Vegan vs. Carnivore Diet

The diversity in dietary choices amongst individuals is a significant aspect of nutrition. Though two of these- the vegan and carnivorous diet are place at different ends of the scale, they each bear their own benefits, downsides, nutritional gain etc. Many debates rise over which is healthier and perhaps more ethical, but what is the stand of science on this?

(Ira, 2024)

Vegan Diet- What Does it Entail?

Vegan diets are mainly plant based diets, usually focusing on whole foods though some individuals may choose to incorporate processed foods in their diets (Persyn, 2024).  The diet consists mainly of foods such as fruits, grains, legumes, vegetables, nuts and seeds. However, a main priority of the vegan diet is that certain foods including meat, dairy, eggs and any other animal products are excluded see here for detailed list. This dietary choice is popular amongst individuals who value animal welfare and environmental enhancement, intersecting with both religious and philosophical practices. Health benefits are another factor influencing this choice in diet due its proven nature in preventing chronic illnesses such as obesity, gut diseases, diabetes etc (Persyn, 2024).

Carnivore Diet- What it Means

Opposite to the vegan diet, the carnivorous diet consists of consuming animal-based products with high amounts of fatty red meats (Persyn, 2024). Foods eaten in this diet include meat, dairy, organs, milk etc. Plant-based foods are partially or completely excluded depending on the rigidity of the individual’s diet however, herbs though technically plant based are still allowed (Ira, 2024). Notably, this diet cuts out the intake of carbohydrates, raising concerns for nutrient deficiencies (nbryan, 2024). Popular reasons for committing to this diet include weight loss, increased metabolic health, the conception that plant toxins used in food productions harms the human body etc (Hall, 2024).

Pros and Cons of the Vegan and Carnivorous Diet - What science tells us

The vegan diet is praised for its health benefits. One of these benefits is due to the diet being packed with fiber, vitamins C and E, folate, magnesium and phytochemicals, that may be lacking in standard diets. It involves foods with low levels of saturated fats  that promote long term heart health. Hence, the diet’s benefits lie in its offer of preventing chronic illnesses like heart failure, obesity and diabetes. Vegan diets also involve low calorie foods that are advantageous to individuals with weight loss goals (Lehman, 2016).

However, the diet still has downsides which include the risk of nutrition deficiencies especially in individuals with medical conditions or specific nutritional needs (Ira, 2024). The foods are also low in vitamin B12, D, calcium, Iron and omega 3 fatty acids as majority are sourced from animal based products. Also, a major limitation of this diet is the lack of protein. Though protein can be sourced from plant based foods like chickpeas and lentils, compared to animal based diets, the protein intake is lowered (Ira, 2024).

The carnivorous diet, as mentioned, is high in protein and amino acids essential to metabolic activities in the body. Fat soluble vitamins including vitamin A, D, and K2 are abundant in animal fats and organs (Ira, 2024).

Red meat also consists of micronutrients such as zinc, iron and magnesium which perform crucial roles in the human body from balancing immune and cognitive health to energy production (Craft, 2024).

Disadvantages of this diet are its associated deficiencies in the nutrients found more in plant based foods including phytochemicals, fiber, folate etc. There is also a big risk of heart disease with increased consumption of high saturated fats (Ira, 2024).

Evaluating the Diets- Sustainability and ethics

Beyond nutrition, the two diets can be evaluated in terms of sustainability and ethics. The vegan diet has more environmental benefits as fewer resources are needed in plant based food production. Additionally, less greenhouse gases are emitted, making for a more sustainable practice. It is also observed as a more ethical dietary choice as no animals are harmed in the process of food production and consumption (Ira, 2024).

It is noted that proper planning needs to be put into place due to the issues concerning lower protein intake as well as to prevent nutritional deficiencies. 

Moreover, carnivorous diets are useful in alleviating digestive issues and inflammatory ailments. They are also advantageous for individuals transitioning into other diet forms such as paleo or keto (Ira, 2024). A big pro of the diet is the cost efficiency and simplicity for a lot of individuals. Due to the limited food options, meal planning is straightforward and saves money though the lack of variety may not be appealing. Its lack of plant toxins and proof of boosting metabolic health make it an attractive choice to some individuals (Le and PhD, 2021).

However, some disadvantages of the diet lie in risk of malnutrition if not executed properly, lack of sustainability due to being very restrictive in food choices and its high contribution to greenhouse gas emissions that contribute to climate change (Kubala, 2024). 

Conclusion

Both diets have their advantages and disadvantages, and due to the risk of nutrition deficiencies, a balanced diet with both food sources is encouraged. However, due to specific needs and objectives, different individuals are better suited for one of the two. Individuals who focus more on long term health and ethical food production may find the vegan diet more appropriate, while individuals aiming for weight loss and preventing metabolic/ digestive issues may prefer a carnivore diet (Ira, 2024.)

Reference list

Bryan, N. (2024). CARNIVORE VS VEGAN DIET: WHICH IS BEST? - Dr. Nathan Bryan - Molecular medicine and nitric oxide biochemistry. [online] Dr. Nathan Bryan. Available at: https://drnathansbryan.com/carnivore-vs-vegan-diet-which-is-best/ [Accessed 2 Mar. 2025].

Craft, C. (2024). What is Micronutrients: Definition, importance, and food sources. [online] Health Benefits | Health Benefits of foods and drinks. Available at: https://www.healthbenefitstimes.com/health-wiki/micronutrients/.

Hall, W. (2024). The carnivore diet: What eating only meat does to your health, a nutritionist explains. [online] Sciencefocus.com. Available at: https://www.sciencefocus.com/the-human-body/carnivore-diet-health-impact.

Ira (2024). Carnivore vs Vegan Diet: An In-Depth Comparison - myDietvisor. [online] myDietvisor. Available at: https://mydietvisor.com/carnivore-vs-vegan-diet-an-in-depth-comparison/.

Kubala, J. (2024). Carnivore Diet: Benefits and Risks. [online] Health. Available at: https://www.health.com/carnivore-diet-7486099.

Le, S. PhD. (2021). What Are the Pros and Cons of the Carnivore Diet? [online] www.allthingscarnivore.com. Available at: https://www.allthingscarnivore.com/what-are-the-pros-and-cons-of-the-carnivore-diet/.

Lehman, S. (2016). Health Benefits and Risks of Eating a Vegan Diet. [online] Verywell Fit. Available at: https://www.verywellfit.com/health-benefits-and-risks-of-eating-vegan-4104567.

Persyn, B. (2024). Vegan vs Carnivore: What Does The Science Actually Say? [online] Bites With Blair. Available at: https://biteswithblair.com/vegan-vs-carnivore/.