• Philosophy: Vegans often adopt this diet for ethical reasons, including concerns about animal welfare, environmental sustainability, and social justice.

Health Benefits:

1. Heart Health: Studies consistently show that a well-planned vegan diet can reduce the risk of heart disease. Its emphasis on whole plant foods, which are low in saturated fats and cholesterol, can lower blood pressure, improve cholesterol levels, and decrease the risk of stroke and heart attacks.
2. Weight Management: Vegan diets tend to be lower in calories and higher in fiber compared to omnivorous diets. As a result, they may facilitate weight loss and weight management, thereby reducing the risk of obesity and related chronic diseases.
3. Lower Risk of Chronic Diseases: Research suggests that vegans have a lower risk of developing type 2 diabetes, certain cancers (such as colorectal cancer), and hypertension compared to non-vegans. The abundance of antioxidants, phytonutrients, and fiber in plant foods may contribute to these protective effects.
4. Improved Digestive Health: The high fiber content of plant-based diets supports healthy digestion and may reduce the risk of constipation, diverticulitis, and other gastrointestinal issues.

Considerations:

1. Nutritional Adequacy: While a vegan diet can provide all essential nutrients, careful planning is necessary to ensure adequate intake of certain nutrients that may be lacking, such as vitamin B12, iron, calcium, omega-3 fatty acids, zinc, and vitamin D. Supplementation or fortified foods may be needed to meet these needs.
2. “Anti-nutrients”: Anti-nutrients are naturally occurring compounds found in various plant foods that can interfere with the absorption of nutrients or have other adverse effects on human health when consumed in large quantities. While these compounds serve protective functions for plants, they can pose challenges for human nutrition. Some common anti-nutrients found in plant foods include:
   • Phytates (Phytic Acid): Phytates are found in grains, legumes, nuts, and seeds. They can bind to minerals such as iron, zinc, calcium, and magnesium, reducing their absorption in the digestive tract. High levels of phytates in the diet may contribute to mineral deficiencies, particularly in populations with diets heavily reliant on plant foods.
   • Oxalates (Oxalic Acid): Oxalates are present in foods like spinach, rhubarb, beets, and nuts. They can form insoluble complexes with calcium, leading to the formation of kidney stones in susceptible individuals. Cooking or boiling foods high in oxalates can help reduce their content.
   • Lectins: Lectins are proteins found in grains (especially wheat), legumes, and some vegetables. They can interfere with nutrient absorption and may cause gastrointestinal discomfort or inflammation in some people. Proper cooking, soaking, and fermenting can help reduce lectin levels in foods.
   • Tannins: Tannins are compounds found in tea, coffee, red wine, and certain fruits like grapes and berries. They can inhibit the absorption of iron and may contribute to iron deficiency anemia, especially in individuals with marginal iron status.
   • Saponins: Saponins are glycosides found in legumes, quinoa, and some vegetables. They can disrupt cell membranes and impair nutrient absorption. However, some research suggests that saponins may also have beneficial effects on health, such as lowering cholesterol levels.
   • Phytoestrogens: Phytoestrogens are naturally occurring compounds found in certain plant foods that have a structure similar to the hormone estrogen. While they are not true hormones, phytoestrogens can exert weak estrogenic effects in the human body by binding to estrogen receptors. Phytoestrogens are primarily found in legumes, soy products, seeds, whole grains, fruits, and vegetables. The three main classes of phytoestrogens are isoflavones, lignans, and coumestans. While phytoestrogens have been associated with potential health benefits, their estrogenic activity has raised concerns, particularly regarding their effects on hormone-sensitive conditions such as breast cancer and endometriosis. Some studies suggest that phytoestrogens may have both protective and promoting effects on hormone-related cancers, depending on factors such as dose, timing of exposure, and individual health status.
   • Goitrogens: Goitrogens are naturally occurring compounds found in certain foods that can interfere with thyroid function by inhibiting the uptake of iodine or interfering with the production of thyroid hormones. These compounds are primarily found in cruciferous vegetables, such as broccoli, cabbage, cauliflower, kale, and Brussels sprouts, as well as in some other foods like soybeans, peanuts, millet, and spinach.
3. Protein Quality and Quantity: Plant-based proteins can be of lower biological quality compared to animal proteins. However, consuming a variety of protein sources such as legumes, tofu, tempeh, seitan, nuts, and seeds can provide all essential amino acids and meet protein requirements. Vegans typically ingest fewer essential amino acids compared to non-vegans. Plant-based proteins generally exhibit lower digestibility rates (ranging from 50-70%) compared to animal proteins, with further reductions possible through food processing methods like heating. According to the World Health Organization (WHO), animal proteins are regarded as complete proteins, possessing superior biological value, protein efficiency ratio, net protein utilization, and ultimately, a higher Protein Digestibility Corrected Amino Acid Score (PDCAAS) in comparison to plant proteins. Soy proteins primarily serve as a substantial protein source for most vegans.
4. Vitamin B12: Since vitamin B12 is primarily found in animal products, vegans must obtain it from fortified foods (ex., plant-based milk, nutritional yeast) or supplements to prevent deficiency, which can lead to neurological problems and anemia. An increasing amount of research suggests that insufficient intake of vitamin B12 might play a role in carcinogenesis. Consequently, if not adequately supplemented, vitamin D deficiency may inadvertently increase the risk of developing cancer.
5. Iron Absorption: Plant-based sources of iron (non-heme iron) are less readily absorbed than heme iron from animal products. Pairing iron-rich foods with vitamin C-rich foods (ex., citrus fruits, bell peppers) can enhance iron absorption.
6. Omega-3 Fatty Acids: While omega-3 fatty acids are abundant in fatty fish, vegans can obtain them from plant sources such as flaxseeds, chia seeds, hemp seeds, walnuts, and algae-based supplements.
7. Mental health: The most comprehensive study revealed that individuals who avoided meat (referred to as “full vegetarians”) exhibited a higher prevalence of unipolar depressive disorders at 1 month (7.4% vs. 6.3%), 12 months (24.1% vs. 11.9%), and over a lifetime (35.2% vs. 19.1%) compared to meat consumers. Similarly, meat abstainers had markedly higher prevalence rates of anxiety disorders at 1 month (20.4% vs. 10.7%), 12 months (31.5% vs. 17.0%), and over a lifetime (31.5% vs. 18.4%) in contrast to meat eaters. These findings underscore the elevated incidence of mental health issues among vegans, emphasizing the critical importance of raising awareness about these conditions to facilitate early intervention.

