GAPS Diet vs Carnivore Diet
Changing your diet can be a tough decision. With so many dietary options available in the market, it can be hard to figure out which one is right for you. In this article, we will explore and compare two popular diets: The GAPS Diet and the Carnivore Diet.
What is the GAPS Diet?
The GAPS Diet (Gut and Psychology Syndrome) is a diet that is aimed at restoring the gut's integrity through nutrient-dense, whole foods. It was created by Dr. Natasha Campbell-McBride, a neurologist and nutritionist, as a way to heal her son's autism. The diet is based on the concept that many physical and mental illnesses are linked to a compromised gut microbiome.
The GAPS Diet eliminates all grains, refined sugars, processed foods, and dairy products. Instead, it emphasizes the consumption of nutrient-dense, whole foods such as meat, fish, vegetables, fruits, homemade broth, and fermented foods. The diet also allows for the consumption of healthy fats, such as coconut oil and animal fats, and uses vitamins and supplements to ensure that the body is receiving all essential nutrients.
Research has shown that the GAPS Diet can be effective in improving a variety of health conditions, including digestive disorders, autoimmune diseases, and mental health issues such as anxiety and depression. The diet works by reducing inflammation in the gut and promoting the growth of beneficial bacteria, which can have a positive impact on overall health and well-being.
What is the CarnivoreDiet?
The CarnivoreDiet, as the name suggests, is a dietary regimen that consists solely of animal products. The diet emphasizes the consumption of meat, eggs, and small amounts of dairy (if tolerated). Vegetables, fruits, and grains are not allowed on the carnivore diet.
The CarnivoreDiet is believed to provide many health benefits, including weight loss, improved digestion, increased energy, and mental clarity. It also advocates for the consumption of organ meats and bone broth, which are nutrient-dense, and provides optimal nourishment for the body.
However, the CarnivoreDiet has also been met with controversy and criticism. Some experts argue that the lack of plant-based foods can lead to nutrient deficiencies and an increased risk of chronic diseases such as heart disease and cancer. Additionally, the high consumption of animal products can have negative impacts on the environment and animal welfare.
It is important to note that the CarnivoreDiet may not be suitable for everyone, especially those with certain health conditions such as kidney disease or high cholesterol. It is always recommended to consult with a healthcare professional before making any significant changes to your diet.
Nutritional principles of GAPS Diet
The GAPS Diet promotes the consumption of nutrient-dense, whole foods that are high in vitamins, minerals, and healthy fats. It emphasizes the elimination of processed foods, grains and refined sugars, which can cause inflammation and damage to the gut lining.
The GAPS Diet places a significant emphasis on the consumption of fermented foods such as sauerkraut, kefir, and probiotic supplements, which increase the amount of healthy bacteria present in the gut. The diet encourages the consumption of healthy fats such as coconut oil, ghee, and animal fats, which provide energy and support cellular function.
In addition to the emphasis on nutrient-dense whole foods, the GAPS Diet also encourages the consumption of bone broth, which is rich in collagen and other nutrients that support gut health and joint function. The diet also promotes the consumption of organ meats, which are high in vitamins and minerals that are often lacking in modern diets.
Another key principle of the GAPS Diet is the importance of properly preparing and cooking foods. This includes soaking and sprouting grains, nuts, and seeds to reduce anti-nutrients and increase nutrient availability. It also involves cooking meats and vegetables in ways that preserve their nutrient content, such as slow-cooking and steaming.
Nutritional principles of CarnivoreDiet
The CarnivoreDiet is based on the consumption of animal products, which are high in protein, healthy fats and essential amino acids. The diet also encourages the consumption of organ meats and bone broth, which are rich in nutrients such as collagen, glycine, and glutamine.
The CarnivoreDiet advocates for the consumption of fatty cuts of meat, which provide energy and satiate hunger. It recommends avoiding vegetable oils, which can cause inflammation in the body.
Additionally, the CarnivoreDiet emphasizes the importance of consuming high-quality, grass-fed and pasture-raised animal products. These types of animal products have a higher nutrient density and are free from harmful additives and hormones that can be found in conventionally raised animal products.
Furthermore, the CarnivoreDiet promotes intermittent fasting as a way to improve overall health and aid in weight loss. By limiting the window of time in which one consumes food, the body is able to enter a state of ketosis, where it burns fat for energy instead of glucose.
Benefits of GAPS Diet for gut health
The GAPS Diet is geared towards promoting gut health by increasing the amount of healthy bacteria present in the gut, reducing inflammation and repairing the gut lining. By eliminating processed foods, grains, and refined sugars, which can cause damage to the gut lining and cause inflammation, the GAPS Diet can reduce the likelihood of developing gut-related illnesses.
Research has shown that the GAPS Diet can improve symptoms of various gut-related disorders such as Irritable Bowel Syndrome (IBS), leaky gut syndrome, and Crohn's disease. By promoting the consumption of nutrient-dense, whole foods, the GAPS Diet can also help with weight loss and improve overall health.
