The carnivore diet is unique in its simplicity: eat only animal products and avoid everything else. But this simplicity raises an essential question, “What exactly should I avoid on the carnivore diet?” Let’s dive into the list of foods and substances that are excluded, and understand why.
General Principle
On the carnivore diet, all plant-based foods are eliminated. This means avoiding anything that isn’t derived from an animal. Here’s a comprehensive list to help guide you through what to avoid.
1. Vegetables and Fruits
Avoid: All vegetables and fruits, regardless of type, color, or preparation method.
Examples:
- Vegetables: Broccoli, spinach, kale, carrots, potatoes, etc.
- Fruits: Apples, bananas, berries, citrus fruits, etc.
Reason: The diet eliminates plant-based foods because they contain carbohydrates and compounds like lectins, oxalates, and phytates that can cause digestive issues or inflammation in sensitive individuals.
2. Grains and Legumes
Avoid: All grains and legumes.
Examples:
- Grains: Wheat, rice, oats, corn, quinoa, etc.
- Legumes: Beans, lentils, chickpeas, peanuts, soy products, etc.
Reason: Grains and legumes are high in carbohydrates and contain antinutrients like gluten and phytic acid that can interfere with nutrient absorption.
3. Sugars and Sweeteners
Avoid: Any form of sugar or sweetener, whether natural or artificial.
Examples:
- Natural Sugars: Table sugar, honey, maple syrup, agave nectar, etc.
- Artificial Sweeteners: Aspartame, sucralose, saccharin, etc.
- Sugar Alcohols: Erythritol, xylitol, sorbitol, etc.
Reason: Sweeteners can trigger insulin spikes and sugar cravings, making it harder to adapt to the carnivore diet.
4. Dairy Products (Optional)
Avoid (Optional): Some versions of the carnivore diet exclude dairy entirely.
Examples:
- Milk, yogurt, cream cheese, cottage cheese, etc.
Reason: Dairy can cause digestive issues for those who are lactose intolerant or sensitive to casein. Some people find that excluding dairy helps with inflammation.
5. Processed Foods and Oils
Avoid: All processed foods and industrial oils.
Examples:
- Processed Foods: Chips, crackers, candy, packaged snacks, etc.
- Oils: Vegetable oil, canola oil, soybean oil, margarine, etc.
Reason: Processed foods often contain hidden sugars, additives, and unhealthy fats that can disrupt digestion and overall health.
6. Beverages (Non-Animal)
Avoid: All beverages that aren’t derived from animal products.
Examples:
- Coffee, tea, fruit juices, soda, alcohol, energy drinks, etc.
Reason: Caffeine, sugar, and alcohol can all interfere with the diet’s goals and may lead to digestive issues or sugar cravings.
Conclusion
The carnivore diet requires strict adherence to animal products only, which means avoiding all plant-based foods, sugars, processed items, and non-animal beverages. While this might seem challenging initially, many people find it simplifies their eating habits and improves their health.
Tips for Staying on Track
- Meal Planning: Plan meals ahead to avoid temptations.
- Read Labels: Check for hidden sugars and additives in foods.
- Stay Hydrated: Drink plenty of water and bone broth to maintain hydration.