Practical Tips:

1. Focus on Whole Foods: Emphasize a variety of whole plant foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds to maximize nutrient intake and promote overall health. Avoid heavily processed plant-based substitutes.
2. Read Labels: Pay attention to food labels to identify hidden animal-derived ingredients such as gelatin, whey, and casein. Choose products labeled as vegan or plant based.
3. Experiment with Recipes: Explore vegan cooking and experiment with new recipes and ingredients to keep meals exciting and satisfying.
4. Plan Ahead: Plan meals and snacks in advance to ensure balanced nutrition and prevent reliance on convenience foods that may be high in processed ingredients.
5. Stay Informed: Stay updated on nutritional recommendations and seek guidance from healthcare professionals or registered dietitians, especially if transitioning to a vegan diet or experiencing health concerns.

CARNIVORE DIET:

• Definition: The carnivore diet, also known as the zero-carb diet or all-meat diet, involves exclusively consuming animal products such as meat, fish, poultry, eggs, and sometimes dairy.
• Philosophy: Advocates of the carnivore diet often believe that humans evolved to thrive on animal-based foods and that plants may be harmful due to their anti-nutrients or potential for causing inflammation or digestive issues.

Health Claims:

1. Weight Loss: Proponents of the carnivore diet often cite weight loss as a significant benefit. By eliminating carbohydrates and focusing on satiating animal-based foods, individuals may naturally reduce calorie intake, leading to weight loss. Some anecdotal reports suggest rapid initial weight loss, but scientific evidence supporting sustained weight loss on a carnivore diet is limited.
2. Improved Metabolic Health: Advocates claim that the carnivore diet can improve metabolic health markers such as insulin sensitivity, blood glucose levels, and lipid profiles. Concerns over increased saturated fat intake from animal products and its connection to heart disease have lost credibility. The concept known as the diet-heart hypothesis, suggesting that saturated fats contribute to heart disease, emerged in the 1950s. It was initially proposed on the basis of limited, associative evidence. Further analyses of this evidence by nutrition experts have been documented in over 20 review papers. These reviews have predominantly determined that saturated fats exhibit no significant impact on cardiovascular disease, cardiovascular mortality, or total mortality.
3. Autoimmune Conditions: Some individuals with autoimmune conditions report symptom improvement or remission on a carnivore diet. The elimination of potential dietary triggers such as grains, legumes, and nightshade vegetables may reduce inflammation and alleviate symptoms in some cases. However, more research is needed to understand the mechanisms and long-term implications.
4. Mental Clarity and Energy: Anecdotal reports suggest that adherents of the carnivore diet experience improved mental clarity, focus, and energy levels. Proponents attribute these effects to stable blood sugar levels, reduced inflammation, and the elimination of potential food sensitivities.

