This column is intended for general knowledge only and should not be considered professional medical advice. Always consult with a licensed care provider before making decisions related to your health.
You may have come across TikToks of someone claiming they eat steak with a side of butter for dinner every night and suggesting you do the same. If you haven’t seen these videos, I’m jealous.
What they’re promoting is called the “carnivore diet,” an eating pattern of solely animal products that eliminates carbohydrates completely. No fruits, vegetables, whole grains, legumes or nuts allowed. This ultra-restrictive fad diet falls under a broader family of ketogenic, or “keto,” diets.
Ketogenic diets drastically restrict carbohydrate intake and increase fat consumption. The goal is to activate ketogenesis, a metabolic process that breaks down fatty acids to make ketone bodies, an alternate energy source for the body. This process is switched on when carbohydrate intake is low, because your body normally relies primarily on carbohydrates for energy.
The carnivore diet is an extreme example that cuts out carbs entirely, but the standard ketogenic diet consists of about 70 to 80% fat, 10 to 20% protein and 5 to 10% carbohydrates. If you eat 2,000 calories per day, your daily carbohydrate allowance would be about 20 to 50 grams, which is equivalent to half a hamburger bun or a single cup of grapes.
The reasoning behind these no-carb and low-carb diets is high carbohydrate intake has been linked to obesity, diabetes and other chronic diseases. But that doesn’t mean cutting out carbs altogether is the answer.
In a study published in the prestigious medical journal The Lancet, researchers evaluated the association between all-cause mortality and low-carb, moderate-carb and high-carb diets. Following more than 15,000 adults for an average of 25 years, they found participants following low-carb and high-carb diets had a significantly shorter lifespan than those following a moderate-carb diet.
The group with the lowest lifespan? The low-carb group.
Risks of ketogenic and other low-carb diets are well documented, and include kidney stones, constipation, nutrient deficiencies and an increased risk of heart disease. These possible negative health effects are exacerbated in no-carb diets like the carnivore diet, which have also been linked to increased risks of kidney disease and certain cancers. People trying to adhere to restrictive diets like these may also suffer from social isolation and disordered eating.
There is evidence to support the use of ketogenic diets for treatment of obesity and management of Type 2 diabetes under medical surveillance. But, there are far less restrictive ways to achieve those same goals.
One of the best examples is the Mediterranean diet, which emphasizes plant-based foods and healthy fats. Someone following this diet eats lots of vegetables, fruits, lentils, nuts, whole grains, cheese, yogurt, fish, poultry and extra virgin olive oil. This diet limits red meat, sweets, sugary drinks and butter.
A study out of Stanford University found no significant difference in weight loss or blood sugar levels between Type 2 diabetics following the keto diet and those following the Mediterranean diet. However, the Mediterranean diet provided more fiber, thiamin, phosphorus and vitamins B6, C, D and E.
In multiple long-term randomized controlled clinical trials, the gold standard of research, individuals assigned to the Mediterranean diet experienced equal or greater weight loss on average than those assigned to low-fat or low-carb diets. Research has also consistently shown the Mediterranean diet’s significant protective effects against cardiovascular disease, Type 2 diabetes, several types of cancer, dementia and overall mortality.
Of course, no diet is perfect. The Mediterranean diet may increase the risk of deficiencies in iron and calcium due to its limits on red meat and some dairy products. This eating pattern also allows for one to two glasses of wine per day, but some research suggests that there is “no safe level of alcohol consumption.”
I’m not trying to convince you that low-carb diets are evil or that one perfect diet exists for everyone. The bottom line is, you don’t need an ultra-restrictive diet to maintain a healthy body weight, prevent chronic disease and promote longevity. And you definitely don’t need to eat a stick of butter.
Always talk to a registered dietician or your primary care provider before following any new diet.
Lara Caglayan is a 21-year-old UF nutritional sciences senior.
