Carnivore Diet vs GAPS Diet
When it comes to dietary choices, the options are seemingly endless. Two popular diets that have gained traction in recent times are the Carnivore Diet and the GAPS Diet. In this article, we will explore the similarities and differences between these two diets, their potential health benefits, nutrient profile, risks, and who might consider trying them. We will also take a closer look at expert opinions, meal planning, and share some delicious recipes that align with these diets.
What is the Carnivore Diet?
The Carnivore Diet, also known as the Zero Carb Diet, is a diet that encourages the consumption of only animal-based foods, such as meat, fish, and eggs. The diet specifically excludes fruits, vegetables, grains, and other plant-based foods. The idea behind the Carnivore Diet is that humans evolved eating a diet that was primarily based on animal foods, and that by avoiding plant-based foods, we can reduce inflammation, improve gut health, and experience numerous other health benefits.
Proponents of the Carnivore Diet argue that plant-based foods contain anti-nutrients, such as lectins and phytates, which can interfere with the absorption of important nutrients. By eliminating these foods, they believe that the body can better absorb the nutrients from animal-based foods, leading to improved overall health.
However, critics of the Carnivore Diet argue that it is an extreme and potentially dangerous way of eating, as it eliminates entire food groups and can lead to nutrient deficiencies. They also point out that there is limited scientific research on the long-term effects of the diet, and that more research is needed before it can be recommended as a healthy way of eating.
What is the GAPS Diet?
The GAPS Diet, or the Gut and Psychology Syndrome Diet, focuses on healing the gut by removing problematic foods and introducing nutrient-dense foods. Developed by Dr. Natasha Campbell-McBride, the GAPS diet targets those with digestive and neurological issues. The diet primarily includes bone broth, fermented foods, healthy fats, and vegetables. The objective of the GAPS Diet is to restore gut and digestive health, improve immune system function, and relieve symptoms related to mental health like anxiety and depression.
One of the key principles of the GAPS Diet is to eliminate processed foods, sugar, and grains, which can cause inflammation and damage to the gut lining. Instead, the diet emphasizes whole, natural foods that are easy to digest and provide essential nutrients for the body.
While the GAPS Diet is primarily used to address digestive and neurological issues, it has also been shown to have benefits for those with autoimmune conditions, skin problems, and allergies. By improving gut health and reducing inflammation, the GAPS Diet can help to alleviate a wide range of health issues and improve overall well-being.
Differences between Carnivore and GAPS Diets
The most significant difference between the Carnivore and GAPS Diets is that the Carnivore Diet completely restricts plant-based foods, whereas the GAPS Diet prioritizes the consumption of nutrient-dense whole foods, including vegetables. The GAPS Diet is also slightly more flexible and allows for low-sugar fruits and certain grains in some individuals.
Another difference between the two diets is their approach to protein intake. The Carnivore Diet emphasizes high amounts of animal protein, while the GAPS Diet focuses on a balance of protein from both animal and plant sources. Additionally, the GAPS Diet places a strong emphasis on gut health and healing, with a focus on consuming bone broth and fermented foods.
It's important to note that both diets have their own unique benefits and potential drawbacks, and what works for one person may not work for another. It's always recommended to consult with a healthcare professional before making any significant changes to your diet.
Similarities between Carnivore and GAPS Diets
The Carnivore and GAPS Diets have some similarities: both eliminate processed foods, additives, preservatives, and artificial sugars. Both diets are also used for gut health purposes, including digestive issues and symptoms related to mental health.
Another similarity between the Carnivore and GAPS Diets is that they both emphasize the consumption of nutrient-dense foods. The Carnivore Diet focuses on animal-based foods, such as meat, fish, and eggs, which are rich in protein, healthy fats, and essential vitamins and minerals. Similarly, the GAPS Diet emphasizes the consumption of bone broth, fermented foods, and organ meats, which are also nutrient-dense and beneficial for gut health.
Additionally, both diets have been associated with weight loss and improved metabolic health. The high protein and low carbohydrate nature of the Carnivore Diet has been shown to promote weight loss and improve insulin sensitivity, while the GAPS Diet's emphasis on whole, unprocessed foods can also lead to weight loss and improved blood sugar control.
Health Benefits of the Carnivore Diet
The main benefit of the Carnivore Diet is the elimination of problematic foods like grains, which may be pro-inflammatory and trigger digestive and autoimmune issues in some individuals. Many people also report improved energy levels, weight loss, better mental clarity, and better digestion.
Another benefit of the Carnivore Diet is that it can help regulate blood sugar levels. Since the diet is low in carbohydrates, it can prevent spikes in blood sugar levels that can lead to insulin resistance and type 2 diabetes. Additionally, the high protein content of the diet can help build and maintain muscle mass, which is important for overall health and fitness.
It is important to note, however, that the Carnivore Diet may not be suitable for everyone. It is a highly restrictive diet that eliminates many important nutrients found in plant-based foods. It is also important to ensure that the meat consumed is of high quality and sourced from ethical and sustainable sources. Consulting with a healthcare professional or registered dietitian is recommended before starting any new diet.
