The carnivore diet is an eating pattern that focuses on animal foods like meat fish eggs, and dairy while eliminating all plant foods. Some carnivore dieters choose to include canned tuna in their meal plans, but there are a few things to consider before cracking open that can.
What is the Carnivore Diet?
The carnivore diet, also known as the all-meat diet or zero-carb diet, involves eating only animal products and eliminating all foods that come from plants, including fruits, vegetables, grains, legumes, nuts, seeds, and plant-based oils.
People choose to follow the carnivore diet for a variety of reasons, including potential health benefits like reduced inflammation, improved mental clarity, enhanced athletic performance and easier weight management. However, research on the long-term effects of this restrictive diet is limited.
On the carnivore diet the majority of calories come from meat fish, and other animal foods. Common carnivore diet staples include
- Beef
- Pork
- Lamb
- Poultry
- Eggs
- Fish and seafood
- Dairy products like milk, yogurt, and cheese
While differentiation exists among various interpretations of the carnivore diet, most followers avoid processed meats and unhealthy fats. Some carnivores strictly eat only meat and water, while others incorporate select non-meat items like eggs, dairy, bone broth, and small amounts of seasonings.
Can You Have Canned Tuna on the Carnivore Diet?
Since canned tuna comes from fish, it is generally considered carnivore diet approved. Tuna packs a nutritional punch, supplying lean protein, important omega-3 fatty acids, selenium, niacin, vitamin B12, and other nutrients.
Here are some key factors to weigh regarding canned tuna on a carnivore diet:
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Mercury content: Tuna contains mercury, and eating too much can lead to mercury buildup and potential toxicity. Pregnant women, nursing mothers, and young children should limit canned tuna intake. For other adults, the FDA recommends capping weekly light tuna consumption at 12 ounces (two 6-ounce cans) to minimize mercury exposure.
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Sodium content: Canned tuna can be high in sodium, with a 5-ounce can containing 350–450 mg or 15–20% of the Daily Value. Those restricting sodium intake may want to opt for low-sodium or no salt added canned tuna. Rinsing the tuna after opening can also reduce sodium content.
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Additives: Some canned tuna contains vegetable broth, soybean oil, or other additives and preservatives. Check the ingredients list and select tuna canned in water without unnecessary additives.
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BPA risk: The cans used for tuna may have bisphenol A (BPA) in the lining, a chemical that can leach into food. BPA-free cans or pouches are available for those concerned about BPA exposure.
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Fresh vs. canned: Canned tuna is cooked during the canning process, which alters its texture and flavor compared to fresh tuna. Some may prefer the taste of fresh tuna steak or sashimi if budget allows.
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Cost: Canned tuna is relatively affordable, especially when purchased in bulk. This makes it a budget-friendly carnivore diet item.
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Convenience: Canned tuna requires no refrigeration until after opening and is fast and easy to use. Its convenience makes it a handy pantry staple.
Health Benefits of Tuna
Tuna provides high-quality, complete protein with all the essential amino acids your body needs. A 3-ounce serving of canned light tuna packed in water has about 22 grams of protein.
Tuna is also one of the best food sources of heart-healthy omega-3 fatty acids EPA and DHA, with 0.5–1 gram per 3-ounce serving. Omega-3s offer anti-inflammatory effects and other benefits for brain, eye, and heart health.
In addition, tuna provides important micronutrients:
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Selenium – supports thyroid function and immunity
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Vitamin D – essential for bone health
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Vitamin B12 – needed for DNA production and red blood cell formation
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Niacin – aids metabolism
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Potassium – regulates fluid balance
So while not as nutritionally dense as some other animal foods, canned tuna can be a healthy addition to a well-formulated carnivore diet.
Tips for Eating Canned Tuna on Carnivore Diet
Here are some tips for those who wish to incorporate canned tuna into a carnivore eating pattern:
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Choose tuna canned in water, olive oil, or its own juices rather than vegetable broths, soybean oil, or other additives.
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Select low-sodium or no salt added versions to limit excess sodium intake.
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Opt for BPA-free cans and pouches when possible.
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Balance tuna with a variety of other animal protein sources like beef, lamb, eggs, and shellfish for nutritional diversity. Don’t rely solely on tuna.
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Monitor your intake and don’t exceed the recommended limits for pregnant women, children under six, and other populations at risk for mercury toxicity.
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Mix it up by using tuna in different dishes like tuna salad, tuna patties, tuna stuffed avocado, crispy tuna bites, or seared tuna steak.
