What is the Carnivore Diet Mixed with Vegetables?

While the traditional carnivore diet strictly excludes all plant-based foods, modified versions are growing in popularity. The carnivore diet mixed with vegetables, often called the 'ketovore' or 'meat and greens' diet, is an eating plan that incorporates low-carb plants for added nutrients and variety. This approach bridges the gap between the ultra-restrictive carnivore diet and more liberal low-carb diets like keto.

Quick Summary

This modified eating plan primarily focuses on animal-based foods while allowing strategic, small additions of low-carb vegetables. This approach differs from a strict all-meat protocol, offering more dietary flexibility and additional sources of fiber and micronutrients from plants. It is a middle ground for those seeking an animal-focused diet with some plant-based inclusion.

Key Points

• Ketovore Diet: This is the common term for a carnivore diet mixed with vegetables, blending a primarily animal-based diet with low-carb plant foods.

• Increased Nutrient Variety: Incorporating vegetables addresses potential nutrient deficiencies, adding vitamin C, fiber, and phytonutrients often lacking in a strict all-meat diet.

• Improved Sustainability: The added variety of flavors and textures from vegetables can make the diet easier and more enjoyable to follow long-term compared to a strict carnivore diet.

• Focus on Low-Carb Vegetables: The plant portion is limited to low-carb options like leafy greens, broccoli, and mushrooms to maintain a ketogenic state.

• Mitigated Digestive Issues: The added fiber from vegetables can help prevent constipation and support digestive regularity, which can be a concern on a zero-fiber carnivore diet.

• Balancing Benefits: This approach aims to provide the benefits of an animal-focused, low-carb diet while mitigating some of the extreme restrictive elements of strict carnivory.

Understanding the Modified Carnivore Approach

The carnivore diet mixed with vegetables, commonly referred to as the 'ketovore' diet, is a hybrid approach that combines the principles of both the carnivore and ketogenic diets. While the traditional carnivore diet is zero-carb, consisting solely of animal products like meat, fish, and eggs, the ketovore modification permits small amounts of low-carb, nutrient-dense plant foods. This variation was made popular by figures like psychologist Jordan Peterson, who followed a "meat and greens" version consisting of beef, salt, water, and cooked greens. The inclusion of vegetables aims to address some of the main criticisms of the strict carnivore diet, such as the potential for nutrient deficiencies and lack of fiber.

Why Add Vegetables to a Carnivore Diet?

Followers of a modified carnivore diet cite several reasons for incorporating vegetables:

• Increased Fiber Intake: The complete absence of fiber in a strict carnivore diet can lead to digestive issues like constipation. Adding low-carb vegetables helps promote digestive regularity and supports gut health.
• Expanded Nutrient Profile: While animal products are nutrient-dense, certain micronutrients, such as vitamin C, magnesium, and specific antioxidants, are found predominantly in plants. A modified diet can fill these potential nutritional gaps.
• Enhanced Flavor and Variety: For many, the extreme restriction of a pure carnivore diet is difficult to sustain long-term. The addition of vegetables provides a wider range of flavors, colors, and textures, making meals more enjoyable.
• Reduced Oxalate Load: Some plant foods, particularly certain leafy greens, contain compounds called oxalates, which can be problematic for sensitive individuals. However, by being selective and cooking vegetables, some find they can tolerate them without issues. Some proponents even use it as a tool to mitigate potential issues from oxalate dumping that can happen after prolonged periods of zero-plant diets.

The Ketovore Diet: A Closer Look

Unlike a standard keto diet, which allows a wider range of high-fat, low-carb foods, the ketovore diet maintains a strong focus on animal-based nutrition. The majority of calories still come from fatty animal meats, fish, and animal fats. The plant portion is supplementary and strictly limited to low-carb options to keep the body in a state of ketosis.

Commonly Allowed Vegetables on a Ketovore Diet:

• Leafy Greens: Spinach, kale, Swiss chard, and lettuce are often included for their nutrient content and minimal carbohydrate impact.
• Cruciferous Vegetables: Broccoli, cauliflower, and cabbage are popular choices due to their low-carb profile.
• Mushrooms: A versatile addition that is low in calories and carbs.
• Other Low-Carb Options: Zucchini, asparagus, and bell peppers are also frequently used.

