Is Flexitarianism the newest diet trend?
The word flexitarian has been around for some time to define anyone who consciously reduces their meat intake to three or more days a week. It was added to the Oxford English Dictionary in 2014: flexitarian refers to an individual who follows a primarily but not strictly vegetarian diet, occasionally eating meat or fish.
It is the newest food trend with studies observing an active and purposeful movement away from a meat heavy diet, a transition that is fuelled by a combination of health, environmental and animal welfare concerns. Flexitarians argue that the less extreme alternative of reducing meat consumption is easier to adopt than avoiding meat altogether. It has broader appeal. There are no rules for being a flexitarian. It is an adaptable and practical method for being a vegetable lover. It is a healthier diet that significantly includes more vegetables, wholegrains, beans, nuts and seeds whilst reducing meat, poultry and diary.
The health benefits of the flexitarian diet are not as noticeable as they are with a strict vegetarian diet, but there is still merit in consuming less meat. Studies show that limiting meat has a number of potential health benefits with strongest evidence appearing to be in relation to weight loss, reduced risk of type 2 diabetes, blood pressure and heart disease, as well as lowering levels of LDL cholesterol and maintaining overall health.
A Spanish study presented at the European Congress on Obesity in Portugal in 2017 claimed that a flexitarian diet in which meat and dairy are limited but not excluded can significantly reduce the risk of obesity.The part time vegetarian diet in the study was very similar to the Mediterranean diet, where evidence suggests the reduced risk of obesity, and cancer.Furthermore, the healthy eating pyramid introduced by the Harvard School of Public Health in 2008 provides evidence-based dietary advice recommending less meat, and including more fruit, vegetables, wholegrains and nuts, and healthy fats/oils in the diet.
Experiment with vegetarian meals by steering your diet into a flexitarian diet avoiding meat once a week to ease the transition. Flexitarian is not just about eating less animal products, but also making smart food choices in general. There are various types of plant based proteins available to ensure that key vitamins, minerals and macronutrients are included in the flexitarian diet.To get started, load up on greens: spinach, silverbeet, kale and broccoli, include legumes: lentils, mung beans, chickpeas, black beans, and try meat substitutes: soy based products such as tofu, soy meat along with a variety of other vegetables including mushrooms, wholegrain breads, nuts and fruit.Remember potatoes are not considered a vegetable because of its negative impact on blood sugar.
Maybe the part time vegetarian movement is here to stay with the flexitarian diet emerging as an achievable alternative to being strictly vegetarian or vegan. Lean towards the veggie option once in a while, and why not choose meatless meals when veggies taste so good.