Do a Keto Diet with plants and a Carnivore Diet without plants have the same long-term effects?
This is the second part of what turned out to be a very long article. If you haven’t read Part 1: Carnivore Diet Myths, you can click here to read it.
When it comes to sharing science and studies in the carnivore space, the carnivore diet and the classical keto diet are often lumped together, with the benefits of a keto diet being provided as evidence that carnivore is beneficial long-term, even though they’re not the same thing. This is because there are no long-term studies on the effects of humans eating a ‘carnivore diet’, but plenty of studies on humans who have consumed a ketogenic diet (although RCTs are generally only up to 2 years in duration, as discussed in Part 1).
Obviously, a ketogenic diet includes plants. A carnivore diet, by definition, does not. But that’s not to say that those who identify as being on a carnivore diet always exclude all plants! Some do. Some don’t.
Many carnivores (that is, humans eating a carnivore diet) use some lower-carb plants here and there. I’ve seen this on my almost four-year carnivore journey, while observing the carnivore community and learning how it all works. Some eat berries, some consume fermented veggies like sauerkraut or kimchi, and many use spices and herbs.
Almost all drink coffee! And yes, coffee contains soluble fibre.
Then others tend to fall off the wagon regularly, or have cheat days here and there. Maybe they might have a special occasion, or they decide to let loose on weekends or when they go on vacation.
Then others perform ‘experiments’ now and then, to see how their bodies respond to carbs, which can range from fruits and vegetables to ultra-processed junk.
So there is some fibre and a small amount of carbs in the diets of many people who say they’re eating a carnivore diet. Maybe not every day for some, but definitely some days for many.
We’ll pop that little bit of insight on a shelf for later…
Is Every Carnivore in Ketosis?
My thoughts are that the studies being shared about the benefits of ketosis don’t automatically apply to those eating a carnivore diet because those eating a carnivore diet are not necessarily in ketosis.
A keto diet tends to be moderate in protein (15-20%), low in carbohydrates, and high in fat. Whereas many people on a carnivore diet consume higher amounts of protein (average 30% but sometimes higher), which can, and often does, lead to higher blood glucose and lower ketone levels.
This is key. Higher protein can, and often does, lead to higher blood glucose!
Higher Protein May Mean More Gluconeogenesis
Protein provides amino acids that:
- Can be converted into glucose via gluconeogenesis
- Slightly increase insulin (protein is insulinogenic)
- Can suppress ketone production
So what does that mean?