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Pair tuna with carnivore diet sides like olives, pickles, sauerkraut, hard boiled eggs, or cheese for some added flavor and fat.
Potential Downsides of Eating Canned Tuna
While tuna can be part of a healthy carnivore diet, there are some potential downsides to consider:
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Mercury exposure: Frequent tuna consumption can lead to excessive mercury intake. This is especially concerning for pregnant women, nursing mothers, and young children.
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High sodium: Canned tuna often contains large amounts of added sodium, which some carnivore dieters try to restrict.
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Histamine content: Tuna and other canned fish tend to be higher in histamines than fresh fish. Those with histamine intolerance may react poorly.
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Lacks nutrients: Compared to red meat or organ meats, tuna is lower in certain nutrients like iron, zinc, and B vitamins. Over-relying on it could lead to deficiencies.
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Sustainability issues: Some tuna fishing and farming practices raise environmental sustainability concerns, like overfishing, bycatch waste, and fish farming pollution.
The Bottom Line
Canned tuna can be included as part of a well-formulated carnivore diet. It provides lean protein, omega-3s, and important vitamins and minerals. However, tuna intake should be balanced with other more nutrient-dense animal foods.
Pregnant and breastfeeding women, children, and those with high mercury levels should exercise caution and limit tuna intake due to mercury content. Choosing low-sodium options and avoiding additives is recommended.
While tuna is unlikely to cause problems for most following a carnivore diet, some may wish to moderate their intake or focus on other animal protein sources. As with any restrictive diet, work with a healthcare provider to ensure you are meeting all your nutritional needs.
Defining the Carnivore Diet
People who follow the carnivore diet only eat animal products. It is getting more attention because it is said to be good for your health. In this section, we’ll talk about its main ideas, the foods that are allowed, and the arguments about its supposed pros and cons.
At its heart, the carnivore diet is about consuming animal-based foods. It comes from the idea that people used to do well on meat-based diets and that going back to this ancestral way of eating can help with modern health problems.
Those following the carnivore diet consume a variety of animal products, including:
- Meat: Beef, pork, lamb, chicken
- Seafood: Fish (including canned tuna), shellfish
- Organs: Liver, heart, kidneys
- Dairy: heavy cream, cheese, milk
- Other Animal Foods: Eggs
These foods provide the primary sources of nutrition, emphasizing healthy fats and protein while excluding carbohydrates.
Benefits that proponents claim include:
- Weight Loss: Since it’s low in carbs, it may help you lose fat.
- Reduced Inflammation: Some reports say that the lack of plant-based foods that can cause sensitivities has led to less inflammation.
The diet, however, is not without controversies:
- Nutritional Deficiencies: Some people say that not eating fruits and vegetables could cause a lack of important nutrients.
- Long-Term Effects on Health: The diet is high in saturated fats, which may be bad for heart health, though this isn’t proven.
- Concerns about the environment: Some people worry about how long eating a lot of meat will last.
In the discussion on carnivore diet, rigor and careful consideration are applied to its examination.
Other Carnivore Diet Staples
Even though canned tuna is an important part of a meat-eating diet, there are many other healthy animal-based foods that can be eaten as well. Each category of these staples contributes to the overall nutrient profile of the diet.
These meats are from animals with a four-chambered stomach, which include beef, lamb, and goat. They are prized for their high-quality protein content and an excellent source of iron, zinc, and B vitamins. Grass-fed varieties are especially valued for their higher levels of omega-3 fatty acids.
- Beef is an important part of a carnivore’s diet and is full of nutrients like B12 and creatine.
- Lamb is often higher in fat than beef, which gives you energy and important fatty acids.
Chicken and pork are versatile sources of protein that also offer various important nutrients.
- Chicken is lower in fat than red meat but still has a lot of protein. Skin-on cuts bring additional fat content.
- Pork includes cuts like loin and chops, as well as bacon and lard, which is used a lot in cooking to add fat.
Full-fat dairy and eggs serve as complementary foods in the carnivore diet, offering both protein and fat.
- Eggs are a good source of protein because they have all nine essential amino acids and a lot of vitamins D and B12.
- Dairy: Choose full-fat foods like cheese, butter, and Greek yogurt that are low in lactose and high in calcium and fat-soluble vitamins.
For people who can handle dairy well, Greek yogurt and some cheeses can be good choices because they contain probiotics and other nutrients. Other easy, portable snacks that are high in protein and fat are beef jerky and fruit leather. But watch out for added sugars or ingredients that aren’t good for carnivores.
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