Can You Eat Nuts on a Carnivore Diet? The Definitive Answer
The carnivore diet allows only animal-based products. This means meat, fish, eggs, and some dairy, while excluding anything from plants. Therefore, the definitive answer to whether nuts can be eaten on a carnivore diet is no, as nuts are plant-derived. For those who follow the diet strictly, this is non-negotiable. Nuts, legumes, grains, and fruits are off-limits.
Why are nuts excluded from a strict carnivore diet?
- Plant-Based Origin: This is the primary reason. Nuts come from plants, making them incompatible with a diet based exclusively on animal products. The diet aims to simplify food intake to what ancestral humans consumed: meat and fat.
- Anti-Nutrients: Nuts contain compounds called anti-nutrients, such as phytates, lectins, and oxalates. These substances can interfere with the body's absorption of essential minerals like iron, zinc, and calcium. The carnivore diet's focus on nutrient bioavailability makes these anti-nutrients a concern for strict followers.
- Carbohydrate Content: Nuts contain carbohydrates. The carnivore diet aims for near-zero carbohydrate intake, pushing the body into ketosis where it burns fat for fuel. Even small amounts of carbohydrates from nuts can disrupt this metabolic state.
- Omega-6 Fatty Acids: Many nuts are high in omega-6 fatty acids, which can be pro-inflammatory when consumed in an imbalanced ratio to omega-3 fatty acids. A balanced carnivore diet provides a more balanced omega-6 to omega-3 ratio, and adding nuts could disrupt this.
Can you have a modified carnivore diet with nuts?
Some individuals adopt a more flexible version of the carnivore diet, incorporating plant-based foods like nuts. This is not a strict carnivore diet but a low-carb, animal-based diet. Those who choose this path should be mindful of the type and quantity of nuts consumed and track their body's response. Nuts with a better macronutrient profile might be cautiously reintroduced after an initial elimination phase.
The cleanest nut options for a modified approach
For those considering a modified diet that includes nuts, some options are less problematic. Macadamia nuts, for instance, are low in carbohydrates and high in monounsaturated fats, making them a more 'keto-friendly' choice. However, they still contain anti-nutrients.
| Nut Type | Carbohydrates (per 100g) | Fat Content | Anti-Nutrient Level | Compatibility with Modified Carnivore |
|---|---|---|---|---|
| Macadamia Nuts | ~14g | Very high (75%) | Contains phytates, but relatively low | Best Option: High fat, low carb, but still needs caution. |
| Pecans | ~14g | High (73%) | Contains phytates and oxalates | Good Option: Lower carbs, but higher anti-nutrients. |
| Brazil Nuts | ~12g | High (66%) | Contains phytates, very high in selenium | Moderate Option: Check selenium intake; anti-nutrients present. |
| Walnuts | ~14g | High (65%) | Contains phytates, oxalates, tannins | Less Ideal: Higher anti-nutrient content. |
| Almonds | ~22g | High (50%) | High in oxalates and phytates | Not Recommended: High carbs and anti-nutrients. |
| Cashews | ~30g | High (44%) | High in oxalates and phytates | Avoid: Very high carb content and anti-nutrients. |
The Bottom Line
Those adhering to the strict carnivore diet, which entails consuming only animal products, should exclude nuts. They are a plant food that contains anti-nutrients and varying levels of carbohydrates, which contradict the diet's core principles. If an individual chooses a modified version, some nuts like macadamias or pecans may be considered in moderation. This is a deviation from the traditional carnivore plan. To stay true to the diet, focus on high-quality meats, fats, and other animal products for optimal results and to avoid any negative effects from anti-nutrients.
Conclusion
While nuts are touted for their health benefits in conventional diets, their inclusion is incompatible with the carnivore diet's rules. The diet's premise is based on excluding plant matter, including nuts, to minimize anti-nutrient intake, balance omega fatty acids, and eliminate carbohydrates. Anyone adding nuts to their carnivore regimen should understand they are following a modified version of the diet, not the traditional protocol. For an entirely animal-based diet, nuts should be avoided in favor of nutrient-dense animal fats and proteins.
Key Takeaways
- Strict Carnivore Diet Rules: The carnivore diet excludes all plant-based foods, including nuts.
- Anti-Nutrient Concerns: Nuts contain phytic acid and other anti-nutrients that can inhibit mineral absorption.
- Carbohydrates Are Present: Even low-carb nuts contain carbohydrates that can interfere with ketosis.
- Modified Diets vs. Strict: Some people follow a modified plan with small portions of nuts, which is a variation.
- Nutrient Density: Animal products are the primary source of nutrients in the carnivore diet, providing vitamins and minerals.
FAQs about Nuts on the Carnivore Diet
Q: Why are nuts not allowed on the carnivore diet? A: Nuts are plant-based foods, and the carnivore diet's core rule is to eat only animal products. They also contain carbohydrates and anti-nutrients.
Q: What are anti-nutrients and why do they matter? A: Anti-nutrients are compounds found in plants that can bind to minerals, making them harder for your body to absorb. This reduces the bioavailability of nutrients from both the nuts and other foods.
Q: Can I have macadamia nuts on the carnivore diet? A: A strict carnivore diet prohibits macadamia nuts because they are a plant food. While they are very low in carbs and high in healthy fats, their plant origin and anti-nutrient content exclude them from a purist approach.
Q: Are peanuts considered nuts on the carnivore diet? A: No, peanuts are technically legumes, but they are still plant-based and are therefore not allowed on a carnivore diet. They also contain lectins and other anti-nutrients.
Q: What about nut butters? Are those okay? A: Nut butters are made from nuts and are therefore not permitted on the carnivore diet. They are a processed plant-based food and often contain added sugars or oils.
Q: If I'm following a modified carnivore diet, how can I include nuts? A: For a modified approach, start with a low-carb nut like macadamias or pecans in very small, controlled portions. Be mindful of any digestive issues or negative effects from the anti-nutrients, and adjust accordingly.
Q: What are good carnivore-friendly snack alternatives to nuts? A: Excellent snack alternatives on a carnivore diet include beef jerky made with just meat and salt, pork rinds, hard cheese (for those tolerating dairy), and crispy, baked meat chips.
Q: Is there any way to reduce the anti-nutrients in nuts? A: Soaking and sprouting nuts can reduce some anti-nutrients, but it doesn't eliminate them completely and doesn't change their plant-based origin. This preparation method is common in paleo and keto diets but is not considered compliant with a carnivore regimen.
