Low-Carb Diets Could Be Draining Your Electrolytes Without You Realizing It

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Keto and carnivore diets may be trending, but they come with a hidden cost: electrolyte imbalance. According to a recent article in the New York Post by Diana Bruk, certified personal trainer Benjamin Nevares warns that these low-carb eating styles can leave followers feeling fatigued, dizzy, or crampy — all signs of low electrolyte levels.

Why? Carbohydrates help your body retain electrolytes like sodium and water. When you ditch carbs, you also risk flushing out these essential minerals. That’s especially problematic for people on strict animal-based diets like carnivore, which eliminate fruits, vegetables, and whole grains — all rich in potassium, magnesium, and other vital nutrients.

While supplements like LMNT and Liquid I.V. exist, Nevares suggests turning to whole foods first. For those open to plant-based options, bananas, kiwis, oranges, avocados, spinach, quinoa, tofu, and pumpkin seeds are excellent sources of natural electrolytes. Even coconut water and pickle juice are standout choices.

If you’re sticking to a stricter carnivore or keto plan, options are limited, and some people end up relying on added salt or broth. But that can come at the cost of missing out on fibre, phytonutrients, and the planet-friendly benefits of a plant-based diet.

Electrolytes aren’t just about hydration — they’re key to heart health, muscle function, and energy. Without them, long-term health risks can pile up, especially when animal-based diets cut out the most efficient sources.

See also Are you tired of wondering whether your favorite products are harming animals? Do you want to make a positive impact on the environment and animal welfare? We've got you covered. Here's a list of 20 common animal-derived ingredients and their plant-based alternatives.1. Gelatin: Derived from animal bones and connective tissue, gelatin is often used in food, photography, and cosmetics. The alternative is agar or carrageenan.2. Honey: While some bees are happy to help with pollination, honey production can be detrimental to bee colonies. Coconut nectar or maple syrup make excellent substitutes.3. Lanolin: Obtained from sheep's wool, lanolin is used in cosmetics and pharmaceuticals. Its plant-based alternative is coconut oil or olive oil.4. Collagen: A protein derived from animal bones and skin, collagen is often used in skincare products. Look for alternatives like aloe vera, green tea extract, or vitamin E oil.5. Casein: A milk-derived ingredient used in food and cosmetics, casein can be replaced with pea protein or potato starch.6. L-Carnitine: Found in animal-based supplements, L-carnitine is also synthetically produced. Consider taking a synthetic version instead.7. Whey: The liquid part of milk after cheese production, whey is used in food and supplements. Its plant-based alternative is pea protein or potato starch.8. Pepsin: An enzyme derived from animal stomachs, pepsin helps digest proteins. Try fungal-based pepsin alternatives like Aspergillus or Mucor.9. Caseinate: A milk-derived ingredient used in food and cosmetics, caseinate can be replaced with pea protein or potato starch.10. Chitin: A polysaccharide found in crustacean shells, chitin is used in various industries. Its plant-based alternative is beta-glucans from mushrooms or algae.11. Keratin: A protein derived from animal horns and hair, keratin is used in cosmetics and skincare products. Look for alternatives like aloe vera, green tea extract, or vitamin E oil.12. Gel Spa: Many spa products contain gelatin, which can be replaced with agar or carrageenan.13. Silk: Used in clothing and textiles, silk is often produced through animal-based sericulture. Consider vegan-friendly alternatives like Tencel or bamboo fibers.14. Collagen Peptides: A protein supplement derived from animal bones and skin, collagen peptides are also synthetically produced. Opt for synthetic versions instead.15. Gelatin Gummies: Many gummy products contain gelatin. Look for plant-based alternatives like agar or carrageenan.16. Lecithin: A phospholipid derived from animal eggs or soybeans, lecithin is used in food and supplements. Choose a soy-derived or synthetic version instead.17. Shellac: A resin derived from the secretions of female lac bugs, shellac is used as a food coating and adhesive. Its plant-based alternative is carnauba wax or beeswax.18. Carmine: A red food coloring derived from crushed beetles, carmine is often used in cosmetics and food products. Consider using natural alternatives like beet juice or turmeric.19. Tannins: Plant-derived compounds that can be found in various products, tannins are also synthetically produced. Opt for synthetic versions instead.20. Squalane: A moisturizing ingredient derived from animal liver oil, squalane is used in cosmetics and skincare products. Look for plant-based alternatives like olive oil or sweet potato starch.

Going vegan or plant-based doesn’t just help the animals and the Earth — it can also keep your electrolyte game strong. Try swapping the steak for a spinach and quinoa salad or sipping coconut water post-workout. It’s better for your body and the planet.

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