Considerations:

1. Nutritional Adequacy: One of the primary concerns with the carnivore diet is its potential for nutrient deficiencies. By excluding plant-based foods, individuals may miss out on essential nutrients such as fiber, vitamins (ex., vitamin C), minerals (ex., potassium, magnesium), phytonutrients, and antioxidants. Long-term deficiencies can lead to various health issues, including gastrointestinal problems, weakened immune function, and increased risk of chronic diseases.
2. Gut Microbiome: The carnivore diet may disrupt the gut microbiome by depriving it of fiber and beneficial plant compounds that nourish gut bacteria. This disruption could lead to dysbiosis, digestive issues, and compromised immune function.
3. Sustainability: From an environmental perspective, the carnivore diet is highly resource intensive. Relying solely on animal products contributes to increased land usage and animal welfare concerns. A solution known as regenerative grazing is an agricultural approach rooted in principles aimed at enhancing soil health. It involves managing livestock on both perennial and annual forages in a manner that promotes human and ecosystem well-being, farm profitability, and resilience within communities and food systems.
4. Ethical Considerations: The ethical implications of a carnivore diet are contentious, as it involves the consumption of animal products exclusively. Concerns about animal welfare, and potential environmental degradation may deter individuals from adopting this dietary approach.

Practical Insights:

1. Consultation with Healthcare Professionals: Before embarking on a carnivore diet, individuals should consult with healthcare professionals, including registered dietitians and physicians, to assess potential risks, monitor health markers, and ensure nutritional adequacy.
2. Emphasis on Quality and Variety: If following a carnivore diet, prioritize high quality, nutrient-dense animal products such as grass-fed beef, pasture-raised poultry, wild-caught fish, and organ meats. Incorporating a variety of animal sources can help diversify nutrient intake.
3. Monitor Health Markers: Regular monitoring of health markers such as blood lipids, blood glucose levels, vitamin and mineral status, and gut health parameters is crucial for identifying potential deficiencies or imbalances.
4. Consideration of Long-Term Sustainability: While short-term experimentation with the carnivore diet may offer insights into individual health responses, consideration of long-term sustainability and potential health risks is essential. Incorporating a balanced and diverse range of foods from both animal and plant sources may offer a more sustainable approach to nutrition and health.

It’s essential to recognize that both diets have their pros and cons, and what works best for one person may not work for another. Consulting with a healthcare professional or registered dietitian is advisable before making significant dietary changes to ensure that nutritional needs are met, and potential health risks are minimized. Additionally, focusing on a balanced approach that incorporates a variety of whole foods, regardless of dietary preferences, can support overall health and well-being.

Sources: 

1. The Vegan Diet — A Complete Guide for Beginners (healthline.com)

2. Bali A, Naik R. The Impact of a Vegan Diet on Many Aspects of Health: The Overlooked Side of Veganism. Cureus. 2023 Feb 18;15(2):e35148. doi: 10.7759/cureus.35148. PMID: 36950003; PMCID: PMC10027313.

3. How to Maintain a Balanced Diet as a Vegetarian or Vegan | Johns Hopkins Medicine

4. Research Shows Vegan Diet Leads to Nutritional Deficiencies, Health Problems; Plant-Forward Omnivorous Whole Foods Diet Is Healthier | Saint Luke’s Health System (saintlukeskc.org)

5. Petroski W, Minich DM. Is There Such a Thing as “Anti-Nutrients”? A Narrative Review of Perceived Problematic Plant Compounds. Nutrients. 2020 Sep 24;12(10):2929. doi: 10.3390/nu12102929. PMID: 32987890; PMCID: PMC7600777.

6. Carnivore Diet Review: Benefits, Downsides, and Sample Menu (healthline.com)

7. Teicholz N. A short history of saturated fat: the making and unmaking of a scientific consensus. Curr Opin Endocrinol Diabetes Obes. 2023 Feb 1;30(1):65-71. doi: 10.1097/MED.0000000000000791. Epub 2022 Dec 8. PMID: 36477384; PMCID: PMC9794145.

8. Dobersek U, Teel K, Altmeyer S, Adkins J, Wy G, Peak J. Meat and mental health: A meta-analysis of meat consumption, depression, and anxiety. Crit Rev Food Sci Nutr. 2023;63(19):3556-3573. doi: 10.1080/10408398.2021.1974336. Epub 2021 Oct 6. PMID: 34612096.

9. Pasture Project : Grazing Benefits

10. Lennerz BS, Mey JT, Henn OH, Ludwig DS. Behavioral Characteristics and Self-Reported Health Status among 2029 Adults Consuming a “Carnivore Diet”. Curr Dev Nutr. 2021 Nov 2;5(12):nzab133. doi: 10.1093/cdn/nzab133. PMID: 34934897; PMCID: PMC8684475.

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