Can You Drink Alcohol on the Controversial Carnivore Diet? Experts Weigh In

An Overview of the Carnivore Diet

The carnivore diet, also known as the all-meat diet, has become an increasingly popular eating pattern over the past few years. As the name suggests, it involves eating only animal foods and eliminating all plant foods from your diet. On the carnivore diet, the main foods you can eat include:

• Red meat: Beef, lamb, bison, etc.
• Poultry: Chicken, turkey, duck, etc.
• Pork
• Fish and shellfish
• Eggs
• Dairy products: Milk, cheese, butter, yogurt

People choose to follow this diet for a variety of reasons. Some believe it can improve symptoms associated with autoimmune disorders, brain fog, digestive issues, and more. Others simply feel better eating only animal foods. Additionally, the carnivore diet leads to weight loss for many people because it is naturally high in protein and low in carbs.

What the Research Says About the Carnivore Diet

Currently, there are no long-term studies examining the safety and efficacy of the carnivore diet. However, there is some research looking at short-term effects:

• One study had people follow an all-meat diet for 2 weeks. It found improvements in body composition and blood sugar regulation compared to a standard Western diet.
• Another small study in obese women showed greater weight loss on an all-meat diet compared to a plant-based diet over one month.
• A few observational studies indicate following diets high in meat and low in carbs may improve biomarkers related to diabetes, heart disease, and inflammation.

However, experts agree more research is needed on larger sample sizes and for longer study periods to truly determine if eating only meat is safe and effective long-term.

Potential Benefits of the Carnivore Diet

Proponents claim the carnivore diet provides several benefits, although more research is needed to back up these assertions:

• Weight loss - Because the diet is high in protein and low in carbs, it promotes fat loss and leads to reduced body weight for many people.
• Reduced inflammation - Animal foods contain only small amounts of inflammatory lectins and antinutrients found in plants. This may lower inflammation.
• Increased mental clarity - Some people report improved focus and cognitive function when eliminating plant foods high in antinutrients from their diet.
• Improved heart health - Meat contains many nutrients important for heart health like B vitamins, iron, zinc, and selenium.
• Better digestion - The carnivore diet eliminates all fiber, making it easier on digestion. It can relieve constipation, bloating, and other gut issues.

However, its unclear if these benefits are directly caused by eliminating plants or simply due to eating fewer processed foods and added sugar, which are major components of the standard Western diet.

Potential Downsides and Risks

Following a meat-only diet also comes with several potential downsides to consider:

• Nutrient deficiencies - The diet eliminates many health-promoting compounds like antioxidants, phytochemicals, and fiber that are only found in plants.
• GI issues - Although lack of fiber can relieve constipation for some people, it may worsen issues like diverticulitis and increase the risk of colon cancer.
• Kidney strain - Eliminating plant foods means the carnivore diet is very low in potassium. This may place extra strain on the kidneys.
• Saturated fat and cholesterol - While some people tolerate high intakes very well, eating large amounts of meat may increase heart disease risk for some individuals.
• Microbiome changes - Lack of prebiotic fiber from plants alters the gut microbiome, which may have negative effects on immunity and brain health.

Additionally, following such a restrictive diet long-term may increase the risk of nutritional deficiencies, disordered eating patterns, and social isolation for some people.

What the Experts Say About the Carnivore Diet

Since the carnivore diet is so new and radical, many health professionals have concerns about its safety:

• The Academy of Nutrition and Dietetics states there are no rigorous studies examining its long-term effects and warns it may increase disease risk due to lack of fruits and vegetables.
• The Institute for Clinical and Economic Review performed an evidence review and could not definitively determine if potential benefits of the all-meat diet outweigh harms.
• The US News & World Report expert panel ranked the carnivore diet #38 of 41 diets because of its extremely restrictive nature, potential nutrient deficiencies, and lack of independent research.

That said, some experts think eating only meat can be appropriate as an eliminative diet under medical supervision for short periods of time, such as to help identify food intolerances. But they agree it is not suitable or necessary as a long-term eating pattern for most people.

Can You Drink Alcohol on the Carnivore Diet?

Alcoholic beverages like wine, beer, and spirits are not considered animal foods. So they are technically not part of a true carnivore diet.

However, many people wish to continue enjoying alcoholic drinks in moderation while following this eating pattern. Fortunately, small amounts of alcohol are unlikely to negatively impact the potential benefits of a meat-only diet.

