This article explores the ongoing debate about the necessity of carbohydrates in long-term ketogenic and carnivore diets. Experts Richard Smith and Anthony discuss common misconceptions, the role of thyroid function, leptin resistance, hormone regulation, and the impact of plant toxins. They emphasize that a well-formulated carnivore diet with adequate fat and protein supports metabolic health without the need for carbohydrates.
The question of whether carbohydrates are essential for long-term health on a carnivore diet has been a topic of much debate. Many claim that long-term ketosis or carnivore diets are harmful or that carbohydrates are necessary for proper bodily function. However, experts Richard Smith and Anthony provide a comprehensive discussion addressing these claims, drawing from clinical experience and scientific literature.
Some proponents argue that carbohydrates are needed to prevent issues such as hypothyroidism, leptin resistance, and hormonal imbalances. Others claim that long-term ketogenic or carnivore diets lead to health problems that can only be reversed by reintroducing carbohydrates.
However, Richard and Anthony point out that many of these claims are unfounded or based on incomplete information. For example, some individuals who criticize carnivore diets have never truly adhered to a strict ketogenic or carnivore regimen, often consuming significant carbohydrates or other substances like alcohol and sweeteners that confound results.
A common concern is that ketogenic or carnivore diets cause hypothyroidism. Yet, long-term studies spanning two years show no deficits in thyroid function or cortisol levels. In fact, many patients with thyroid issues have experienced improvements on ketogenic carnivore diets.
Hashimoto's thyroiditis, the leading cause of hypothyroidism in the Western world, is an autoimmune condition often exacerbated by plant lectins. Carnivore diets, which exclude plants, can reduce autoimmune activity and improve thyroid function by removing these triggers.
Certain plant compounds, such as goitrogens found in cruciferous vegetables (kale, broccoli, Brussels sprouts), interfere with iodine uptake, essential for thyroid hormone production. Additionally, phytic acid in plants can block zinc absorption, which is necessary for converting T4 to the active T3 hormone.
In ketosis, the body produces more ATP per molecule of fat than glucose, requiring less T3 hormone for energy production. This means lower T3 levels in blood tests do not necessarily indicate hypothyroidism but rather a more efficient metabolic state.
High insulin levels from carbohydrate consumption can downregulate luteinizing hormone (LH) receptors in the testes, reducing testosterone production. Carnivore diets improve insulin sensitivity, restoring LH receptor function and increasing testosterone levels.
In women, insulin resistance can lead to elevated testosterone and reduced estrogen, causing conditions like polycystic ovarian syndrome (PCOS) and early menopause. Carnivore diets have been shown to normalize hormone levels and menstrual cycles in many cases.
Leptin, a hormone signaling energy availability to the brain, is often elevated in obese or metabolically ill individuals, leading to leptin resistance and slowed metabolism. Factors that block leptin include insulin, fructose, alcohol, and plant lectins—all of which are minimized or eliminated on a carnivore diet.
Reducing these factors through a plant-free ketogenic carnivore diet typically lowers leptin levels, improves metabolism, and supports weight loss and metabolic health.
The body continuously produces glucose via gluconeogenesis, regardless of carbohydrate intake, to supply glucose-dependent cells like red blood cells. This process is not inherently a stress response and is regulated by hormones such as glucagon rather than cortisol.
Even on zero-carb diets, the body produces sufficient glucose internally, negating the need for dietary carbohydrates.
Contrary to concerns, ketosis protects muscle mass by providing abundant fat-derived energy, preventing muscle catabolism unless fat stores are completely depleted. The body efficiently recycles lactate and maintains muscle glycogen through gluconeogenesis.
Populations such as the Inuit have thrived on diets with virtually no carbohydrates, relying on high-fat and protein intake. Historical accounts also describe indigenous peoples consuming primarily meat year-round, even when plant foods were seasonally available.
Most animals, including insects, are carnivorous or rely on fat and protein for energy, with very few species dependent on carbohydrates.
A well-formulated carnivore diet includes adequate fat, which provides essential nutrients and energy. Low-fat carnivore diets can lead to protein overconsumption, resulting in ammonia buildup and health issues.
Traditional diets of hunter-gatherers and indigenous peoples prioritized fatty cuts of meat, which supported metabolic health and energy needs.
Some influencers claim adverse effects from carnivore diets, but often these claims lack consistency or are contradicted by their own histories. Issues such as PCOS or mast cell activation syndrome (MCAS) are more likely related to reintroduction of plant toxins rather than the carnivore diet itself.
Reintroducing plant compounds after a period of carnivore eating can trigger immune responses, as the body regains sensitivity to these toxins.
While the vast majority thrive on strict ketogenic carnivore diets, a small subset may benefit from transient carbohydrate intake, possibly due to factors like UV exposure affecting oxidative stress.
However, these cases are exceptions rather than the rule, and long-term carbohydrate consumption is not necessary for health.
The evidence and clinical experience presented by Richard Smith and Anthony strongly suggest that carbohydrates are not essential for long-term health on a well-formulated ketogenic carnivore diet. Proper balance of fat and protein supports thyroid function, hormonal health, metabolic efficiency, and overall well-being.
Misconceptions often arise from incomplete adherence, confounding factors, or misinterpretation of blood markers. Individuals considering dietary changes should focus on nutrient balance and listen to their bodies while being cautious of misinformation.
What has been your experience with ketogenic or carnivore diets? Have you encountered challenges or improvements related to carbohydrate intake? Share your thoughts and stories to contribute to this ongoing conversation.
Thank you for reading. Please share this article with anyone interested in understanding the role of carbohydrates in long-term carnivore diets.
