Vegan vs Carnivore Diets: Not So Different After All

Let’s be honest—vegans and carnivores don’t exactly swap recipes.

One group is making kale smoothies and talking about lower carbon footprints. The other is cooking up liver and wondering if it counts as a multivitamin. But despite the online shouting matches, here’s a surprising thought: are we more alike than we think?

Most vegans don’t want animals to suffer. Most meat eaters don’t either.

Vegans worry about processed foods and chronic diseases. So do many people on a carnivore diet.

So where does the divide lie? Is one diet superior for long-term health, gut health, and brain function? Do you need to eat meat to get essential nutrients, or can you get everything from plant-based foods with careful planning?

Let’s dig in (forks, knives, or tofu-presses ready), and find out what separates—and connects—these two extremes of vegan vs carnivore.

TL;DR

✅ Vegan and carnivore diets share more values than you think—like avoiding processed foods and supporting animal welfare.
✅ The carnivore diet provides essential nutrients without the need for dietary supplements, supporting brain function, gut health, and mental clarity.
✅ Vegan diets may offer early health benefits, but long-term success often requires careful planning and supplementation.
✅ Both diets can work—if based on minimally processed foods and chosen with your personal health needs in mind.

Shared Values: More in Common Than You Think

Here’s something that rarely gets airtime: the average vegan and the average meat eater actually agree on quite a lot—they just don’t realise it.

Respect for Animal Welfare

Most vegans are driven by a desire to stop animal suffering. And guess what? Many carnivore dieters feel the same. They just believe the most respectful way to eat meat is by sourcing it from animals that have lived a natural, healthy life—ideally out in the pasture, grazing under the sun, not packed into sheds or pumped full of grain.

The goal isn’t mass meat consumption—it’s ethical meat consumption.

In both camps, there’s disgust at factory farming, cheap processed foods, and the disconnect between how animals are raised and what ends up in the supermarket aisle.

The Way Animals Live—and Die—Matters

Vegans don’t want animals to die for food. Carnivore followers don’t want animals to suffer either—but they accept that death is part of life. The focus shifts to how that death happens.

A common-sense check here: every living thing dies. The question is—does it live a good life before that happens? And does it die humanely?

Many would argue it’s more ethical for a cow to roam freely, eat well, feel safe, and die quickly, than be chased down by a predator and eaten alive the moment it shows weakness. That might sound brutal, but it’s nature’s way. A calm, controlled end is often the kindest outcome for a prey animal.

Shared Concerns About Food Systems

Another shared frustration? Grain-fed animals.

Vegans argue that grain should feed people, not cattle. And many meat eaters agree—grain-fattened meat is unnatural. It’s not good for animals, and it’s not great for humans to eat it either.

The best meat comes from animals raised on pasture, not feedlots. On this point, carnivore and vegan diets oddly shake hands.

Key Differences to Acknowledge

While the ethics might overlap, let’s not pretend vegan and carnivore diets are the same thing, dressed in different packaging. What’s on the plate—and why—is a whole other story.

Nutritional Strategy: Plant-Based vs Animal-Based

At its core, a vegan diet eliminates all animal products, relying entirely on plant-based foods—fruits, vegetables, grains, legumes, nuts, and seeds. A carnivore diet flips that: it relies almost exclusively on animal-based products, often cutting out plant foods altogether.

This leads to significant differences in food groups, nutritional needs, and the sources of essential nutrients.

While plant-based diets are rich in dietary fiber, phytonutrients, and lower calorie density, they often require careful planning to meet needs like vitamin B12, iron, and complete proteins. That’s where dietary supplements usually come in.

On the other hand, carnivore diets offer highly bioavailable essential amino acids, vitamin D, and healthy fats but tend to lack dietary fiber and certain plant-based nutrients unless deliberately added in small amounts.

The Role of Human Evolution

Let’s look at it from a historical lens. Humans have been eating meat for millions of years. It’s not just a trend—it’s part of our biology. Our digestive systems are designed to handle animal products efficiently.

