Our smart tips to understand everything about these new diets: flexitarian, vegetarian, vegan!
Flexitarian, vegetarian or vegan: when we aim to reduce or remove animal products from our diet, these words are often used. Here is the deal with these different types of food diets… and a few gourmet suggestions to get started!
A few definitions
A flexitarian diet includes an occasional consumption of meat, fish, dairy, eggs and cheese… If most meals are the same as those of a vegetarian diet, a flexitarian diet favours quality over quantity and only has animal products on rare occasions (eating out, dinner with friends). The vegetarian diet is rich in fruits and vegetables, grains, legumes, seeds, nuts… However, it entirely removes any and all fish and meat. Some animal products remain the likes of eggs, honey, milk and dairy products. This diet is centuries-old and present in many countries such as India for religious religions.
As for the vegan diet, it is 100% made up of plant-based products and excludes all animal products whether in food or more generally in day-to-day items. No eggs, honey or dairy products as well as no leather, wool, or wax for clothes and cosmetics. It is a diet and a lifestyle.These different diets can come from religious reasons, personal values (against livestock farming), to reduce one’s carbon footprint (livestock farming is responsible for 15% of greenhouse gas emissions according to the FAO), for one’s well being and health (reducing the consumption of animal products de-facto reduces the consumption of animal fat). Many reasons which can be ecological or personal.
What does it look like daily?
Many people are scared of dietary deficiencies linked to a vegetarian diet. Yet, meat is not the only food with proteins and iron! Consuming different sources of plant-based proteins includes all the essential amino acids contained in proteins. As such, it is essential to have a varied diet to multiply nutrient sources. For plant-based proteins, pairing grains and legumes is recommended all day long or within a meal: chili sin carne and rice, semolina and chickpeas (in a vegetable couscous), corn and black beans in these tacos… Historical pairings which are in many food staples worldwide. As for iron deficiency, the difference comes from the very nature of iron: the one in vegetables is less easy to absorb than the one in meat. Legumes, tofu, quinoa and grains contain a significant amount of it which is more easily absorbed when paired with vitamin C! Hence, the need to eat fruits (citrus, kiwis, berries…) and vegetables (peppers for instance which are particularly rich in vitamin C and lest we forget broccoli!): colourful salads and vitamin smoothies are always a good idea.
Eggs and dairy products consumption avoids B12 vitamin deficiency only present in animal products. It is the only vitamin for which vegans must take supplements. Some pick a vegetarian diet to reduce the risk of diseases (cardio-vascular for instance), one of the reasons being a higher intake of fibbers and a lowered intake of animal fat in this diet.
People on a flexitarian diet eat many vegetarian and vegan dishes such as falafels or lentil fritters thus increasing the consumption of legumes and vegetables while taking care of what’s on their plate, the planet and their health. More more than a diet: a way to see the world.