Effects of Alcohol on Weight Loss

Moderate alcohol consumption does not appear to significantly affect weight loss:

• One study found that when calories from alcohol replaced calories from carbs in a low-calorie diet, people lost the same amount of weight over 3 months.
• Another trial in 175 overweight women showed no differences in weight change over a year between moderate drinkers, light drinkers and non-drinkers.

Still, alcohol does provide 7 calories per gram just under fat so excessive intake can certainly contribute to weight gain. But an occasional glass of wine, beer or cocktail should not prevent weight loss on the carnivore diet.

Effects on Nutrient Status

The carnivore diet already carries a greater risk of certain nutrient deficiencies, especially vitamin C, magnesium and potassium due to lack of fruits and veggies. Drinking alcohol may make this worse:

• Alcohol lowers nutrient absorption and can also impair the conversion of nutrients to active forms in the body.
• Chronic drinking is associated with deficiencies in vitamins A, B1, B6, folate and zinc.

However, occasional moderate alcohol intake is unlikely to negatively impact nutrient status in people without underlying deficiencies. Still, those following the carnivore diet long-term may want to have their nutrient levels tested periodically.

Effects on Blood Sugar and Insulin

One of the proposed benefits of the carnivore diet is improved blood sugar control and insulin sensitivity due to very low carb intake. Drinking alcohol should not impair these benefits:

• Moderate alcohol consumption has been linked to better insulin sensitivity and blood sugar control in multiple studies.
• One study found red wine increased insulin sensitivity by 15% compared to white wine and vodka.

While heavy alcohol consumption can contribute to insulin resistance over time, moderate intake appearsneutral or potentially beneficial. Those on the carnivore diet can likely drink in moderation without adverse effects on blood sugar.

Effects on Inflammation and Heart Health

Chronic inflammation contributes to many modern health conditions. Proponents of the carnivore diet believe eliminating plant foods high in lectins and antinutrients reduces inflammation.

Alcohol has complex effects on inflammation and heart disease:

• In moderation, alcohol appears to have anti-inflammatory effects, especially red wine due to its high antioxidant content.
• However, long-term excessive drinking is linked to widespread inflammation and higher heart disease risk.

For most people, moderate alcohol intake should not counteract the potential anti-inflammatory effects of the carnivore diet. But those with existing heart conditions need to be cautious about high meat and alcohol intakes.

Effects on the Microbiome

Lack of plant fiber is one downside of the carnivore diet, as it can reduce beneficial gut bacteria. But limited alcohol may have neutral or positive effects on the microbiome:

• One study found that consuming up to two servings of alcohol daily did not significantly impact gut microbiome diversity or composition.
• Another found red wine to have neutral or potentially prebiotic effects.

Light drinking does not appear to further compromise the microbiome lacking in fiber. But low intake is still likely optimal to avoid excessive disruption.

Best Practices for Drinking Alcohol on the Carnivore Diet

Here are some tips for those who want to drink alcohol in moderation while following the carnivore diet:

• Limit intake - 1 drink per day maximum for women and 2 for men to avoid health risks.
• Choose clear liquors - Vodka, gin, tequila have no carbs or gluten, unlike beer or wine.
• Prefer red wine - Has antioxidants that may confer unique health benefits compared to other alcoholic drinks.
• Avoid beer - High in carbs, gluten and can trigger gut issues.
• Drink slowly - Sip drinks over several hours to prevent spikes in blood alcohol levels.
• Hydrate well - Have water between each alcoholic beverage.

Additionally, it may be wise for those following a carnivore diet long-term to periodically check in with a doctor to test for nutrient deficiencies or other adverse effects. Limiting alcohol intake around these check-ups provides the most accurate monitoring.

The Bottom Line

While alcoholic beverages are not an official part of the carnivore diet, occasional moderate alcohol consumption should not prevent potential benefits related to weight loss, blood sugar control, mental clarity and reduced inflammation.

Those who wish to drink alcohol in moderation can likely do so without adverse effects on the carnivore diet. However, liquor or red wine are the best options due to lower carb and gluten contents compared to beer. Excessive intake should still be avoided, and those with underlying health conditions need medical supervision.

Overall, more research is needed on the long-term safety and efficacy of following a strict all-meat diet. The carnivore diet remains controversial and is not recommended as a permanent eating pattern for the general population by most health professionals.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.