Plant Based vs. Carnivore

I recently asked AI a very specific question about dieting. I’ve long struggled with what sort of diet would work for ME, as evidenced by this blog. I completely realize that there is no single ‘perfect diet’ for everyone. So I asked very specifically about the things I personally care about – weight loss, blood pressure and cancer.

Below is the answer I got…

The Question…

What is a better diet for weight loss, blood pressure and cancer – carnivore or plant based?

The Answer…

The best diet for weight loss, blood pressure management, and cancer prevention often depends on individual preferences, genetics, and overall health. However, in general, a plant-based diet is supported by more evidence as being beneficial for these goals when compared to a strict carnivore diet. Here’s why:

1. Weight Loss

• Plant-Based Diet:
  • Typically lower in calories and higher in fiber, which promotes satiety and reduces overall calorie intake.
  • Emphasizes whole foods like vegetables, fruits, legumes, and whole grains, which are nutrient-dense but calorie-light.
  • Studies suggest that plant-based diets are effective for weight management and fat loss.
• Carnivore Diet:
  • Can lead to weight loss initially due to carb restriction and ketosis.
  • May lack fiber, leading to less satiety and potential overeating of calorie-dense animal foods.

2. Blood Pressure

• Plant-Based Diet:
  • Rich in potassium from fruits and vegetables, which helps lower blood pressure.
  • Associated with reduced hypertension risk due to lower sodium intake and higher antioxidant levels.
  • The DASH diet (rich in plant foods) is specifically recommended for lowering blood pressure.
• Carnivore Diet:
  • High in sodium, especially if processed meats are consumed.
  • Lacks potassium-rich foods, which are important for blood pressure regulation.

3. Cancer Prevention

• Plant-Based Diet:
  • High in antioxidants, phytochemicals, and fiber, all of which reduce inflammation and protect against cancer.
  • Associated with a lower risk of colorectal, breast, and prostate cancers.
• Carnivore Diet:
  • High consumption of red and processed meats has been linked to increased risks of colorectal cancer.
  • Lack of protective compounds (e.g., fiber, antioxidants) found in plant-based foods.

Other Considerations

• Carnivore Diet Risks: Long-term risks include nutrient deficiencies (e.g., vitamin C, fiber), increased cholesterol, and potential kidney strain from high protein intake.
• Plant-Based Challenges: Requires careful planning to ensure adequate intake of protein, B12, iron, and omega-3 fatty acids, but these are easily managed with fortified foods or supplements.

Conclusion

A plant-based diet (or predominantly plant-based with some lean animal protein, like the Mediterranean diet) is better supported by research for weight loss, lowering blood pressure, and reducing cancer risk. However, individual needs and preferences matter—it’s important to choose a sustainable diet that you enjoy and can maintain long-term.