In recent years, there has been a growing trend toward plant-based diets, as more people recognize the potential health benefits of eating more fruits, vegetables, whole grains and legumes. A plant-based diet emphasizes plant foods while minimizing or eliminating animal products. In contrast, the carnivore diet has also gained popularity, promoting the consumption of only animal products—such as meat, fish, eggs and dairy—while excluding all plant-based foods.
Both diets have strong proponents, but which one is better for your health?
Research shows that plant-based diets can significantly reduce the risk of chronic diseases such as heart disease, type 2 diabetes and certain types of cancer. A study published in the Journal of the American Heart Association found that individuals following a plant-based diet had a 32 per cent lower risk of developing heart disease compared to those consuming meat-inclusive diets. Similarly, a review of 30 studies in Nutrients linked plant-based eating to a lower risk of type 2 diabetes.
In addition, a study published in the Journal of the Academy of Nutrition and Dietetics noted that plant-based eaters had lower body mass indexes (BMI) and were less likely to be obese.
The benefits extend beyond physical health. A study in the Journal of the American Medical Association found that plant-based diets may also help improve mental health by reducing symptoms of depression and anxiety. These diets are also widely seen as more sustainable, with a lower environmental footprint.
Supporters of the carnivore diet argue that it can aid in weight loss and improve body composition. One study, published in the International Journal of Environmental Research and Public Health, observed significant reductions in weight and body fat percentage among overweight and obese adults who followed the carnivore diet for 90 days. However, the study involved only 10 participants, and further research is needed to assess long-term effects.
Critics of the carnivore diet warn about potential nutrient deficiencies. Because the diet excludes fruits, vegetables and grains, followers may lack essential vitamins, minerals and fibre. A review in the Journal of the Academy of Nutrition and Dietetics noted that a meat-only diet could lead to deficiencies in vitamin C, folate and fibre—resulting in conditions such as scurvy, anemia and constipation.
There are also concerns about the risks associated with consuming high amounts of red and processed meat. A study in Circulation linked red and processed meat consumption to an increased risk of cardiovascular disease, while another study in the International Journal of Cancer found a connection between such meats and colorectal cancer.
While the carnivore diet may offer short-term benefits such as weight loss, its long-term health consequences remain uncertain. In contrast, the plant-based diet is backed by a broad body of evidence supporting its effectiveness in reducing disease risk, improving mental well-being and promoting sustainable food choices.
Ultimately, the choice of diet should align with an individual’s health goals, preferences and lifestyle. Consulting a registered dietitian or health care provider can help determine the best approach for long-term well-being.