We produce stomach acid strong enough to break down raw meat. We absorb nutrients like iron and vitamin A far more easily from animal sources than plant-based foods.

Veganism, by contrast, is relatively modern—only possible in a world where global supply chains can ship plant-based alternatives and supplements year-round. It’s a dietary pattern made possible by agriculture and industry, not something we evolved to do in the wild.

That doesn’t make it wrong—it just means it requires careful planning, particularly to meet the body’s long-term nutritional needs.

Processed Foods on Both Sides

Here’s where things can get messy. Many mainstream vegan diets are packed with processed foods—meat-free nuggets, dairy-free cheeses, and plant burgers with a paragraph of ingredients. These ultra-processed options often trade real plant-based nutrition for convenience.

Not all carnivore eaters are innocent either. Overdo the cured meats and low-quality bacon, and you’re in the same trap—high processed food intake, low nutrient value.

The healthiest version of either approach is to eat whole foods, not lab creations. Whether you’re eating plants or animals, choose minimally processed foods that are as close to nature as possible.

Health Benefits on Both Sides

It’s easy to assume one side holds all the answers—but both vegan and carnivore diets can lead to noticeable health improvements. The key difference often comes down to how each diet is approached and how long it’s sustainable.

Health Benefits of a Vegan Diet (At First…)

The vegan diet is often said to support heart health, improve insulin sensitivity, and help people lose weight. And in fairness, many do feel better when they first make the switch.

But here’s the thing—it’s usually not because lentils are magic. It’s because they’ve cut out the processed foods, seed oils, refined sugars, and additives that were wrecking their personal health in the first place. Swap ultra-processed meals for plant-based nutrition built on whole foods, and the body naturally starts to recover.

That said, most vegan diets are still heavy on plant-based alternatives—like seed oil-laden spreads, fortified fake meats, and synthetic dairy substitutes. These often contain unhealthy fats and a long list of ingredients that are anything but natural.

And while fiber is often promoted as a win for digestive health, it’s not essential—despite what cereal boxes would have you believe. (I break this down fully here.)

Many vegans find they hit a wall with long—term energy dips, skin breaks out, and mental clarity fades. That usually results from missing essential nutrients like B12, K2, heme iron, and complete proteins. This is when dietary supplements start stacking up.

Health Benefits of a Carnivore Diet

Now, let’s talk about the carnivore diet. Strip out the plant-based foods, the seed oils, and the sugars, and what are you left with? Minimally processed foods that humans have thrived on for millennia: meat, organs, eggs, and fat.

This approach works with your biology—not against it. People report improvements in gut health, reduced chronic inflammation, better brain function, more stable energy, improved sleep, and relief from autoimmune flare-ups. It’s also a powerful strategy for weight loss without needing calorie apps or portion control.

Why? Because meat delivers essential amino acids, healthy fats, and essential vitamins in the most bioavailable form possible. Liver, for example, is rich in nutrients that plant-based diets can’t compete with.

And no, we don’t rely on food for vitamin D—we get it from the sun. But meat helps support the system that uses it properly. It’s a support act, not the headliner.

Unlike veganism, the carnivore diet doesn’t require careful planning. You’re not juggling macros or patching holes with pills. You’re eating the foods your body is designed for—and absorbing the nutrients you need.

Comparing Nutritional Details

When it comes to nutrients, it’s not just what you eat—it’s what your body can absorb, use, and thrive on. And that’s where the fundamental divide between vegan and carnivore diets appears.

Nutrient Density vs Nutrient Availability

Plant-based diets may look impressive on paper. They’re loaded with vitamins, minerals, and plant-based nutrients—but many of them come in forms that are hard to absorb. Think non-heme iron, beta-carotene instead of retinol, and phytic acid that binds minerals before your body can use them.

That’s where animal products shine. They offer highly bioavailable essential nutrients like heme iron, retinol, B12, creatine, carnitine, taurine, and complete proteins—without the anti-nutrients that block absorption.

If you rely solely on plant-based nutrition, you’ll need careful planning to meet your nutritional needs, especially over the long term. Even then, many eventually lean on dietary supplements to fill the gaps.

