Vegan Diet vs Carnivore Diet: Which One is Better?

Two complete opposites. Rich versus poor, hot versus cold, full versus empty. The vegan diet and the carnivore diet share little to no similarities. Both of these combined would form a well-balanced diet that suits most individuals.

But you want to be different, go next level. Try to separate yourself from the group by taking it to the extremes. You’ve tried the keto diet, the carnivore diet, paleo, vegetarian, and now you’re ready for your next adventure.

In today’s blog, I’ll answer a question that most people are afraid to answer: “Vegan Diet vs Carnivore Diet: Which One is Better?“. Let’s find out.

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Getting in Enough Protein

Especially a lack of protein is common in the vegan diet. Tofu, nuts, beans, and pulses are your best bets for getting in your protein.

As you’re not able to consume any animal-based foods and dairy is not suitable in your diet, protein becomes a rare food source here. Try to incorporate it into each meal you consume during the day: I recommend keeping a 40-40-20 balanced plate:

1. 40% of your plate should consist of protein
2. 40% of your plate should contain carbs
3. 20% of your plate should be unsaturated fat-based foods, as these contain the most amount of calories per gram

What is The Carnivore Diet?

The carnivore diet is a diet based on animal-based food sources only. It is primarily focused on high-quality, lean protein sources like chicken, turkey, and eggs.

Besides that, the diet also has some similarities with the keto diet, as the net carb intake is close to zero.

Curious about your limitations on carnivore? Check my latest blogs on this extreme diet!

carnivore diet

carnivore diet & hyrdation

carnivore diet & electrolytes

Nutritional Comparison

Let me compare both bad boys and see their differences from a nutrient standpoint.

Nutritional Factor	Vegan Diet	Carnivore Diet
Main Foods	Plant-based: veggies, fruits, grains, legumes	Animal-based: meat, fish, eggs, animal fats
Protein Quality	Incomplete, needs variety for balance	High, complete proteins
Fat Content	Low to moderate, mostly unsaturated	COULD be higher in saturated fats (bacon, etc.)
Carbs & Fiber	High in fiber, complex carbs	Zero carbs, no fiber
Key Vitamins	Lacks B12, may need supplements	High in B12, lacks Vitamin C
Heart Health	May lower cholesterol	Can raise cholesterol (LDL)
Weight Loss	Effective due to low calorie density	Effective due to ketosis, low insulin response
Gut Health	Supports gut bacteria with fiber	Can reduce gut diversity

Both the vegan diet and the carnivore diet have their pros and cons, but the thing that stands out to me is the vitamin lacking. Something to be cautious of with the vegan diet is the lack of vitamin B12, which is often found in animal-based foods.

Therefore, it might be worth supplementing vitamin B12 if you’re planning to follow a vegan diet. Iron is something to have an eye on as well.

Vitamin C, which is often found in oranges, lemons, and other kinds of fruit, is one of the vitamins you’re missing out on with the carnivore diet. The lack of fiber makes it harder to digest as well.

Health Implications

Vegan Diet

As I previously stated, vitamin B12 and iron are things you might be lacking with a vegan diet. These minerals are mostly found in animal-based foods such as (beef) liver.

Iron is important for regulating blood oxygen, insulin levels, and oxygen regulation of muscle fibers. Vitamin B12 is essential for the development and function of the central nervous system.

A lack of these may lead to shortness of breath, weakness, a weak immune system, and anemia.

Carnivore Diet

Fiber and vitamin C problems are things you might encounter on your animal-based diet. Heart health concerns, kidney strains, and digestive issues might get in your way.

Also, lower levels of fiber make the insulin spike bigger, leading to more “food crashes” and cravings.e

Environmental Impact

Carbon footprints are things you should consider nowadays. I try to do a 2-day vegetarian diet per week. Not only because of the sustainability benefits, but also for the variation in my food intake.

It’s not rocket science to find out that, on average, the carnivore diet has a bigger impact on your carbon footprint than the vegan diet.

I’m not a sustainability expert, so let’s leave this for what it is. Small win for the vegan diet when it comes to sustainability.

Lifestyle and Practicality

Let’s quickly go over fitting both into your lifestyle. From social events to overall practicality, the carnivore diet and the vegan diet share 1 thing for sure.

The need for preparation and planning.

Going to a restaurant on Friday night? Make sure they have some vegan or meat-only options. Preparing dinner for friends you haven’t seen in a long time? Informing them about your diet is the least thing you could do.

Maintaining a strict diet like the classic vegan or carnivore diet isn’t easy. It requires planning, preparation, and a hell of a lot more awkward situations.

With that said, the carnivore diet is slightly less hard to maintain, as you’re slightly less restricted in your options.

My View on The Better Option

Finally; what is my personal view on the best diet: the carnivore or the vegan diet?

