A carnivore diet fundamentally excludes all plant-based foods, such as fruits, vegetables, grains, and legumes, which are the typical sources of dietary carbohydrates. This often leads to the question: where do you get carbs on a carnivore diet? The answer lies not in food but within the body's own metabolic machinery. Your liver efficiently produces all the glucose needed for critical functions, a process that is complemented by minimal trace carbohydrates from select animal products.
The Body’s Ingenious Internal Carb Source: Gluconeogenesis
When dietary carbohydrate intake drops to near zero, the body undergoes a metabolic shift. Instead of relying on glucose from food, it enters a state of ketosis, burning fat for energy. However, some parts of the body, like the brain, still require a small amount of glucose. This demand is met by the liver through a process called gluconeogenesis, which literally means "creation of new glucose".
How the Liver Creates Glucose from Non-Carb Sources
- Amino Acids: Your liver can convert certain amino acids, which are the building blocks of protein, into glucose. This process is robust and ensures a steady supply of blood glucose even with no carbohydrate intake.
- Glycerol: The glycerol backbone of triglycerides (fats) can also be used as a substrate for gluconeogenesis. This provides another pathway for glucose production, solidifying the body's energy independence from external carbs.
- Lactate: During periods of intense physical activity, muscles produce lactate. The liver can then take this lactate and convert it back into glucose, further demonstrating the body's metabolic flexibility.
This sophisticated internal manufacturing system is what allows humans, and indeed all carnivores, to thrive without relying on dietary carbohydrates.
Trace Carbohydrate Sources in Animal Products
While the primary source of glucose is internal, a few permitted animal products on a carnivore diet do contain minimal amounts of carbohydrates, mostly in the form of stored glycogen or lactose.
- Organ Meats: Liver is the most notable example. As the body's primary metabolic hub, it stores glycogen. While most of this glycogen is broken down into lactic acid during slaughter, some remains. A small amount of liver provides a nutrient-dense and slightly carbohydrate-rich addition to the diet.
- Dairy: Lactose, or milk sugar, is a carbohydrate found in dairy products. Strict carnivores often avoid most dairy to maintain a zero-carb intake. However, some followers include low-lactose items like hard cheeses or heavy cream in small amounts.
- Shellfish: Some types of shellfish naturally contain small amounts of carbohydrates. Oysters, mussels, and squid contain a few grams per serving, whereas crabs and shrimp have virtually none. For those aiming for a strict zero-carb approach, these should be consumed with caution.
- Processed Meats: Hidden carbs can be found in processed meats due to added sugars, starches, or fillers. Always check labels on items like bacon, sausage, and cured meats to avoid unwanted carbohydrates.
Carnivore vs. Standard Diet: How Energy is Produced
| Feature | Carnivore Diet | Standard Western Diet |
|---|---|---|
| Primary Fuel Source | Fat and ketones | Glucose (from dietary carbs) |
| Carb Reliance | Minimal to zero external carbs | High reliance on dietary carbs |
| Glucose Production | Via gluconeogenesis (protein & fat) | Primarily from digested starches and sugars |
| Glycogen Stores | Replenished via gluconeogenesis, slower rate | Quickly replenished by dietary carbs |
| Ketosis | Metabolic state is typically ketogenic | Body rarely enters ketosis under normal eating |
| Fat Intake | Often encouraged (fatty cuts of meat) | Varies widely, often discouraged |
Conclusion: The Final Word on Where You Get Carbs on a Carnivore Diet
For anyone considering the carnivore diet, understanding the body's metabolic functions is key. The idea that humans must consume carbohydrates for energy is a pervasive myth. The body is an exceptionally adaptable machine, capable of deriving all the glucose it needs through the efficient process of gluconeogenesis. While minor quantities of carbs can be found in organ meats, shellfish, and some dairy, these are secondary to the liver's primary role. Ultimately, followers of the carnivore diet get their carbohydrates from the protein and fat they consume, with their internal chemistry handling the rest. This metabolic independence is the true secret behind a thriving carnivore lifestyle.
Visit the official source for more information on the metabolic effects of a low-carb diet.
