Flexitarian diet: Exploring its benefits and impact on your health

Following different diets has become a fad now. Every other day, the spotlight is on a new kind of diet that people want to experiment with as people expect quick results. However, experts have warned that following fad diets can often become an issue especially if you are not well-educated about it. While the buzz around Intermittent Fasting has finally died a little now, there is interest around a Flexitarian Diet, even as people pursue a pure vegetarian or vegan diet.

For the uninitiated, experts say the Flexitarian Diet is a flexible vegetarian diet that includes the consumption of animal products in one's daily diet. Interestingly, they say the diet is not like any other fad diet and actually works for Indians. Varsha Gorey, clinical nutritionist at Apollo Hospitals in Navi Mumbai, explains, "India is known for its variety of foods and culinary spread across different states over the country. If we look at it, we need a flexitarian menu, and this flexitarian menu will help us get the goodness and reduce the bad component in our diet." A perfect balance of vegetarian diet with some inclusion of animal products is ideal to get the most out of what we eat.

Dr Suvarna Sawant, HOD, Clinical Nutrition & Dietetics, Nanavati Max Super Speciality Hospital, explains, "The Flexitarian diet includes a wide variety of foods: an abundance of fruits and vegetables, whole grains, legumes, nuts, and seeds for plant-based nutrients; and moderate amounts of meat, poultry, fish, dairy, and eggs for additional protein and micronutrients. Beverages would focus on water, herbal teas, and other low-sugar drinks, complementing the diet's health-centric approach."

With growing interest around different kinds of diets, mid-day.com spoke to Mumbai experts like Gorey, Sawant and Amreen Shaikh, head dietician, Wockhardt Hospitals, Mumbai Central, to dissect the Flexitarian Diet. They not only tell you what is unique about the diet but also explain its benefits for men and women, and why it is a diet that most Indians can conveniently follow.

What is a Flexitarian diet?
Sawant: A Flexitarian diet is a lifestyle choice that emphasises a balanced diet comprising mostly vegetarian foods while allowing for moderate consumption of meat and animal products. It's an inclusive diet that adapts to an individual's nutritional requirements and goals.
Is it feasible for people to adopt the diet in India?

Gorey: In India, we have lot of traditional communities and culture. India is known for its variety of foods and culinary spread across different states over the country. If we look at it, we need a flexitarian menu, and this menu will help us to get the goodness and reduce the bad component in our diet. India's rich culinary heritage is rooted in plant-based foods, making it conducive to embracing a flexitarian lifestyle.

Traditional Indian cuisine emphasises a wide variety of vegetables, lentils, legumes, grains, and spices, which align well with the principles of a flexitarian diet. Furthermore, incorporating small amounts of locally sourced meats, dairy, and eggs can provide additional nutrients while still adhering to cultural preferences and dietary habits.

For example, dishes like dal (lentil stew), sabzi (vegetable curry), and roti (whole wheat flatbread) can form the basis of meals, supplemented with occasional servings of lean meats, fish, or dairy products. Moreover, the flexitarian approach promotes sustainability by encouraging reliance on seasonal, locally grown produce, which is readily available in India's diverse agricultural landscape.

What makes the diet unique?
Gorey: The unique aspect of the diet lies in its flexible and inclusive approach to eating. Unlike strict vegetarian or vegan diets, which eliminate animal products entirely, the flexitarian diet allows for occasional consumption of meat, poultry, fish, dairy, and eggs. This flexibility makes it more adaptable and sustainable for a broader range of individuals, catering to diverse cultural, social, and personal preferences.

Additionally, the diet prioritises plant-based foods, emphasising fruits, vegetables, legumes, whole grains, nuts, and seeds, as the foundation of meals. This plant-centric focus aligns with current dietary recommendations that advocate for increased consumption of plant foods for health and environmental sustainability.

What are the foods and drinks that are a part of the Flexitarian diet?
Shaikh: The diet includes fruits, vegetables, legumes, and whole grains, soya, tofu, whole grains, plant-based milk (although dairy milk is okay in moderation), eggs, dairy (cheese, yogurt or dairy alternatives), nuts, seeds, nuts butter, and non-vegetarian products (animal protein) in restricted amount (meat, poultry and fish).

