Dr. Eric Berg shared his views on the "carnivore diet " and "high vegetable intake," pointing out that both have their advantages, depending on individual constitution and health status. A carnivore diet can improve insulin, inflammation, and intestinal problems, but a long-term lack of vegetables may lead to nutritional imbalance .
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�� Advantages of a full-meat diet
· Zero carbohydrates → lower insulin levels and improve metabolic syndrome
· Reducing fiber intake can help improve slow bowel movements, constipation, and bloating.
· Suitable for SIBO (small intestinal bacterial overgrowth) patients → reduce feeding of harmful bacteria
· It can improve energy and digestive comfort in the short term .
�� Nutritional advantages of vegetables (taking kale as an example )
|
Nutrients |
Kale ( 1 cup) |
Chicken ( 3 ounces) |
Salmon ( 3 ounces) |
|
Potassium |
375mg |
220mg |
300mg |
|
magnesium |
7% |
6% |
5% |
|
Vitamin B6 |
10% |
25% |
25% |
|
iron |
5% |
4% |
1% |
|
Vitamin C |
134% |
0% |
5% |
|
calcium |
10% |
1% |
0% |
|
Vitamin A |
133% ( β- carotene) |
0% |
0% |
⚠️ Potential risks of a full-meat diet
· Vitamin C deficiency → fatigue, weakened immunity, symptoms appear after about 3 months .
· High protein intake may shorten lifespan (if not consumed in moderation ).
· Deficiency of phytonutrients → weakened anti-cancer and antioxidant capabilities .
· Excessive iron intake (especially in men) → increases free radicals and damages blood vessels.
�� Antinutrients in vegetables: a double-edged sword
· Phytic acid inhibits mineral absorption but has anti-cancer properties .
· It can stabilize free radicals (such as hydroxyl radicals) → reduce oxidative damage .
· Fermented vegetables (such as sauerkraut) → reduce the impact of antinutrients and increase probiotics
�� Recommended strategy: Balance is key
· Meat-only dieters :
o It is recommended to add organ meats (liver, kidney, bone marrow) to supplement micronutrients .
o You can add fermented vegetables → to supplement vitamin C and gut microbiota.
· General population :
o It is recommended to consume 7–10 cups of vegetables daily → providing potassium, magnesium, vitamin C , and phytochemicals .
o Adding an appropriate amount of animal protein → Establishing a complete nutritional structure
�� In conclusion: Stop arguing about "meat or vegetables"; knowing how to combine them is the key to true health.
Hong Kong people lead busy lives, have sensitive stomachs, and diverse dietary habits. A diet high in meat and high in vegetables are not contradictory, but can be flexibly adjusted according to individual health conditions . Starting today, a serving of organ meat, a plate of fermented vegetables, and a habit of listening to your body will lay a solid foundation for your nutrition !
Don't be trapped by the myth of "single-diet methods." True health comes from understanding balance, flexibility, and experimentation !
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YouTube source: https://www.youtube.com/watch?v=0cp8PuofaDk
YouTube Column: Dr. Berger in Chinese Health knowledge
