The flexitarian diet was created by dietician Dawn Jackson Blatner to help people reap the benefits of a vegetarian diet but still enjoy animal products in moderation. That's why the name of this diet is a combination of the words "flexible" and "vegetarian".
Vegetarians eliminate meat and sometimes other animal foods, while vegans avoid meat, fish, eggs, dairy products, and all other food products of animal origin. Because flexitarians eat animal products, they are not considered vegetarians or vegans.
The flexitarian diet does not have clear rules or a recommended number of calories and macronutrients that should be consumed on a daily basis. In fact, it's more of a lifestyle than a diet.
It is based on the following principles:
Eat mostly fruits, vegetables, legumes and whole grains.
Focus on plant-based proteins.
Be flexible and include meat and animal products in your diet from time to time.
Eat the least processed, most natural forms of food.
Limit your intake of sugar and sweets.
As a result of its flexible nature and focus on what to include in the diet rather than what to restrict, the flexitarian diet is a popular choice for people who want to eat healthier.
How to choose animal products?
When including animal products, choose the following when possible:
Jaja: free-range or pasture-raised
Poultry: organic, free range
Fish: wild caught
Meat: from animals fed on grass or pastures
Dairy productand: organic from grass-fed or pasture-raised animals.
Benefits of a flexitarian diet
A diet rich in fiber and healthy fats is good for heart health. A study of more than 48.188 participants found that fish eaters and vegetarians had lower rates of coronary heart disease than meat eaters. A vegetarian diet is often high in fiber and antioxidants that can lower blood pressure and increase good cholesterol. A review of 15 studies from 2020 found that a vegetarian diet significantly reduces systolic and diastolic blood pressure.
Additionally, a 2020 study of vegetarian, pescatarian, and flexitarian diets involving 10.797 participants found that those who followed any dietary principle that excluded/reduced meat intake had lower body mass index, total cholesterol levels, and blood pressure of those who ate meat.
A flexitarian diet can also help you control your body weight. Several studies have shown that people who follow a plant-based diet can lose more weight than those who do not. A review of studies of more than 1.100 people found that those who consumed a vegetarian diet for 18 weeks lost 2 kg more than non-vegetarians. This and other studies also show that those who follow a vegan diet lose more weight than vegetarians.
Since a flexitarian diet is closer to a vegetarian diet than a vegan diet, it can help with weight loss, but probably not as much as a vegan diet would.
A study of more than 200.000 participants found that a diet that emphasizes plant foods and is low in animal foods is associated with about a 20% reduced risk of developing diabetes.
A diet high in plant-based foods such as fruits, vegetables and legumes and low in ultra-processed foods is associated with a lower risk of developing certain cancers. Research suggests that a vegetarian diet is associated with a lower overall incidence of all malignancies, but especially colorectal cancer.
Are there any downsides to this diet?
Some people may be at an increased risk of developing nutrient deficiencies when they reduce their intake of meat and other animal products, particularly deficiencies of vitamin B12, zinc, iron, calcium and omega-3 fatty acids. Vitamin B12 is naturally found only in animal products, so the use of supplements of this vitamin should be considered for those who practice this principle of nutrition.
Flexitarians may be deficient in zinc and iron because these minerals are best absorbed from food of animal origin. Most nuts, seeds, whole grains and legumes contain both iron and zinc. Adding a source of vitamin C is a good way to increase iron absorption from plant foods. Some flexitarians limit their intake of dairy products and must consume plant sources of calcium to get adequate amounts of calcium. These include kale, Swiss chard and sesame seeds.
Food that should be eaten regularly
Proteins: soy, tofu, tempeh, legumes, lentils
Non-starchy vegetables: greens, peppers, Brussels sprouts, green beans, carrots, cauliflower
Starchy vegetables: zucchini, peas, corn, sweet potatoes
Fruits: apples, oranges, berries, grapes, cherries
Nuts, seeds and other healthy fats: almonds, flax seeds, chia seeds, walnuts, cashews, pistachios, peanut butter, avocado, olives, coconut
Alternatives to plant-based milk: unsweetened almond, coconut, hemp and soy milk
Bilje: basil, oregano, mint, thyme, cumin, turmeric, ginger
Spices: soy sauce with reduced sodium content, apple cider vinegar, mustard, nutritional yeast, ketchup without added sugar
Drinks: still and carbonated water, tea, coffee.
What should you not eat?
Processed meat: bacon, sausage, ham
Refined carbohydrates: white bread, white rice, bagels, croissants
Add sugar and sweets: juices, doughnuts, cakes
Fast food: French fries, hamburgers, milkshakes
Advice, recommendations, topics about health await you on Thursday, February 9, in the new issue of the Zdravlje supplement, which you get for free with the printed edition of Vijesti.
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