Introduction:

Nutrient density:

Everyday you hear about all the chatter of what is nutritious and what is not. Which is why it is very important to find a meal that can give you the most bang for the buck. What are we talking about? Nutrient dense foods. This has been a debate for quite some time. Some say vegetables are where you get all your nutrients and vitamins, but if you read my previous post “How the Carnivore Diet Can Transform Your Perspective on Nutrition,” I talk about all of the negatives with consuming vegetables. When I speak about nutrient density, I’m talking about the amount of essential nutrients a type of food provides in relation to its caloric substance. For example, eating 1 pound of beef compared to eating 1 pound of kale. Let’s be real, who wants to eat 1 pound of kale? Meat is not just abundant in nutrients, but has the protein your body needs for muscle growth. Having the nutrients is very important for many functions of the body, like muscle growth and repair, immune system support, and helps with healthy skin, hair and nails. 

Meat’s role:

Meats play a large role in providing the essential vitamins that your body needs. Even the folks who are making fake meat are incorporating elements of real meat into their process. Would you rather have something put together in a lab, or from something natural? Meat is the cornerstone of these essential nutrients that puts it on a level that vegetables can’t touch. 

Here is a great example of all the junk non-meat “meat” contains:

Complete Proteins:

As you know, different types of meat give you different nutritional values. Below we take a glimpse of a few types of meat:

1. Beef: Most likely the most popular protein-rich meat that is packed with essential amino acids. Beef is also a good source of iron, vitamin B12, and other complex B vitamins.
   
2. Pork: Is also a good source of complete protein, with all the essential amino acids your body needs. It is also a good source of thiamine, which is a B-vitamin that gives your body energy metabolism and keeping a healthy nervous system.
   
3. Chicken: Is lean protein that provides all the essential amino acids, but low in fats. Chicken is also high in nutrients like niacin, which is important in converting food into energy.
   
4. Turkey: Similar to chicken, but also a good source of iron and vitamin B12.
   
5. Fish: An excellent source of protein that is also rich in omega-3 fatty acids, which is good for heart health.
   
6. Lamb: This is a very popular meat in many cultures and can be prepared in many ways. Lamb is a rich source of complete protein and is high in iron, zinc, and vitamin B12.

Vitamins and minerals: 

If you ignore that meat is a rich source of bioavailable vitamins and minerals, then you’re missing out on a healthy lifestyle. What do I mean when I say bioavailable? Simply that your body can easily absorb the nutrients provided by meats. Vegetables are another story. Vegetables are very harsh for human digestion. So why not have other animals digest it, then you eat the animal meat for all the nutrients. Simple! For a more in depth look of the vitamins provided by eating meat, here you go:

1. Vitamin B12 – Found especially in beef, pork and lamb, it helps with the formation of red blood cells, proper brain function, and DNA synthesis.
   
2. Iron – Is easily absorbed by the body and plays a large role in formation of red blood cells and transportation of oxygen throughout the body.
   
3. Zinc – Great for a healthy immune system, protein synthesis, and cell division. Is generally found in beef, pork and lamb.
   
4. Vitamin B6 – Helps produce neurotransmitters and red blood cells, and helps metabolize proteins and carbohydrates.
   
5. Niacin – Important for producing energy, DNA repair, and maintaining healthy skin and nerve cells.
   
6. Thiamine – Important for the metabolizing carbohydrates and the proper function of the nervous system.
   
7. Riboflavin – Helps with energy production, metabolizing fats, and maintaining healthy skin and eyes.
   
8. Phosphorus – Important for formation of bones and teeth, and proper function of cells and energy production.
   
9. Selenium – A trace mineral that helps with antioxidant activity, thyroid function, and immune system support.
   
10.  Potassium – Helps with keeping proper fluid balance, nerve function, and muscle contraction.
    

As you can see, there are a lot of nutrients in meats that people might not be aware of. Most people believe that the nutrients that they need mostly come from vegetables, but that is not correct. See diagram below provided from Dr. Kiltz, which comes from his article “Is Ribeye Healthy? Nutrition, Benefits and More.”

Common concerns:

Saturated Fats:

Every time I tell someone that I am on the Carnivore Diet, one of the first concerns is about saturated fats. Here are a few of the myths when it comes to saturated fats:

MYTH 1: Saturated fats increase the risk of heart disease

FACT: There is actually very little evidence to back this up, however there are studies that show that when you replace saturated fats with refined carbohydrates, it may increase the risk of heart disease. Dr. Kiltz goes more into this in his article, 7 Carnivore Diet Myths: Debunked. 

MYTH 2: Saturated fats cause high cholesterol and clogged arteries

FACT: Over time, cholesterol has been given a bad rap. In actuality, cholesterol has a number of functions, including hormone production, vitamin D synthesis, bile production, cell membrane structure, brain function, and antioxidant properties. 

MYTH 3: Saturated fats are the primary cause of obesity and weight gain

FACT: It’s true that a high-fat diet can contribute to weight gain, but it really comes down to your caloric intake. If you eat till you’re satisfied and not to the point where you’re stuffed/full, obesity should not be a problem. If you’re cheating and still eating carbohydrates and sugars this can lead to excessive weight gain.  

Pretty much, the myths around saturated fats and their effects on health are not supported by the latest research. 

CONCLUSION:

Every person has a unique body type that may respond differently than what you have heard. One way of approaching the carnivore diet is the elimination diet method that Judy Cho writes about in her book “Carnivore Cure.” Her approach is to eliminate everything except red meat, then slowly reintroducing foods back into your diet. If your body has a reaction to something, it’s best to leave it off. 

As a thank you for reading, here is one of my favorite recipes that I make often:

Click the link to see the video.

Click the link to see the video.

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