Benefits of CarnivoreDiet for weight loss
The Carnivore Diet is an excellent diet for weight loss because it eliminates all processed foods, grains and sugars, which can cause insulin resistance and lead to weight gain. The diet encourages the consumption of protein, healthy fats, and fatty cuts of meat, which can help to regulate hormones and reduce hunger. Research has shown that the Carnivore Diet can help with weight loss and improve metabolic health markers such as blood sugar levels and triglycerides.
Comparing macronutrient ratios between GAPS Diet and Carnivore Diet
The macronutrient ratios of the GAPS Diet and the Carnivore Diet differ significantly. The GAPS Diet places emphasis on the consumption of carbohydrates, with a balanced intake of healthy fats and proteins. The diet recommends consuming 60-80% of calories from healthy carbohydrates, 15-20% from protein, and 10-15% from healthy fats.
The CarnivoreDiet, on the other hand, is a high-fat, moderate protein, and zero-carb diet. The diet emphasizes the consumption of fatty cuts of meat and reduces the intake of protein. The diet relies on a high fat, low-carb approach which prioritizes energy production from fat rather than glucose.
Foods to eat on the GAPS Diet
The GAPS Diet recommends the consumption of nutrient-dense, whole foods. Some of the foods that you can eat on the GAPS Diet include:
- Meat and Fish
- Eggs
- Vegetables and Fruit
- Healthy fats such as coconut oil, ghee, and animal fats
- Bone broth
- Fermented Foods such as Sauerkraut and Kefir
Foods to eat on the CarnivoreDiet
The CarnivoreDiet only allows for the consumption of animal products. Some of the foods that you can eat on the CarnivoreDiet include:
- Beef
- Pork
- Chicken
- Fish
- Eggs
- Butter, cream, and cheese (if tolerated)
Foods to avoid on the GAPS Diet
The GAPS Diet recommends eliminating processed foods, refined sugars, grains and dairy products. Some of the foods that you should avoid on the GAPS Diet include:
- Processed foods
- Grains and cereals
- Refined sugars
- Dairy products such as milk, cheese, and yogurt
Foods to avoid on the CarnivoreDiet
The CarnivoreDiet only allows for the consumption of animal products. Some of the foods that you should avoid on the CarnivoreDiet include:
- Vegetables
- Fruits
- Grains and cereals
- Processed foods
- Refined sugars
Potential drawbacks and risks of the GAPS Diet
Although the GAPS Diet has been shown to be an effective diet for improving gut health, there are potential drawbacks and risks. The diet eliminates entire food groups such as dairy and grains, which may lead to nutritional deficiencies if not followed correctly. Additionally, the diet can be expensive and time-consuming to prepare, as it emphasizes the consumption of whole foods and fermented foods.
Potential drawbacks and risks of the CarnivoreDiet
The CarnivoreDiet is a restrictive diet that eliminates entire food groups such as vegetables and fruits, which can lead to nutritional deficiencies. The diet is also low in fiber, which can negatively affect digestive health. Additionally, the diet can be difficult to follow in social settings and may not be suitable for those with certain medical conditions such as kidney disease.
Scientific research supporting or refuting the benefits of each diet
Research on the GAPS Diet has shown that the diet can help improve symptoms of gut-related disorders such as IBS, leaky gut syndrome, and Crohn's disease. The diet has also been shown to improve cognitive function, improve nutrient absorption, and aid in weight loss.
Research on the CarnivoreDiet is limited but has shown promising results in weight loss, improved metabolism, and increased energy levels. However, more research is needed to determine the benefits and risks associated with a diet high in animal products.
Personal anecdotes from individuals who have tried both diets
Personal anecdotes from individuals who have tried both diets are varied. Some individuals report significant improvements in gut health and weight loss on the GAPS Diet, while others feel that the diet is too restrictive. Similarly, some individuals report feeling more energized and focused on the Carnivore Diet, while others feel that the diet is unsustainable and too restrictive.
How to choose between the two diets based on individual needs and goals.
Choosing between the two diets should be based on individual needs and goals. If you are looking to improve gut health and are willing to eliminate entire food groups such as grains and dairy, the GAPS Diet may be an excellent option. If you are looking to lose weight and regulate metabolism, the Carnivore Diet may be a suitable choice. It is important to consult with a doctor or nutritionist before starting any new diet.
Expert opinions and recommendations on which diet is more effective
Experts' opinions vary on which diet is more effective. While some nutritionists believe that the GAPS Diet is an effective way to improve gut health, others believe that the diet can be too restrictive and lead to nutritional deficiencies. Similarly, some experts believe that the Carnivore Diet can promote weight loss and healthy metabolic markers, while others believe that the diet is too restrictive and could lead to long-term health issues.
Conclusion: Which diet is better, GAPS Diet or Carnivore Diet?
Choosing between the GAPS Diet and the Carnivore Diet is a highly individual decision, based on individual needs and goals. Both diets have been shown to have benefits and drawbacks, and it is important to consult with a doctor or nutritionist before starting either diet.
Regardless of which diet you choose, the key to success is to consume nutrient-dense, whole foods, and to eliminate processed foods and sugars. By prioritizing whole foods and reducing inflammation in the body, you can improve gut health, promote weight loss, and improve overall health and wellbeing.
