Why Women Should Avoid The Carnivore Diet
The carnivore diet has gained popularity in recent years as a radical approach to nutrition that eliminates all plant foods in favor of animal products. Proponents claim benefits ranging from weight loss to improved skin and reduced inflammation. However, this extreme dietary approach poses significant health risks, particularly for women. While the diet may offer short-term benefits for some individuals, the long-term consequences and gender-specific risks make it a concerning choice for women’s health. This article examines the scientific evidence and expert opinions on why women should approach the carnivore diet with caution or avoid it altogether.
Nutritional Deficiencies and Women’s Health
The carnivore diet’s extreme restriction of food groups creates significant nutritional gaps that are particularly problematic for women. According to Lisa Marsh, MS, RD, LD, a registered dietitian at Baylor Scott & White Signature Medicine, “The carnivore diet is not a healthy diet due to the exclusion of many health-promoting foods, primarily plant-based.”
Women require specific micronutrients in adequate amounts throughout different life stages. The absence of fruits, vegetables, grains, and legumes in the carnivore diet leads to deficiencies in essential vitamins and minerals that are crucial for women’s health:
•Folate: Critical for women of childbearing age to prevent birth defects, folate is primarily found in leafy greens, legumes, and fortified grains—all excluded on the carnivore diet.
•Calcium and Vitamin D: Women are at higher risk for osteoporosis, especially post-menopause. Harvard Health notes that the carnivore diet increases the risk of osteoporosis, exacerbating this concern.
•Fiber: The recommended daily intake of fiber is at least 25 grams for women, which is virtually impossible to achieve on a carnivore diet. Fiber is essential for digestive health, cholesterol management, and reducing the risk of colon cancer.
Without these plant-derived nutrients, women on the carnivore diet face increased risks of deficiencies that can impact long-term health outcomes.
Hormonal Disruptions and Reproductive Health
Women’s hormonal systems are complex and sensitive to dietary changes. The carnivore diet can significantly impact hormonal balance, affecting everything from menstrual cycles to fertility and menopause symptoms.
According to research reviewed by registered dietitian SaVanna Shoemaker, “Any drastic change to your diet or activity levels may affect the timing of your period. It could arrive early or late.” More concerning is that some women experience very long periods when transitioning to a carnivore diet, while others may lose their periods entirely if caloric intake is insufficient.
For women with polycystic ovarian syndrome (PCOS), the high saturated fat content of the carnivore diet may exacerbate symptoms, despite claims that it helps with insulin resistance. The lack of plant compounds that naturally help regulate hormones further complicates hormonal health for women on this diet.
Pregnancy and breastfeeding present additional concerns. Meat aversion is common in early pregnancy, making adherence to the carnivore diet difficult. For nursing mothers, there’s a serious risk of lactation ketoacidosis—a dangerous condition characterized by nausea, vomiting, trouble breathing, abdominal pain, and headaches.
Cardiovascular Risks for Women
The carnivore diet is high in saturated fats from animal products, which raises levels of LDL (bad) cholesterol. Dr. Howard E. LeWine, Chief Medical Editor at Harvard Health Publishing, states, “The disadvantage of all keto diets is they tend to raise LDL cholesterol levels in both the short and long term.”
This cardiovascular risk is particularly concerning for women, as heart disease remains the leading cause of death for women in many countries. Women’s heart disease symptoms often differ from men’s and can be overlooked, making prevention through diet even more critical.
Post-menopausal women lose the protective effects of estrogen against heart disease, making them more vulnerable to the cardiovascular risks associated with high saturated fat intake. The carnivore diet’s emphasis on red meat and animal fat directly contradicts heart-healthy dietary recommendations for women in this life stage.
Digestive Health and Organ Stress
The absence of dietary fiber in the carnivore diet leads to significant digestive health concerns. While proponents claim reduced bloating initially, the long-term effects include chronic constipation and increased risk of colon cancer—a risk that proper fiber intake helps mitigate.
The extremely high protein intake of the carnivore diet places substantial stress on the kidneys. Harvard Health notes that “the very high protein intake associated with the carnivore diet can lead to impaired kidney function.” Women, who are more prone to urinary tract infections that can affect kidney health, face additional risks.
Furthermore, the diet increases the risk of kidney stones and gout, as noted by multiple medical sources. These conditions can be particularly painful and debilitating, affecting quality of life and long-term health outcomes.
Long-term Health Concerns
Perhaps most concerning is the lack of long-term studies on the carnivore diet’s effects. As Lisa Marsh points out, “Unfortunately, there are no controlled studies to confirm the safety of the diet. The diet has been highly criticized due to a lack of randomized controlled trials to back up the health claims.”
The exclusion of plant foods eliminates thousands of beneficial phytonutrients and antioxidants that have been linked to reduced risk of chronic diseases, including certain cancers, Alzheimer’s, and Type 2 diabetes. For women, who generally have longer life expectancies than men, these long-term protective effects are particularly valuable.
Additionally, the sustainability of such a restrictive diet poses challenges. As Marsh notes, “The best diet is the one you can sustain the longest.” The extreme limitation of food choices makes the carnivore diet difficult to maintain over time, potentially leading to cycles of restriction and relapse that can harm metabolic health.
Conclusion
While the carnivore diet may offer short-term benefits for some individuals with specific health conditions, the overwhelming evidence suggests that it poses significant risks for women’s health. From nutritional deficiencies and hormonal disruptions to cardiovascular concerns and long-term health risks, the potential dangers outweigh the purported benefits.
Women’s unique nutritional needs, hormonal fluctuations, and health risks throughout different life stages make them particularly vulnerable to the negative effects of this extremely restrictive diet. Instead, health experts recommend balanced approaches to nutrition that include a variety of foods, with emphasis on plant-based nutrients alongside moderate amounts of quality animal products if desired.
Before considering any restrictive diet, women should consult with healthcare providers who understand their individual health needs and can provide evidence-based guidance for sustainable, health-promoting nutritional choices.