Gut Microbes, Fiber, and Digestive Clarity

There’s a lot of buzz about the gut microbiome. Plant-based diets are often credited for feeding gut microbes via fiber, which is said to improve digestive health. But is more always better?

Not necessarily. Many people on the carnivore diet report improved digestion, less bloating, and reduced discomfort when they cut out plant foods—especially the fibrous or hard-to-digest ones.

It’s counterintuitive, but removing fiber completely can calm an irritated gut. And despite the fear around zero fiber, many experience better bowel regularity and fewer digestive issues on carnivore diets. The gut doesn’t need to be constantly ‘scrubbed’—it needs peace.

Brain Function and Mental Clarity

Let’s talk fuel for the brain.

Animal-based products provide direct access to nutrients like DHA, cholesterol, and B vitamins—key players in brain function, memory, and mood. Many people on the carnivore diet report improved focus, stable energy, and reduced brain fog—often within weeks.

Plant-based diets can also support brain function, but it takes effort. Omega-3 from flaxseed needs to convert to DHA and EPA, which doesn’t happen very efficiently. This is why many plant-eaters end up supplementing—again.

It’s not that a plant-based diet can’t work. It just requires more scaffolding to cover what meat delivers by default.

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Here’s a perfect example of two people with entirely different dietary beliefs having a civilized discussion and accepting each other’s choices:

Ethical and Environmental Weigh-In

There’s a strong emotional current behind both vegan and carnivore choices. And at the heart of it? A shared desire to do what’s right—for animals, the planet, and our health.

Ethical Considerations: More Alike Than You Think

Vegan diets are built around avoiding animal exploitation. That’s a powerful motivator, and one that deserves respect. But many who eat meat care deeply about animal welfare, too. The idea that meat eaters are heartless or barbaric doesn’t match reality.

In truth, the growing demand for regeneratively raised meat shows a shift in awareness. People want animals to live as nature intended—on open pasture, eating grass, not corn. They want a calm, pain-free death—not a conveyor belt.

Here’s a common-sense check: every living thing will die. That’s a guarantee. Wouldn’t it be better for a cow to live peacefully and die quickly, than to be torn apart by predators when it gets old or weak? That’s not cruelty—it’s mercy.

Both vegan and carnivore diets can be rooted in compassion. The difference is how that compassion is expressed.

Environmental Benefits and Resource Use

Vegan advocates often highlight the environmental benefits of a plant-based diet: lower land use, reduced greenhouse gas emissions, and using fewer resources overall. And on a mass scale, they’re not wrong—industrial meat production is damaging. But that’s not the whole picture.

Well-managed ruminants can improve the land. Regenerative grazing sequesters carbon, restores soil, and supports biodiversity. It’s not about mass-producing cheap burgers—it’s about raising animals correctly, in harmony with the environment.

What about all the grains grown to feed cattle? That’s precisely the problem. Most carnivore diet followers don’t want grain-fed beef. They want nutrient-dense meat from animals raised on pasture—without reliance on plant-based foods that were never meant for cows (or humans, for that matter).

Meanwhile, many plant-based foods come with their own environmental costs: monoculture farming, soil degradation, water use, and long-distance shipping of plant-based alternatives from overseas.

Both sides have a case. Both carry responsibility. But neither gets a free pass.

Practical Tips for Both Camps

Whether you’re all-in on liver or living off lentils, the truth is this: no diet works if you’re winging it and living off junk. There’s a smarter way to do both.

Focus on Whole Foods First

Whatever your stance on meat, you can’t go wrong prioritising whole foods over processed foods. The further your food gets from a factory, the better. That means ditching fake meats made with thirty ingredients you can’t pronounce and saying no to cheap sausages loaded with fillers and preservatives.

A good plant-based diet should be built on real plant-based foods—not synthetic burgers, sugar-laden oat milk, or seed oil mayo.

Likewise, a strong carnivore diet should rely on minimally processed foods like fresh cuts of meat, eggs, and organs—not just processed deli meat and burger patties.

