If you’ve never thought about using the flexitarian diet, now may be a good opportunity as at any. A strict vegan diet could prolong your life and also help the environment but it’s not the most suitable option for all. And that’s why an omnivore who is committed, whether or not you have a heart disease or an eagerness to contribute to the cause and be a better person, might consider flexitarianism.
Unsure of what it means to be a flexitarian? We’re here to tell you. According to Merriam-Webster’s dictionary, the term “flexitarian” refers to “one who eats a diet that is normally vegetarian but occasionally incorporates fish or meat. ” This is basically calling for being a vegetarian or vegan without being forced to give up meat or animals in totality.
Therefore you can benefit the earth, shed some weight, boost your metabolism and possibly even stave off diabetes without needing to spend all your money for vegan-friendly cheese. It’s (most) of the health benefits of dairy without loss of nutrition. Here’s a comprehensive look at all you should be aware of about this way diet.
Do you get enough protein from your flexitarian diet?
There are many great benefits to becoming an flexitarian. However, it is possible to question whether you’ll be getting enough protein when you eliminate the majority of the meat you consume in your diet. The simple solution is yes. But, the majority of your protein will come from different types of sources. ” flexitarian diet emphasize plant proteins and other whole, minimally processed plant foods while limiting animal products,” Healthline explained. Additionally, you’ll having meat on occasion which means you’ll receive animal proteins.
Incredibly, the majority of Americans consume too much protein from animal products and might need to reduce. In fact according to a research paper released in the International Journal of Humanities and Social Science, Americans’ meat consumption has exploded. Between 2002 and 2004, meat consumption of the U.S. went up a staggering 13 percent, from 192 to 221 pounds per year. If you meet this figure, it means you’re getting double the amount of protein you actually require.
The flexitarian diet is a great choice for many health advantages
If you think there are health benefits associated with eating semi-vegetarian foods are somewhere in between the benefits of a vegan diet and the negative effects of a full-on carnivore diet, you’re correct. Most studies suggest that eating a vegan or vegetarian diet helps you avoid all kinds of illnesses, whereas going semi-vegetarian can also benefit you but not in the same extent.
For instance, Frontiers in Nutrition explained that the rate of metabolic syndrome among meat eaters is approximately 39.7 percent, but it’s only 25.2 percent for vegetarians. It’s still slightly higher for the flexitarians (37.6 percent) however it’s improving in the right direction. Regarding blood pressure, the study referenced in Frontiers in Nutrition was pretty tiny (just 26 women who were postmenopausal) however, it did show that those who eat meat were “significantly higher” blood pressure than flexitarians.
The transition to a flexitarian style of eating may “reduce global mortality by 6-10%,” according to this report. As such even if believe that being a vegetarian or vegan is right for you, it does not mean that you have to look around and buy that 16-ounce meat. You can still enjoy some of the advantages of a vegan diet, but without going vegan.
You could lose weight using the flexitarian diet
If you’ve considered taking on an flexitarian diet, you may be doing so in desire to lose weight. Now let’s consider the main issue: If you choose to follow the flexitarian diet, will you actually lose weight?
As per Frontiers in Nutrition The answer is affirmative … likely. A six-month study showed that obese people who abstain from animal products lost weight more than those using other types of diets that are based on plants. However, this doesn’t mean that the flexitarian diet won’t work for you. A Korean study, which was referenced in Frontiers in Nutrition specifically found postmenopausal women who consumed the flexitarian diet were “significantly” lower BMI, body weight and percentage of body fat than women who followed a typical meat-based lifestyle.
A flexitarian diet can protect against diabetes
As per the Centers for Disease Control, diabetes is the cause of concern for over 34 million people. That is roughly one in the one of your acquaintances has diabetes up to 95 percent suffer from type 2 diabetesone that develops in the adult years. What causes this to happen? It’s likely to have something to have to do with diet.
The relation between flexitarian eating with diabetes have been researched. Between 2000 to 2016, six distinct studies examined this issue and the results appear to suggest that flexitarianism is positive with regards to issues like glucose and insulin. A study looked at postmenopausal women who had been following the flexitarian diet for more than 20 years. They observed that their glucose and insulin levels were less than those of people who ate meat as a control group.
It is a flexitarian diet is good for your heart.
Similar to the vegetarian and flexitarian ones have been linked with improved cardiovascular health. A study that was published in 2020 by Cambridge University Press followed nearly 11,000 people over the course of 13 years and concluded that those who deliberately cut down the amount of meat they consumed were lower in cholesterol all-around, which is great news, particularly when you’re looking to avoid taking lots of medications when you get older.
These benefits could are due to the nature of flexitarians to weigh less than full-time eaters. A lower BMI generally implies an improved heart. However, there are other aspects that are at work also. Flexitarians consume healthier foods such as antioxidants and fiber and consume less saturated fats and other harmful ingredients such as haem Fe and N-glycolylneuraminic acids, which means it’s not all about weight.
It’s worth noting that the study showed that the prevalence of flexitarianism remained fairly steady over the course of the 13 years that suggests that people who choose to follow the flexitarian diet don’t have much problems sticking to it over the long run.
The adoption of a flexitarian diet may reduce your cancer risk
If you’re looking to decrease the risk of developing cancer and reduce the risk of developing cancer, a vegan diet is an excellent choice. As per Frontiers in Nutrition vegans are at a less risk of getting cancer than those who eat meat However, it is surprising that vegans also have a higher risk of developing cancer over those who follow conventional vegetarian meals.
Additionally, vegan diets are believed to reduce the risk of prostate cancer, whereas vegan and meat-centric diets are not. Interestingly, colorectal cancer was lowest in pesco-vegetarians (people who eat fish but no other animal meat), followed by lacto-ovo-vegetarians (eggs and dairy eaters), then vegans, then flexitarians, then meat eaters.
To be honest many studies examine vegetarians, vegans, and meat eaters. However, they do not consider those who are flexitarians. This is likely since flexitarianism is a relatively concept that’s not widely known and there isn’t any consensus as far as what and how much meats flexitarians eat. But, Healthline explained that “incorporating more vegetarian foods by eating flexitarian may reduce your cancer risk.”
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