Can You Eat Beef Jerky on Carnivore Diet? What Experts Say

The carnivore diet, a diet exclusively made up of animal-based foods, has gained popularity among those seeking better health, weight loss, and improved mental clarity. This restrictive diet focuses on foods like beef, chicken, fish, eggs, and animal fats, but what about snacks? One commonly asked question is: Can you eat beef jerky on the carnivore diet?

Beef jerky is a convenient, protein-packed snack that’s widely consumed by many, including those on low-carb and high-protein diets. But does it fit into the strict carnivore lifestyle? In this post, we will dive deep into what experts say about eating beef jerky on the carnivore diet, including the nutritional aspects, potential benefits, and risks. Plus, we will provide some important tips for making the best choices when selecting beef jerky while on the carnivore diet.

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What is the Carnivore Diet?

Before delving into whether beef jerky can be included, it’s essential to understand the basic principles of the carnivore diet.

The carnivore diet is an extreme version of the low-carb, high-protein ketogenic diet. Unlike keto, which allows for some plant-based foods, the carnivore diet strictly eliminates anything non-animal. This means the only foods allowed on the carnivore diet are:

• Beef
• Pork
• Lamb
• Poultry
• Fish
• Eggs
• Animal-based fats (like butter, tallow, and lard)

The core idea behind the carnivore diet is that humans are designed to thrive on animal products, and by cutting out plant-based foods (including vegetables, fruits, grains, and legumes), people can reduce inflammation, improve mental clarity, and experience various health benefits.

With that foundation, let’s see how beef jerky fits into this approach.

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Can You Eat Beef Jerky on the Carnivore Diet?

The Simple Answer: Yes, But With Caution

Experts agree that, technically, beef jerky is a carnivore-approved snack because it’s made from meat, the primary food group in the carnivore diet. However, the key issue comes down to the ingredients and processing of the beef jerky.

Traditional beef jerky is made by marinating beef in a combination of salt, spices, and sometimes sugar or other preservatives before dehydrating it to create a shelf-stable snack.

While beef jerky provides protein, fat, and essential nutrients, the presence of additional ingredients — particularly sugar, preservatives, and flavorings — can cause concern for those strictly following the carnivore diet.

So, yes, you can eat beef jerky, but it’s essential to choose jerky that aligns with the strict guidelines of the carnivore diet.

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Nutritional Value of Beef Jerky on the Carnivore Diet

To understand whether beef jerky is a good fit for the carnivore diet, it’s important to consider its nutritional profile.

A typical serving of beef jerky (about 1 ounce or 28 grams) provides the following:

• Calories: 70-120 kcal
• Protein: 11-15 grams
• Fat: 4-7 grams
• Carbohydrates: 2-4 grams (depending on added sugar)
• Sodium: 500-700 mg (due to the curing process)

Beef jerky is high in protein and fat—two key macronutrients that make it appealing for those on a carnivore diet. However, it can also contain a substantial amount of sodium, which can be a concern if consumed excessively. Additionally, many commercially available jerky brands use added sugars and preservatives to enhance flavor and preserve shelf life, which conflicts with the “zero-carb” principle of the carnivore diet.

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Why You Should Be Careful with Commercial Beef Jerky

While beef jerky can be a good protein source, there are several factors to consider before adding it to your carnivore diet routine:

1. Added Sugar and Carbs

Some beef jerky brands, especially the flavored varieties, contain added sugars (such as brown sugar, honey, or molasses). These ingredients increase the carb count and can kick you out of ketosis if you’re following a more strict carnivore approach.

What experts say: Dr. Shawn Baker, a prominent advocate of the carnivore diet, advises avoiding foods with added sugars, even in small quantities. This could affect your progress and overall health on the diet. Always check the ingredient list and choose jerky with no added sugars or carbs.

2. Preservatives and Additives

Commercial jerky often includes preservatives, such as nitrates and nitrites, to prevent spoilage and improve color. While these chemicals are generally considered safe in small amounts, some people prefer to avoid them due to potential long-term health concerns.

What experts say: Some health professionals recommend choosing jerky that is free from additives and preservatives to avoid potential negative effects on digestion and long-term health. Opt for grass-fed and nitrate-free jerky if possible.

3. High Sodium Levels

Beef jerky is naturally high in sodium due to the curing process. Excessive sodium intake can lead to dehydration or electrolyte imbalances, which is especially important for those on the carnivore diet since the lack of fruits and vegetables can make it harder to maintain electrolyte levels.

What experts say: Dr. Paul Saladino, another leading expert on the carnivore diet, emphasizes the importance of balancing electrolytes. If you’re consuming jerky frequently, be sure to monitor your sodium intake and stay hydrated.

4. Quality of the Meat

The quality of the meat used in beef jerky is also an important factor to consider. Many jerky brands use grain-fed beef, which may contain higher levels of omega-6 fatty acids. On the carnivore diet, many people prefer grass-fed beef, which has a better omega-3 to omega-6 ratio and is generally considered more nutritious.

What experts say: Opt for grass-fed beef jerky whenever possible. Not only is it a better quality product, but it also supports sustainable farming practices.

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How to Choose the Best Beef Jerky for the Carnivore Diet

When selecting beef jerky for the carnivore diet, keep these tips in mind:

1. Check the Ingredients: Look for jerky that only contains beef, salt, and natural spices. Avoid jerky with added sugars, preservatives, or flavor enhancers.
2. Go for Grass-Fed: Choose grass-fed beef jerky to get a healthier product with a better fat profile.
3. Limit Sodium Intake: Be mindful of sodium levels, especially if you’re eating jerky frequently.
4. Portion Control: While jerky can be a great snack, consuming it in large amounts isn’t ideal. Use it as a supplement, not a primary food source.

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FAQs About Beef Jerky on the Carnivore Diet

Conclusion: Can You Eat Beef Jerky on the Carnivore Diet?

In conclusion, yes, you can eat beef jerky on the carnivore diet, but it’s important to choose the right type of jerky. Look for sugar-free, preservative-free, and grass-fed jerky options to ensure you’re staying in line with the principles of the carnivore diet. Moderation is key to avoid issues like excessive sodium intake or over-reliance on jerky as a snack.

Beef jerky can be a delicious and convenient snack when you’re on the go, but it’s important to choose wisely and maintain balance in your diet.