The Core Tenets of the Carnivore Diet
The carnivore diet is a highly restrictive elimination diet where followers consume only animal products. This means the diet consists of meat, fish, eggs, and some select, low-lactose dairy, while strictly eliminating all plant-based foods, such as fruits, vegetables, grains, legumes, nuts, and seeds. This dietary pattern, also known as the 'zero carb' diet, pushes the body into a state of ketosis, where it burns fat for energy instead of glucose from carbohydrates. Proponents advocate for eating fatty cuts of meat to meet energy needs and consuming organ meats to provide a dense range of nutrients. The purity of the food source is a central theme for many followers.
The Exclusion of Processed Meats
For most adherents, processed meats are fundamentally incompatible with the carnivore diet's core philosophy. The reason for their exclusion is straightforward: most processed meat products contain ingredients not derived from animals. Common additives include preservatives like sodium nitrite, sodium nitrate, and sulphites, which are used to extend shelf life and maintain color. In addition to these synthetic compounds, many processed items, such as sausage and deli meats, also contain added sugars, fillers, and other non-animal ingredients that violate the diet's strict rules. The goal for many carnivores is to simplify their diet to its most fundamental components, and processed meats introduce unnecessary variables.
Clean Carnivore vs. Dirty Carnivore
Within the carnivore community, a key distinction exists between the 'clean' and 'dirty' diet approaches.
- Clean Carnivore: This is the stricter, more purist version of the diet. It emphasizes consuming only whole, minimally processed animal foods, such as grass-fed and pasture-raised meats, wild-caught fish, and pure animal fats. For seasoning, only simple salt is typically used. The focus is on nutrient density and avoiding any food that has been chemically altered or contains non-animal ingredients. For those with specific health goals, this is the recommended path, at least initially.
- Dirty Carnivore: This is a more relaxed interpretation that may include conventionally raised meat and some processed animal products. Followers of this approach might consume commercially available bacon, deli meats, or fast-food burgers. While it may provide convenience, it deviates from the core principle of a pure, animal-based diet and introduces the potential for exposure to unwanted additives and preservatives.
Significant Health Risks Linked to Processed Meats
Beyond the philosophical arguments, there are well-documented health concerns associated with processed meats that strict carnivores seek to avoid. The World Health Organization (WHO) has classified processed meats, including ham, bacon, and salami, as Group 1 carcinogens, meaning there is strong evidence they cause cancer.
- Carcinogenic Compounds: Preservatives like nitrites can form harmful N-nitroso compounds when digested, particularly when heated. These compounds have been linked to an increased risk of bowel and stomach cancers. High-temperature cooking, such as frying bacon, can also create heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), which are also carcinogenic.
- High Sodium Content: Processed meats are often high in sodium, which can elevate blood pressure and increase the risk of heart disease and kidney problems.
- The Problem with 'Uncured': Consumers should be aware that products labeled 'uncured' or 'nitrate-free' are not necessarily free from nitrates. Instead of synthetic versions, they often use natural sources, such as celery powder, which still contains nitrates. From a chemical perspective, the body processes these nitrates in the same way, and there is no evidence to suggest natural nitrates are safer than synthetic ones.
The Verdict: Unprocessed is Best
For anyone committed to the carnivore diet, the consensus is clear: processed meats should be avoided. The purest form of the diet, focusing on whole and minimally processed animal products, offers the most significant potential benefits while minimizing exposure to potentially harmful additives. Opting for fresh cuts of meat, preparing your own jerky with only meat and salt, and carefully reading labels for any pre-packaged options are the best ways to remain compliant. For more information on the health implications of red and processed meats, the Cancer Council NSW provides a valuable resource.
Comparing Carnivore Approaches
| Feature | Strict (Clean) Carnivore | Dirty (Flexible) Carnivore |
|---|---|---|
| Meat Sourcing | Primarily high-quality, grass-fed, pasture-raised, or wild-caught | Conventionally farmed meat; may include lower-quality options |
| Processed Meats | Avoids all commercially processed meats and additives | May include bacon, deli meats, and sausages with additives |
| Seasoning | Typically uses only salt, sometimes opting for none | May include spices and herbs |
| Dairy | Minimal amounts of low-lactose dairy (e.g., butter, hard cheese) | May be more lenient with dairy inclusion |
| Health Focus | Maximize nutrient density and minimize exposure to potential triggers | Less strict, prioritizing convenience over absolute purity |
Conclusion
While some may interpret the carnivore diet loosely to include certain processed meats for convenience, this approach goes against the foundational principles of the regimen. Strict carnivores prioritize whole, unprocessed animal foods to maximize potential health benefits and avoid the preservatives and additives found in commercially processed products. The documented health risks associated with processed meats, including their carcinogenic compounds and high sodium levels, provide a compelling reason to stick to the 'clean' path. For those looking to truly experience the carnivore lifestyle, focusing on fresh, high-quality meat, fish, and eggs is the most authentic and cautious approach.
British Heart Foundation: The carnivore diet: why it's not good for your health
