Is An Animal-Based Diet Healthy?

Animal-based diets have become very popular in recent times. Animal food enthusiasts are quick to point out how this diet has helped them lose weight, alleviate allergy symptoms, and boost their energy levels. 

But is an animal-based diet healthy? What about in the long term? We get to the bottom of this issue by looking at what this diet includes and excludes, its benefits, and potential risks.

​What Is An Animal-Based Diet?

An animal-based diet is a diet that focuses on eating animal-based foods, while severely limiting or totally excluding plant-based foods. Examples include the ketogenic (keto), lion, paleolithic (paleo), and carnivore diets. 

Although they differ slightly, they are all centered on animal-based foods, and are thus all considered animal-based diets. Another common theme in these diets is that they avoid processed foods. Therefore, they are healthier than the typical Western diet, which includes many plant-based and processed foods.

​Foods You Can Eat 

So, what exactly can you eat on an animal-based diet? This is where the differences between the above-mentioned diets are most apparent. 

The keto diet allows non-starchy vegetables as long as they are low in carbohydrates. The paleo diet also allows leafy vegetables but includes fresh fruit, too. The carnivore and lion diets do not include any of these.

But they all include the following:

• Red meat

• Pork

• Poultry

• Venison

• Organ meats

• Fish and seafood

• Eggs
  

• Animal fats

​Foods You Can't Eat 

Once again, this is where the differences between the animal-based diets are easily seen. The restricted or forbidden foods differ from one animal-based diet to the next.

The paleo diet does not include dairy products, while keto allows dairy products that are low in carbs. The lion and carnivore diets don’t include much dairy, but they do allow certain raw dairy and full-fat dairy products like butter and cream, in moderation.

But they all exclude the following:

• Fast foods — the ‘take-out’ meals which are mostly carb-laden and fried foods

• Convenience meals — the “heat-and-eat” style meals you get at the supermarket 

• Sugar and sugary foods, snacks (candy bars), and beverages

• Processed foods — many deli meats and canned foods fall into this category 

And, although the keto diet may allow a small portion of grain or cereal as long as it is low in carbs, all other animal-based diets exclude cereals and grains.

​Nutritional Benefits Of An Animal-Based Diet

Here are four of the best nutritional benefits of following an animal-based diet:

​1. Animal Foods Provide High-Quality Protein

Protein is vital to the growth, maintenance, and health of the human body. Animal-based foods provide high-quality protein and they are complete protein sources. That means they contain all the essential amino acids our bodies need. Most plant-based foods don’t offer this. ​

​2. Essential Vitamins And Minerals

From a balanced diet, you can get all the vitamins and minerals your body needs. But what if you eat mostly or only animal foods? The good news is that if you eat a varied selection of animal foods, you’ll get all the micronutrients, including essential vitamins and minerals, you need. ​

3. ​Omega-3 Fatty Acids

Omega-3 fatty acids are important for maintaining healthy blood pressure and cholesterol levels, as well as heart and brain functioning. Many foods are high in omega-3 fatty acids, especially nuts and seeds. But you can get them from animal foods too, like fatty fish and fish oils. ​

4. ​Bioavailability Of Nutrients

Animal foods are not only nutrient-dense foods, they are also foods that offer high bioavailability of nutrients. What this means is they offer nutrients in a way that is readily absorbed by the body. Plant-based foods often take longer to digest and release their nutrients than animal foods.

​Potential Health Risks Of Animal-Based Diets

Despite the many benefits animal-based diets offer, there are still some potential risks.

1. ​High Saturated Fat And Cholesterol

Animal-based diets can be high in saturated fat and cholesterol. Because they cut out plant foods, you need to get your energy from fats. And the fear is that fatty cuts of meat will raise cholesterol. 

In fact, proponents of ancestral diets say this fear comes from a myth perpetuated by Ancel Keys to blame fat for heart disease and promote the sugar industry by excluding statistics that didn't fit his viewpoints.

The relationship between dietary cholesterol and blood cholesterol is a complex one. Many people follow the carnivore diet with no rise in cholesterol levels. However, you can always choose leaner cuts of meat and reduce your saturated fat consumption if your health requires it.

2. ​Digestive Issues

Some people are more at risk for digestive disorders when eating a diet high in animal protein. However, one of the surprising benefits of an all-meat diet is improved digestion! One study even suggests that an all meat diet, low in fiber reduced digestive symptoms compared to medium and high fiber diets.

 
People on the carnivore diet often report this benefit, because animal foods can be easier to digest than many plant-based foods. It may, however, take a while for you to see the improvement. Your body may need to adjust to a new way of eating, after years of unhealthy foods.

​Best Practices For Staying Healthy On An Animal-Based Diet

If you eat a wide variety of animal foods, you’ll get all the protein and essential nutrients you need, including healthy fats and all-important omega-3s. An animal-based diet can be healthier than a plant-based diet.

But for long-term health and best results, follow these tips.

1. ​Get Expert Advice

Just because animal-based diets are typically healthy, that does not mean that every animal-food diet will be right for you. If you have nutrient deficiencies or a chronic illness, consult a carnivore doctor about the healthiest animal-based diet for you. 

The truth is that any diet can pose health risks in the long term if not handled responsibly. Particularly if you have chronic health conditions like high cholesterol, heart disease, or digestive disorders. Always consult your primary healthcare practitioner before embarking on a restrictive diet.

2. ​Monitor Your Progress

It’s crucial to monitor your progress. Many animal-based diets, for example, the carnivore diet, are restrictive diets because they are meant to be temporary. The strict carnivore diet, which consists of only meat, water, and salt, is a good example of this. 

It is designed to address health issues, allergies, or autoimmune reactions you might have had on a plant-based diet. Once your health has been restored, you can transition to a more varied form of the diet or another animal-based diet.

3. ​Choose Lean Cuts And Quality Sources

Choose leaner cuts of meat to avoid eating too much fat. Stick to free-range, grass-fed animal foods, to reduce the consumption of harmful elements included in many livestock feed products. The same goes for eggs and dairy products. Choose grass-fed butter and organic eggs. 

Regardless of which animal-based diet you follow, your focus should always be on the healthiest sources of those foods. That will ensure that you get more nutrients, and fewer potentially harmful additives, in your meals.

​Final Thoughts

Is an animal-based diet healthy? The short answer is yes. Animal-based eating can be very healthy when approached sensibly. 

It offers complete protein, essential micronutrients, and healthy fats for optimal health. And it eliminates the unhealthy ultra-processed, high-carb, sugary foods that are linked to chronic diseases and make it so difficult to maintain a healthy weight.

But is an animal-based diet healthy for you? That depends on more personal factors. The important thing to remember is that we all have different dietary needs, based on our unique health profiles. Keep this in mind when choosing an animal-based diet, and you’ll find the healthiest option for your body.