A short explanation of my choices:

Nutritional Profiles

As the carnivore diet is higher in protein and animal-based fats, my personal preference goes to the carnivore here. While I’m not a fan of a strict carnivore diet and believe that a healthy diet is one that’s balanced, the vegan diet is too limited in nutritional value if you ask me.

Also, a lean carnivore diet may make it easier to lose weight. This is because the protein content makes you feel saturated for longer.

Health Benefits & Risks

Bad cholesterol, high sodium intake (which is not too bad), gut & digestive issues, there are a lot of downsides to the carnivore diet as well. Sure, you’re getting in your vitamin B12, iron, protein, healthy fats, etc. But the downsides of this extreme diet are significant as well if you ask me.

The vegan diet is focused on plant-based nutrition, including vegetables, fruits, nuts, and legumes. These are essential to get in your well-needed micro-nutrients and dietary fiber.

In short, the carnivore diet is easier for maintaining a proper macro-balance, while the vegan diet may leave you with more micro-nutrients. It’s up to you which one you find more important of course.

Lifestyle & Practicality

Both are quite hard, but if I had to make a choice, I’d choose the carnivore diet. There are way many restrictions if you’re eating out on a vegan diet (baking in butter, adding some animal-based foods).

But this has to be said: most restaurants nowadays have vegan options on their menu. I’ve never seen a full carnivore option.

Personal Experience

I’ve tried both for a short period, and my body responded the best to the carnivore diet. Animal-based foods will probably always be part of my menu.

However, these are only small periods. Wouldn’t recommend it as a long-term diet.

Expert Opinions & Research

Research shows that a well-planned vegan diet is generally better for promoting long-term health and reducing the risk of chronic diseases like heart disease and cancer.

On the other hand, the carnivore diet lacks sufficient long-term studies and poses potential risks due to nutrient deficiencies and high red meat consumption.

Conclusion: Vegan Diet vs Carnivore Diet: Which One is Better?

So, which diet is better—vegan or carnivore? Based on research and expert opinions, a well-planned vegan diet tends to be the healthier, long-term choice. It’s linked to lower risks of chronic diseases, better heart health, and more sustainable for both your body and the environment.

However, the carnivore diet might appeal to those seeking simplicity, high protein intake, and short-term benefits like rapid weight loss or reduced inflammation, but it lacks long-term research to back it up.

In the end, the “better” diet is the one that aligns with your goals—whether it’s better health, easier weight management, or ethical concerns. Both have their place, but if you’re aiming for longevity and overall wellness, the vegan diet takes the lead.

The fact that the carnivore diet works the best for me is a perfect example that it all depends on your personal preferences and needs.

Frequently Asked Questions (FAQ)

Which is healthier, vegan or meat eater?

A well-planned vegan diet is generally considered healthier due to its association with lower risks of chronic diseases like heart disease, high blood pressure, and certain cancers, thanks to its focus on fruits, vegetables, and whole grains.

However, a balanced meat-eater diet that includes lean meats, fish, and plenty of plant foods can also be healthy. The key lies in balance and moderation for both diets.

Overconsumption of processed meats or lack of essential nutrients in vegan diets can lead to health issues.

Which diet leads to a longer life expectancy, vegetarian or carnivore?

Vegetarians typically have a longer life expectancy due to lower risks of heart disease, cancer, and other chronic conditions, while the carnivore diet lacks long-term studies and may pose health risks that could impact longevity.

More research is needed to determine the effects of both extreme diets.

What is the downside of a plant-based diet?

Both vegan and carnivore diets can promote weight loss but in different ways. The vegan diet is low in calories and high in fiber, helping with satiety and calorie control. The carnivore diet often leads to weight loss through ketosis and appetite suppression from high protein intake (rather lean protein).

Ultimately, success depends on your preferences and how well you’re maintaining your diet.

Which diet is better for weight loss, vegan or carnivore?

Many celebrities have adopted a vegan lifestyle, including Beyoncé, Joaquin Phoenix, Natalie Portman, Ariana Grande, Woody Harrelson, and Billie Eilish. These stars often promote veganism for health, environmental, and ethical reasons, with some even using their platforms to raise awareness about the benefits of plant-based living.

Which celebrities follow a vegan diet?

Many celebrities have adopted a vegan lifestyle, including Beyoncé, Joaquin Phoenix, Natalie Portman, Ariana Grande, Woody Harrelson, and Billie Eilish. These stars often promote veganism for health, environmental, and ethical reasons, with some even using their platforms to raise awareness about the benefits of plant-based living.

Which celebrities follow a carnivore diet?

Several celebrities have embraced the carnivore diet, including Jordan Peterson, Mikhaila Peterson, and Joe Rogan. They often promote the diet for its reported benefits in managing autoimmune conditions, improving mental clarity, and aiding in weight loss or muscle gain.

References

• Office of Dietary Supplements – Iron. (n.d.). https://ods.od.nih.gov/factsheets/Iron-Consumer/
• Office of Dietary Supplements – Vitamin B12. (n.d.). https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/