Book Review: The Carnivore Code by Paul Saladino, MD

I often stress the importance of including animal-based saturated fat in the diet, especially from red meat. I’m aware that this recommendation may seem counterintuitive compared to what many “experts” tell us. The Carnivore Code addresses many of the questions I’ve long had about nutrition, and for anyone considering a meat-based diet, this book is essentially the Bible.

Dr. Paul Saladino does an excellent job backing his claims with scientific research, clearly organized references, and thorough explanations. Each chapter includes anywhere from 15 to 135 citations, and with 14 chapters total, the book is packed with evidence.

Like many works on the meat-based diet, the early chapters explore human evolution compared to the great apes, then move into changes in human health after the advent of agriculture. I found Chapters 3 and 4 especially fascinating—they cover the chemical toxins plants produce as natural pesticides and compare plant-based nutrients to their animal-based counterparts. Saladino makes a strong case for the superior bioavailability and nutrient quality of animal foods.

As a physician, I’ve long known that cruciferous vegetables like broccoli are goitrogens, which can stimulate thyroid enlargement. At the thyroid, it competes with iodine for thyroid absorption. What I didn’t know was the extent of the toxicity of sulforaphane—a compound in broccoli often praised for its cancer-fighting properties. Saladino cites animal studies showing that sulforaphane doesn’t just kill cancer cells but also damages healthy cells, acting as a free radical that harms cell membranes, proteins, and DNA.

In Chapter 5, Saladino examines plant polyphenols such as curcumin and resveratrol. While these compounds are often promoted for their health benefits, he notes that no clinical trials have conclusively shown them to reduce inflammation, tissue damage, or abnormal immune markers. He also explains the biases and limitations in nutritional research and highlights concerns about plant flavonoids, which can trigger estrogenic effects and impair vitamin C absorption.

Chapters 6 and 7 discuss oxalates and lectins, with the latter also exploring possible links between certain plant compounds and Parkinson’s disease.

Perhaps the most important section of the book is Chapter 8, which details nutrients that cannot be obtained from plants. For anyone following a plant-based diet, this chapter is worth the price of the book alone.

Chapter 9 tackles fiber, a topic I was initially concerned about when switching to a meat-based diet. After reading the chapter and reviewing several of the cited PubMed studies, I confidently eliminated fiber from my diet without hesitation.

Chapters 10 and 11 dismantle two of the biggest myths about red meat—that it shortens lifespan and causes heart disease. These sections examine various chronic conditions often attributed to red meat, showing that the evidence simply doesn’t support those claims.

The final chapters provide practical guidance on following a carnivore diet, addressing different approaches (since it’s not one-size-fits-all) and potential side effects to be aware of. The book closes with a helpful FAQ section.

If you’ve ever questioned mainstream dietary advice and want a meticulously researched, thought-provoking look at the benefits of a meat-based diet, The Carnivore Code is essential reading.