What Is a Flexitarian Diet?

The flexitarian diet has several health advantages because it is rich in minerals, antioxidants, proteins, and fiber. It promotes consuming whole foods.

1. Controls diabetes
   • Evidence suggests that the flexitarian diet may help with type II diabetes management. The diet discourages most animal products and emphasizes eating plant-based foods, such as legumes, fruits, whole grains, seeds, veggies, and nuts. Following a food pattern rich in phytonutrients and dietary fiber significantly lowers the risk of type II diabetes.
2. Promotes weight loss
   • A study reported that this diet has essential nutrients that lower cholesterol and fat levels in the body, helping people lose extra weight. This diet helps maintain the lost weight because of limited sugar and processed food in the diet. As a result, those who follow this diet reduce their weight and keep it off.
3. Prevents cancer
   • A diet high in wholesome foods, such as fruits, vegetables, and legumes, and low in processed foods, meat and red meat has been linked to a lower risk of developing certain types of cancer. Studies show that vegetarian diets are associated with a fewer number of cancers.
4. Improves heart health
   • The flexitarian diet is a good source of natural fiber, antioxidants, and healthy fats that enhance cardiac health and functions.
5. Improves skin health
   • The flexitarian diet provides a variety of nutrients, including polyphenols and vitamins A, C, and E. These nutrients increase skin barrier function, reduce inflammation, protect against UV rays, and neutralize free radicals that damage healthy skin cells. They support collagen formation and reduce inflammation.

Foods to include frequently in a flexitarian diet

• Proteins: Soybeans, tofu, tempeh, legumes, and lentils.
• Nonstarchy vegetables: Greens, bell peppers, green beans, carrots, and cauliflower.
• Starchy vegetables: Pumpkin, peas, corn, and sweet potato.
• Fruits: Apples, oranges, berries, grapes, and cherries.
• Whole grains: Quinoa, wheat, oats, and buckwheat.
• Nuts and seeds: Almonds, flaxseed, chia seeds, walnuts, cashews, and pistachios.
• Healthy fats: Avocados, olives, and coconut.
• Plant-based milk alternatives: Almond, coconut, and soy milk (unsweetened).
• Spices and herbs: Basil, oregano, mint, thyme, cumin, turmeric, and ginger.
• Condiments: Soy sauce, apple cider vinegar, mustard, and ketchup without added sugar.
• Beverages: Water, tea, and coffee.

Animal products to include occasionally in a flexitarian diet

• Egg (organic, farm-raised)
• Poultry (organic, farm-raised)
• Fish (wild-caught)
• Meat (grass-fed)
• Dairy (organic from grass-fed or pastured animals)

Foods to avoid

• Processed meats
• Refined carbs
• Added sugar and sweets
• Fast food

When properly planned, a flexitarian diet can be healthy. However, some people could be at risk of nutritional deficiencies if they restrict their consumption of animal products.

Some of the nutrients that could be insufficient include:

• Vitamin B12
• Zinc
• Iron
• Calcium
• Omega-3 fatty acids

The flexitarian diet emphasizes eating whole plant proteins, minimally processed foods, and a limited amount of animal products. This diet may help you lose weight and lower your risk of diabetes, heart disease, and cancer. It may benefit the environment.

To avoid nutritional deficiencies and obtain the maximum health benefits, your flexitarian diet must be carefully planned.