Does the diet work differently for different people?
Gorey: Yes, the diet can work differently for different people due to individual variations in factors such as metabolism, dietary preferences, cultural background, health status, and lifestyle. Metabolism plays a significant role in how individuals respond to dietary changes, influencing weight management and energy levels. Some people may find that they lose weight more easily on a flexitarian diet due to increased intake of fibre-rich plant foods and reduced consumption of processed meats and high-calorie animal products. Others may need to monitor portion sizes and food choices more closely to achieve their desired health goals.

Dietary preferences and cultural background also impact how individuals adhere to the flexitarian diet. Those with a strong cultural or familial tradition of plant-based eating may find it easier to adopt and maintain this dietary pattern, while others may need more support and guidance to incorporate new foods and cooking methods into their routine.

How can a flexitarian diet contribute to man's diet and food intake?
Sawant: For men, a Flexitarian diet can ensure a balanced intake of macro and micronutrients essential for overall health, muscle repair, and hormonal balance. It can be particularly beneficial for those aiming to reduce the risk of heart disease, maintain a healthy weight, and enhance longevity.

How can a flexitarian diet contribute to a woman's diet and food intake?
Sawant: For women, the Flexitarian diet can be especially advantageous for bone health, hormonal regulation, and during life stages such as pregnancy or menopause. It allows women to benefit from the high nutrient density of plant-based foods while obtaining essential nutrients like iron and B vitamins from animal sources, which can sometimes be challenging to obtain in sufficient quantities from a plant-based diet alone.
What should people keep in mind while following the diet?

Gorey: While following the diet, there are several key considerations to keep in mind to ensure optimal health and adherence to the dietary pattern. Firstly, it's important to focus on variety and balance by incorporating a wide range of plant-based foods such as fruits, vegetables, legumes, whole grains, nuts, and seeds into meals and snacks. This ensures adequate intake of essential nutrients, fibre, and antioxidants.

Secondly, individuals should aim to include high-quality sources of protein, such as beans, lentils, chickpeas, tofu, tempeh, edamame, and occasional servings of lean meats, poultry, fish, dairy, and eggs. Protein is essential for muscle maintenance, satiety, and overall well-being. Additionally, portion control is key, especially when including animal products, which tend to be higher in calories and saturated fat. Monitoring portion sizes helps maintain a balanced intake of nutrients while managing calorie intake and weight. Furthermore, it's important to prioritise whole, minimally processed foods over highly processed and refined options to maximize nutritional value and minimize added sugars, sodium, and unhealthy fats.

Who should avoid following the diet?
Gorey: While the diet is generally considered safe and beneficial for most individuals, there are certain groups of people who may need to exercise caution or avoid following this dietary pattern altogether. Individuals with specific medical conditions or dietary restrictions may find it challenging to adhere to it without compromising their health.

For example, those with severe food allergies or intolerances may struggle to obtain sufficient nutrients if they are unable to consume a wide variety of plant-based and animal-derived foods. Similarly, individuals with certain gastrointestinal disorders, such as irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD), may experience digestive discomfort or exacerbation of symptoms when increasing their intake of certain foods, such as high-fibre legumes or cruciferous vegetables.

Can the diet be followed in the long term or is it just another fad diet?
Gorey: The flexitarian diet stands out from fad diets due to its sustainable and adaptable nature, making it a viable long-term dietary approach for many individuals. Unlike restrictive fad diets that often promote rapid weight loss through severe calorie restriction or elimination of entire food groups, the diet offers a balanced and flexible approach to eating that emphasizes nutrient-rich plant foods while allowing for moderate consumption of animal products.

By prioritising whole, minimally processed foods and promoting a plant-centric eating pattern, the flexitarian diet aligns with evidence-based recommendations for promoting overall health and well-being. Its emphasis on variety, balance, and flexibility fosters a positive relationship with food, making it easier for individuals to maintain in the long term compared to more restrictive diets.

Moreover, the flexitarian diet offers numerous health benefits beyond weight management, including reduced risk of chronic diseases such as heart disease, diabetes, and certain cancers, making it a sustainable lifestyle choice for promoting overall health and longevity.