Flexitarianism: a diet that helps take care of your health and the environment.

The trend is obvious. In search of a recipe for a healthy life, we are increasingly looking for alternative diets. One of the most popular is the flexitarian one. It involves limiting meat consumption in favor of more plants in the diet. It is important that flexitarians are not radical. They want to limit meat, not give it up completely.

Research conducted by the IQS agency shows that 43% of Poles declare that they eat less meat. Of this group, 1% do not consume animal products at all. Another 1% do not eat meat, but eat fish. However, the most numerous group are flexitarians ¹ .

In turn, from the report "Vegetarians and meat-eaters under the microscope!" shows that over 20% of residents of large cities describe themselves as vegetarians. They are much more likely to be women, who constitute the absolute majority of this group ² .

Why do flexitarians give up meat?

The term "flexitarian" was first used in 1992 and has been gaining popularity for almost 3 decades. Many people who give up the daily cutlet or meat sauce decide to do so out of concern about the quality of meat available in supermarkets. They justify their decision by saying that meat contains antibiotics and hormones. Others declare that their decision is based on ethical considerations and ecological awareness . The topic of moral food choices is important here. Many flexitarians declare that they do not want to contribute to animal suffering. And it is unavoidable in industrial farming, which also increases the carbon footprint ³ . Research shows that switching to a flexitarian diet can reduce greenhouse gas emissions by 7%. ⁴ .

The flexitarian diet eats less meat, but of better quality. You can buy them , for example, in local stores or from breeders. The diet does not involve eliminating any product, but adding more plants to the menu . A valuable source of protein is lentils, legumes, nuts and seeds.

Limiting meat prevents disease.

The foods listed above are also good sources of soluble fiber. This makes it easier to keep your cholesterol levels under control. Research shows that using a flexitarian diet combined with physical activity coincides with recommendations for reducing the risk of breast and prostate cancer. ⁵ . WHO research shows that eating 50 g of processed meat a day increases the risk of developing colorectal cancer ⁶ . The flexitarian diet is simple and tasty prevention .

Many studies show that a diet rich in fiber and healthy fats (e.g. vegetarian) has a positive impact on health . It allows you to maintain an appropriate weight and reduces the risk of heart disease, cancer and diabetes. It turns out that vegetarians have a 32% lower risk of heart disease compared to people who eat traditionally . The flexitarian diet is similar to the vegetarian diet in terms of the amount of fiber and other valuable nutrients. Therefore, it can be assumed that it has a similarly positive effect on health.

What do flexitarians eat?

There are no rigid rules and principles in this diet , the observance of which will make us a flexitarian. It mainly involves eating lots of vegetables, fruits and whole grains. It is important to provide the body with plant protein instead of animal protein. From time to time, meat from a good, trusted source appears on the menu. Flexitarians try to eat as little processed products as possible and limit their sugar intake.

So what to eat? Soy, tofu, lentils to provide the body with protein. Vegetables and fruits are important, preferably 5 portions a day or more, as well as seasonal herbs and nuts. To drink, we recommend drinks made from almonds, coconut or soy, water and unsweetened juices and teas. If we eat animal products, it is worth paying attention to their origin. Let the eggs come from free-range hens, the fish - from outside the farm, and the poultry - organic.

The flexitarian diet is becoming more and more popular due to its advantages. However, it is also worth keeping an open mind and common sense when it comes to this type of diet. When we limit the amount of red meat in our diet, we need to provide alternative sources of iron and zinc . How? Include green vegetables in your diet. Kale and spinach will work well, while grains and nuts will help provide zinc. It is worth ensuring the appropriate level of vitamin C, which facilitates the absorption of iron. We can find it in citrus fruits, strawberries, melon and peppers. If you eat less fatty fish, you need to ensure that you supply omega 3 fats. They can be found in algae, nuts and chia seeds. The source of vitamin B12, which does not occur in plants but is extremely important for our health, can - and should - be supplements.

Bibliography:

1. “Flexitarians are coming”, IQS Reports, accessed December 8, 2021.
2. Grzelak K., “The end of pork chop? Already over 20 percent of Poles from large cities are vegetarians. Focus.pl, April 6, 2021
3. Gadomska H., “More and more flexitarians in Poland. Check if you are one of them." Focus.pl, June 8, 2020
4. Aleksandrowicz L., Green R., Joy EJ, Smith P., Haines A., “The Impacts of Dietary Change on Greenhouse Gas Emissions, Land Use, Water Use, and Health: A Systematic Review.” PLoS One. 2016
5. Abbigail P., "Benefits of a Flexitarian Diet: Educating College Students of Lifestyle Approaches to Reducing the Risk of Developing Breast and Prostate Cancer." Mahurin Honors College Capstone Experience 2016
6. Bouvard V., Loomis D., Guyton KZ et al., “Carcinogenicity of consumption of red and processed meat“. The Lancet, October 26, 2015
7. Crowe FL, Appleby PN, Travis RC, Key TJ, “Risk of hospitalization or death from ischemic heart disease among British vegetarians and nonvegetarians: results from the EPIC-Oxford cohort study.” Am J Clin Nutr., March 2013
8. Gifford B., “Going meat-less, not meat-free: What is flexitarianism?” Nutritionist Resource, March 25, 2019