Overview
This episode of the How to Carnivore Podcast, featuring Dr. Anthony Chaffee, focuses on the role of dairy in the carnivore diet, addressing its nutritional impact, potential drawbacks, and suitability for different individuals.
Dairy and Metabolism
- Dairy, especially milk, contains lactose, a sugar that raises blood sugar and insulin levels.
- Elevated insulin from dairy can disrupt fat metabolism and promote fat storage.
- The notion of needing carbohydrates for metabolic flexibility is not supported by current evidence.
Calcium and Bone Health
- Meat provides sufficient calcium; dairy is not essential for bone health on a carnivore diet.
- Research shows high dairy intake does not guarantee improved bone density or reduced osteoporosis risk.
Types of Dairy and Their Effects
- Milk has significant carbohydrate content; fermented products like cheese and yogurt have less lactose.
- Butter and ghee are mostly fat and contain minimal to no lactose, making them better tolerated by many.
- A2 milk is less inflammatory than A1 but can still cause issues for sensitive individuals.
Dairy Sensitivity and Autoimmune Concerns
- Dairy can be pro-inflammatory and may worsen autoimmune conditions.
- Individuals with autoimmune issues should remove dairy entirely and reintroduce cautiously, if at all.
Practical Recommendations for Dairy Consumption
- Use dairy sparingly, mainly as a condiment on meat rather than as a main or standalone food.
- Overconsumption of dairy can lead to overeating, weight gain, and reduced nutrient intake from meat.
- Prioritize meat for optimal nutrition, adding dairy only if well tolerated and in small amounts.
Personal Approaches and Strategies
- Dr. Chaffee typically uses butter or ghee on lean meats; avoids cheese and other dairy to prevent overeating.
- Snacking on cheese or dairy without meat is discouraged, as it may lead to excessive intake and unbalanced nutrition.
Recommendations / Advice
- People aiming to optimize health should minimize dairy, focusing on meat as the primary food.
- Those with autoimmune or inflammatory issues should avoid dairy completely during initial healing.
- Reintroduce dairy only after achieving stable health and monitor for adverse effects.
Decisions
- Dairy should be treated as a condiment, not a staple, in the carnivore diet.
- Avoid dairy entirely for those with autoimmune disorders until health stabilizes.
Action Items
- TBD – Listeners: Evaluate personal tolerance to dairy by initially removing it and reintroducing cautiously if desired.