unlock a healthier way of eating: the flexitarian diet

health benefits of a flexitarian diet

among the many health benefits provided by a flexitarian diet, a lowered risk of chronic disease is perhaps the most notable and impactful. one review of evidence-based literature found evidence linking flexitarian diets and benefits for body weight, improved metabolic health, blood pressure, and reduced risk of type 2 diabetes.

another study found that adopting a flexitarian diet is associated with a 19-per-cent reduction in premature death among adults. while that same study also found a bigger risk reduction with a vegan diet (22-per-cent reduction), adopting a vegan diet and restricting all animal-based foods was also associated with insufficient intakes of vitamin b12 (occurring naturally only in animal products) and calcium (higher in dairy products). other studies also indicated that vegan diets are lower in protein and may result in nutritional deficiencies of zinc and selenium, in addition to vitamin b12 and calcium. hence, the flexitarian diet not only provides the health benefits of a plant-based diet, but it also supports nutrient adequacy from both plant-based and animal-based foods .  

additionally, analysis from the canadian community health survey (cchs) shows that protein quality decreases with diets providing large amounts of plant-based protein. balancing both plant and animal sources of protein improves overall nutrient quality.

environmental benefits

the flexitarian diet not only provides benefits for our personal health, but you can also feel good knowing it does the planet some good. it can help reduce greenhouse gas emissions, as well as land and water use . 

getting more variety in our diet is also good for the environment. humans are too reliant on just a few plants and animals for food, and in fact, 75 percent of our diet comes from only 12 plants and 5 animal species. if more people adopted the flexitarian diet, it would enable more diverse food production and support the global biodiversity of plants, animals, and microorganisms. 

types of foods to focus on

“the flexitarian diet allows for a variety of food sources, and to enjoy the benefits and flavours of both animal and plant-based proteins,” says registered dietitian maryam naslafkih. supplied

“when filling up our plate for a meal, we should aim for half of our plate being vegetables, a quarter being high fibre sources of carbohydrates such as whole grains, and the other quarter for animal protein sources – a little more if the protein source is plant-based,” says naslafkih. “let’s think of filling out our carts the same way. don’t be scared to explore the frozen section too for quality vegetables, fruits and plant-based protein such as edamame. moreover, plant-based proteins are amazing budget-friendly options with a longer shelf life.”

the bottom line