Plan Carefully or Pay the Price

A vegan lifestyle requires careful planning—and that’s not a dig. It’s just reality. Without animal products, you’ll likely need to supplement things like B12, omega-3, iron, and calcium to cover your nutritional needs. That’s not failure—it’s just how biology works.

Meanwhile, those on the carnivore diet can’t just eat steak and hope for the best, either—variety matters. Nose-to-tail eating (think heart, liver, kidney, bones, and marrow) helps ensure you get specific nutrients supporting long-term health.

The most successful people on either diet tend to track how they feel, tweak based on symptoms, and avoid falling into the trap of just replacing one type of junk with another.

Don’t Be Afraid to Evolve

You don’t have to wear a label forever. Some people do well with strict veganism—until they don’t. Some thrive on the carnivore diet—until their lifestyle or personal health needs shift. That’s OK.

If you’re mostly plant-based but notice your energy’s crashing or your skin’s flaring up—maybe it’s time to test animal-based products. If you’re eating exclusively animal-based foods and craving seasonal fruit or honey, listen to that.

I have been a strict carnivore in the past, but, for variety, I now eat some fruits and vegetables. I even treat myself to some honey now and again. I follow what is now known as an animal-based diet, or what I call the Ultimate Human diet.

This isn’t about being perfect. It’s about paying attention.

My Takeaway: It’s Not a Battle

Here’s the truth most people miss: vegan and carnivore diets are both rooted in a desire to do better. Better for animals. Better for the planet. Better for our own bodies.

It’s not a war between compassion, cruelty, or intelligence vs ignorance. It’s a clash between two very different answers to the same question: What should humans eat to thrive?

The answer became clear when I considered history, biology, and how I personally felt about different diets. We are built to eat meat, but that doesn’t mean we have to eat it every meal, every day, forever.

But it does mean that removing it entirely—especially long-term—can lead to real nutritional problems, even with careful planning and a cupboard full of dietary supplements.

That said, I don’t think most vegans are “wrong.” I think they’re trying their best, just like most meat eaters are.

We all want to avoid unnecessary animal exploitation, protect our personal health, and make informed dietary choices that align with our values.

So rather than drawing lines, maybe we need better questions.

Are we eating real food? Are we feeling better or worse? Are we listening to our bodies—or to the latest influencer who looks good on YouTube but lives on powder and pills?

Let’s stop shouting across the fence and start asking those kinds of questions instead.

Conclusion: Eat With Intention

Whether you lean vegan, carnivore, or somewhere in between, one thing’s clear—how we fuel our bodies matters.

Vegan and carnivore diets may seem like polar opposites, but strip away the labels, and you’ll find a surprising amount of common ground: both challenge the modern food system, reject processed foods, and call for a return to conscious eating.

The real divide isn’t plants vs animals. It’s fake food vs real food.

As humans, we’re wired to eat animal products. They give us the essential nutrients, healthy fats, and complete proteins we need—without the additives and anti-nutrients found in many plant-based alternatives.

That doesn’t mean every plant is bad. It just means meat isn’t the enemy. It never was.

So eat with intention. Eat what your body thanks you for. Eat what makes sense—not just morally, but biologically.

Most importantly, cut out the human-made, ultra-processed junk food.

And that’s it… have a nutritious day.

FAQs

Is it healthier to be vegan or carnivore?

It depends on your personal health needs, but many find a carnivore diet easier to sustain long-term without dietary supplements, thanks to its rich supply of essential nutrients from animal products.

Is vegan healthier than carnivore?

If switching from junk, a vegan diet may offer early health benefits. Still, in the long term, the carnivore diet typically delivers superior brain function, gut health, and complete proteins from animal sources.

Why is Miley Cyrus no longer vegan?

Miley said her vegan lifestyle left her mentally foggy and physically weak. She reintroduced animal-based products, citing improved brain function—something missing in many low-fat plant-based diets.

Why is Bear Grylls no longer vegan?

Bear ditched his plant-based diet after suffering digestive issues and poor energy. He now follows a carnivore diet rich in exclusively animal-based foods, citing better performance and gut health.