Nowadays, there is a multitude of vegetarian recipes that are easily accessible through the internet. In fact, there is a rise in popularity for certain dietary regiments that aim to reduce the amount of meat that we eat. The tendency to gradually reduce our consumption of animal protein, while increasing our portion of fruits and vegetables consumed, has given birth to a new way of eating: flexitarianism. I decided to gather essential information on the subject and share it with you, so that you can get a better understanding of this new eating concept and who knows, maybe you will get inspired and even adopt this diet.
What is flexitarianism?
Flexitarianism is a way of eating that prioritizes flexibility and food freedom. Commonly called semi-vegetarianism, flexitarianism is the practice of vegetarianism, but with great flexibility. People who practice it are also called “part-time vegetarians”. This method consists of reducing one’s consumption of meat by alternating between vegetarian and omnivorous nutrition. It is important to explain different other concepts in order to understand where flexitarianism stands. While vegetarians exclude meat (beef, poultry, pork, fish, seafood) from their diet, vegans exclude all animal products (eggs, cheese, milk, honey, etc.). Flexitarians, who are neither vegetarians nor carnivores, are the result of a new diet that aims to eat less meat and choose high-quality seasonal products. Meat is therefore consumed in smaller quantities, but of better quality.
Why adopt a flexitarian diet?
More and more people are opting for a flexitarian diet. There are many reasons that motivate people to move in that direction: eating healthier, consuming more local products, being economically more responsible, animal welfare, health and the environment. Indeed, just like vegetarianism, flexitarianism has a strong ecological component at its core. It advocates for a high-quality diet and is respectful of the environment. Despite the many benefits of adopting flexitarianism, many remain reluctant to it for various reasons:
1. Health: Many are afraid to develop deficiencies in their diet. The flexitarian diet has a low risk of creating such deficiencies because of the wide range of ingredients there are to choose from. Alternately, when meat is consumed occasionally, it allows the body to receive all the essential nutrients it requires. Flexitarianism has several additional health benefits. The decrease in meat consumption helps prevent certain digestive diseases such as colon cancer. In addition, the reduction of processed foods, that are high in fat and sugar, helps prevent diabetes, hypertension and cardiovascular diseases. The types of diets that are based on fruits, vegetables and cereals can even facilitate weight loss since they are less heavy for the digestive system and less caloric. Plants abound with nutritional benefits: protein, water, minerals, vitamins, essential fatty acids, fibre, etc.;
2. The difficulty, real or perceived, to integrate this new lifestyle into our daily life: for example, you do not want to cook two separate meals every night since your spouse and your children eat meat or simply because it is not you who cooks at home. Conversely, this food concept is suitable for everyone. It allows young children to explore diverse new foods while encouraging adults to rediscover flavors they may have forgotten;
3. The maintenance of social ties: On the contrary, flexitarianism allows you to eat everything and easily keep your social life intact, thanks to its flexibility. No need to warn guests to prepare a “special” meal or to avoid going out to the restaurant;
4. Some other reasons why some people are reluctant include: the fear of the unknown, insufficient knowledge on the subject and lack of motivation to make certain dietary changes.
Furthermore, because it is mostly vegetarian, flexitarianism allows you to eat in a diversified way, while incorporating animal products in your diet from time to time. All food groups can be consumed, as only the frequency of the intake for each group changes. The practice of flexitarianism is therefore an excellent option for anyone wishing to move towards a primarily vegetal and plant-based diet. This type of diet allows you to change your eating habits gradually, avoiding any forms of restriction. For some people, flexitarianism is a transitional diet to vegetarianism while for others it is a definite way of eating.
Flexitarianism is essentially non-restrictive. It helps avoid falling into deprivation and staying away from practices that are too strict.
Decrease in meat consumption
Decreasing meat consumption can be very beneficial for both our health and the environment. Indeed, many scientific studies have shown that excess meat consumption can be linked to obesity, cardiovascular diseases and high cholesterol levels. As for the plants, they overflow with essential vitamins and minerals. Numerous documentaries on Netflix present a very interesting perspective on the food industry and meat consumption. Here are some recommendations:
Food Matters (2008)
What The Health (2017)
Hungry For Change (2012)
Food, Inc. (2008)
Forks Over Knives (2011)
Flexitarianism is varied and is mainly composed of foods such as fruits and vegetables, nuts and seeds, legumes and cereals. Protein sources are mostly vegetal, but can come from animal products occasionally. This form of diversified diet allows you to get all the nutrients that your body requires.
Quality rather than quantity
The flexitarian diet, which targets a less frequent consumption of meat, makes it possible to direct its choices towards quality products. Natural foods, containing little to no processed ingredients and ideally organic, are prioritized. By reducing the amount of processed products that we consume, we reduce foods that are high in fats and sugars.
Suitable for all
Since it does not impose any restrictions, flexitarianism is therefore accessible and suitable for the whole family. It is easy to follow on a daily basis, as it makes it possible to consume animal products on occasion.
In addition, there are more and more vegetarian and vegan recipe books. A multitude of recipes of all kinds are even available for free on the internet. Making changes to our eating habits takes time and requires adaptation, of course, but it can be achieved with a small amount of open-mindedness and creativity. Many recipes can easily be adapted with small modifications here and there. Moreover, Lebanese and Indian cuisines include a variety of completely vegetarian delicious recipes, just need to do a little digging!
Finally, flexitarianism gradually and occasionally introduces plant-based foods such as lentils, beans, quinoa and a ton of vegetables. This type of diet also allows you to treat yourself and enjoy the good things in life when you want. In addition, this can be very interesting for your wallet, since these simple and unprocessed products are fairly inexpensive. This is a good way to take care of yourself, without having to spend big money.