Flexitarian diet: what it is, what it consists of and when it is appropriate

There are several eating models that are healthy. The flexitarian diet can be one of them because is based on plant foods and incorporates some foods of animal origin, selected among the healthiest.

What is the flexitarian diet?

The “flexitarian” concept arises from the combination of the words “flexibility” and “vegetarian”, which already says a lot about the philosophy of this food trend.

Is a non-restrictive diet, which adapts to personal tastes and needs. It is often followed by people who value a vegetarian or lacto-ovo-vegetarian diet, but who do not need to give up some foods of animal origin, either for culinary pleasure, for health reasons, or even for convenience.

In general, most opt ​​for a occasional or moderate consumption, in frequency and quantity, of food of animal origin. Flexitarian people do not follow ethical criteria that prevent them from eating meat or fish, as is the case with vegans and many lacto-ovo vegetarians. Nor do they consider all foods of animal origin to be unhealthy.

Sometimes the flexitarian diet is presented as a temporary phase of adaptation between omnivorous and vegetarian or vegan diets.

What does a flexitarian diet look like in practice?

The flexitarian diet does not establish objectives in terms of calories, nor specific conditions in the combination of foods, way of preparing them or schedules.

In general, most flexitarians adapts to the recommendations agreed by nutrition experts, such as the Harvard University plate guideline, takes into account the guidelines of the World Health Organization (WHO) or is guided by traditional models such as the Mediterranean diet or the Japanese diet.

Flexitarians are usually people interested in health and, specifically, in caring for their well-being through food. That is why they can follow practices with sufficient scientific evidence on their health benefits:

To make the menus choose mostly whole natural foods, instead of their refined versions or ultra-processed products, which are usually rich in added sugars and poor quality fats.

Most of the calories in the flexitarian diet come primarily from nutrient-dense foods such as legumes, whole grains, vegetables and fruits.

The proteins They come mainly from foods of plant origin (legumes, whole grains, nuts and seeds) and to a lesser extent, from eggs, dairy products, fish or meat. Among meats, there is usually a preference for lean poultry (White meat). As for fish, white, blue or oily fish and shellfish are usually combined. Red or processed meat is usually rejected (the WHO considers them probable causes of cancer).

Flexitarians who want to eat red meat often seek it out organic quality and grass-fed animals. Organic eggs and dairy products are also preferred.

What are the benefits of the flexitarian diet?

Scientific evidence indicates that the balanced flexitarian diet, due to its emphasis on the presence of plant foods, can help reduce the risk of cardiovascular disease, diabetes and certain types of cancer, as well as help control weight.The adequate amounts of macronutrients, vitamins, minerals, antioxidant phytonutrients, and fiber that a vegetarian diet can provide explain the benefits.

An article published in the magazineFrontiers in Nutrition by nutritionist Emma J Derbyshire, concludes from a review of 25 studies that a vegetarian diet may produce benefits in relation to body weight, metabolic health and blood pressure. Consequently, it can reduce the risk of cardiovascular disease, diabetes, obesity, certain types of cancer, and inflammatory diseases.

The benefits of the diet are based on the nutritional quality of the selected plant foods and on the moderation or absence of products that increase the risks, such as red meat and ultra-processed foods.

Compared to vegan and vegetarian diets, the flexitarian diet facilitates the intake of vitamin B12, making it unnecessary supplementation, and omega-3 fatty acids EPA and DHA from fatty fish, more easily assimilated than the omega-3 found in a small number of plant foods.

When should you follow a flexitarian diet?

Anyone can benefit from a reduction in the consumption of red meat, since it is usually excessive. It is also positive to increase the presence of whole plant foods, rich in minerals and vitamins, fiber and antioxidants.

A flex vegetarian diet can reduce inflammation and it can help in the case of suffering from inflammatory bowel diseases, such as Crohn’s disease.

It can also be recommended for people who want to follow a essentially vegetable diet, but who have difficulties, for example, digesting legumes.

Tips to get started on the flexitarian diet

At each meal, at least 75 percent of the volume of the intake must be made up of plant foods, including vegetables, legumes, cereals and fruit. When choosing protein sources, opt for plant-based foods first (legumes, including soybeans), which can sometimes be supplemented with eggs or moderate amounts of meat or fish.