Ketovore vs. Carnivore: A Comparative Analysis

Feature	Carnivore Diet (Strict)	Ketovore Diet (Modified)
Allowed Foods	Meat, fish, eggs, some dairy, water. NO plants.	Primarily animal products, plus small amounts of low-carb vegetables, herbs, and spices.
Carbohydrate Content	Virtually zero carbohydrates.	Very low carbohydrate, typically under 20-50 grams per day.
Dietary Fiber	None. Eliminates all plant-based fiber sources.	Minimal to moderate intake, derived from low-carb vegetables.
Sustainability	Highly restrictive and often challenging to maintain long-term due to limited variety.	Considered more flexible and potentially easier to sustain due to added variety.
Potential Nutrient Gaps	Risk of deficiencies in vitamin C, magnesium, and fiber over time.	Reduced risk of certain nutrient deficiencies due to plant inclusion.

Potential Benefits and Considerations

Proponents of the ketovore diet suggest it allows for a balance of benefits from both carnivore and keto approaches. It offers the reduced inflammatory potential and blood sugar control of a high-fat, low-carb diet while mitigating some of the restrictive nature of a strict all-meat regimen. The addition of vegetables can help with digestion and provide antioxidants not found in animal products alone.

However, this modified approach is not without its considerations. While some find relief from plant sensitivities on a strict carnivore diet, adding vegetables back may reintroduce potential irritants for some individuals. Additionally, the long-term health effects of any highly restrictive diet, including modified versions, require more robust clinical research for definitive conclusions. As with any significant dietary change, it is advisable to consult with a healthcare provider.

Conclusion

The carnivore diet mixed with vegetables, or the 'ketovore' diet, is a dietary modification that allows for greater flexibility and nutrient variety than a traditional carnivore approach. By incorporating select low-carb plant foods, followers can gain access to additional fiber and micronutrients, potentially making the diet more sustainable over time. This hybrid model serves as a middle ground for individuals seeking the benefits of an animal-focused diet while still desiring the inclusion of some plant-based foods. While anecdotal evidence suggests positive outcomes for some, potential drawbacks and long-term health impacts are still being explored. Understanding the distinctions between the strict and modified versions is crucial for anyone considering this eating style.

Learn more about this dietary trend from the article 'What is a Modified Carnivore Diet?' by Dr. Robert Kiltz.

Frequently Asked Questions

What is the carnivore diet mixed with vegetables called?

A carnivore diet mixed with vegetables is most commonly referred to as a "ketovore" diet. It is a hybrid of the ketogenic and carnivore diets that includes low-carb vegetables alongside animal products.

Can you eat vegetables on a strict carnivore diet?

No, a strict carnivore diet excludes all plant-based foods, including vegetables, fruits, and grains. However, the modified 'ketovore' version does allow for limited vegetable consumption.

What are the benefits of adding vegetables to a carnivore diet?

Adding vegetables provides increased dietary fiber for better digestion, a wider array of micronutrients, and more flavor and variety, potentially making the diet more sustainable.

What kind of vegetables can be included in a ketovore diet?

Low-carb, non-starchy vegetables are typically included, such as leafy greens (spinach, kale), cruciferous vegetables (broccoli, cauliflower), asparagus, and zucchini.

Is the ketovore diet healthier than the strict carnivore diet?

For most people, the ketovore diet is considered a more balanced and potentially healthier long-term option due to the inclusion of fiber, vitamins, and antioxidants from plants. However, the "healthiest" diet is subjective and depends on individual health goals and tolerances.

What is the 'meat and greens' diet?

The 'meat and greens' diet is a specific version of the modified carnivore diet popularized by Jordan Peterson, which includes only steak, greens, water, and salt.

Are there any risks associated with adding vegetables back to a carnivore diet?

Some individuals with specific sensitivities may experience issues from reintroducing certain plant compounds, such as oxalates. It's recommended to reintroduce plant foods slowly to monitor your body's reaction.