Health Benefits of the GAPS Diet
The GAPS Diet focuses on repairing the gut and restoring the digestive process. A healthy gut has been linked to improved mental health and mood regulation, and the GAPS Diet is renowned for its beneficial effects on mental health symptoms, like anxiety, depression, and ADHD. Additional benefits include improved energy levels, better digestion, and clearer skin.
Furthermore, the GAPS Diet has been shown to be effective in reducing inflammation in the body. Chronic inflammation has been linked to a variety of health issues, including heart disease, diabetes, and cancer. By reducing inflammation, the GAPS Diet may help to prevent these diseases and improve overall health.
In addition, the GAPS Diet emphasizes the consumption of nutrient-dense foods, such as bone broth, fermented vegetables, and organ meats. These foods are rich in vitamins, minerals, and other essential nutrients that are important for overall health and wellbeing. By following the GAPS Diet, individuals can ensure that they are getting the nutrients they need to support their body's natural healing processes.
Nutrient profile of Carnivore vs GAPS Diets
The Carnivore Diet is naturally high in protein, creatine, carnitine, B vitamins, and minerals like iron and zinc. However, as there are no plant-based foods included in the Carnivore Diet, it can be deficient in fiber, vitamin C, and certain phytonutrients. On the other hand, the GAPS Diet is rich in nutrients like vitamin K2, choline, omega-3 fatty acids, and beneficial bacteria found in fermented foods, all of which are essential for gut and brain health.
Risks and Drawbacks of the Carnivore Diet
As the Carnivore Diet eliminates entire food groups, it can be challenging to ensure appropriate nutrient intake. Also, the high intake of animal-based foods can increase cholesterol levels, promote kidney stones, and increase the risk of certain types of cancer. Additionally, the lack of vegetables and fiber can lead to constipation and other digestive issues.
Risks and Drawbacks of the GAPS Diet
While the GAPS Diet is generally considered safe, some people may experience symptoms like headaches, fatigue, and digestive distress during the initial phases. It can also be challenging to follow the diet and maintain an appropriate nutrient balance without the help of a healthcare professional. It's important to note that the GAPS Diet is not a long-term approach and should be considered a lifestyle change in the long run.
Who Should Try the Carnivore Diet?
The Carnivore Diet is best suited for individuals who have experimented with other diets and still have persistent digestive issues or autoimmune conditions. It's recommended to start the diet under the guidance of a healthcare professional as it's very restrictive.
Who Should Try the GAPS Diet?
The GAPS Diet is best suited for individuals with symptoms related to the gut, such as bloating, gas, constipation, and diarrhea. It is also an excellent option for those with mental health conditions, such as anxiety or depression.
Success Stories and Testimonials from Followers of Each Diet
Many individuals have reported success with both the Carnivore and GAPS Diets. On the Carnivore Diet, people report improved digestion, better mental clarity, and increased energy levels. For the GAPS Diet, individuals report a vast improvement in gut health and digestion, as well as a significant reduction in anxiety and depression symptoms.
Expert Opinions on Carnivore vs GAPS Diets
Experts are divided on the Carnivore and GAPS Diets. Some experts believe that the Carnivore Diet is unsafe due to its lack of nutrients, while others recommend it for specific health conditions like autoimmune disease. Similarly, some experts suggest the GAPS Diet is an excellent approach to address gut health issues and brain health concerns, while others believe the lack of whole grains and fiber could be problematic in the long run.
How to Get Started on Either Diet
It's recommended that individuals new to the Carnivore and GAPS Diets start under the guidance of a healthcare professional or dietician with experience in these dietary approaches. These professionals can help individuals make appropriate dietary choices and monitor nutrient levels to avoid potential side effects. It's also important to have realistic expectations and be prepared for some initial adjustment periods, especially when starting a new diet.
Meal Planning for Carnivore vs GAPS Diets
Planning meals for the Carnivore and GAPS Diets can be challenging, but it's vital to ensure adequate nutrient intake. For the Carnivore Diet, meal plans should focus on a wide range of meats and seafood, including organ meats, while GAPS Diets should include bone broth, grass-fed butter, and fermented foods like sauerkraut and kombucha.
Recipes for Both Diets
For those following the Carnivore Diet, recipes can include grilled steak, roasted lamb, turkey meatballs, or bacon-wrapped chicken. The GAPS Diet can incorporate dishes like beef bone broth, coconut flour muffins, cauliflower fried rice, and fermented vegetables.
Frequently Asked Questions about Carnivore vs GAPS Diets
Some of the most frequently asked questions for the Carnivore and GAPS Diets include how long to follow these diets, how to ensure appropriate nutrient intake, and if these diets are sustainable in the long run. It's important to note that there isn't enough research done on these diets for long-term effects, and consulting with a healthcare professional is crucial.
Conclusion: Which Diet is Right for You?
Ultimately, each individual's dietary requirements and preferences determine which diet is most suitable. The Carnivore Diet and GAPS Diet have their benefits and drawbacks, and it's essential to consider these when making a decision. Consulting with a healthcare professional is recommended before starting either diet, and taking a customized approach for these restrictive diets is preferred for ensuring optimal health benefits.
