The Health Benefits of Walnuts

 

Tree nuts, including walnuts, are dense in nutrients and rich in unsaturated fats. Epidemiological studies have found the consumption of such nuts to be associated with a variety of beneficial health outcomes.

Walnuts and the cardiovascular system

Research has found that consuming walnuts alongside a diet low in saturated fats may reduce the likelihood of developing cardiovascular disease (CVD). One particular study investigated the impact of replacing a proportion of the participants’ daily saturated fat intake with walnuts.

When consumed in addition to a lower overall amount of saturated fat, participants’ central blood pressure was lowered. Central pressure is the overall pressure exerted onto the organs, including the heart. The measurement of such pressure enables practitioners to gauge the likelihood of a person developing CVD.

Similar research has demonstrated that the consumption of walnuts may reduce blood pressure in response to stress exposure and at rest. The researchers examined the effects of walnut consumption in 22 adults with elevated low-density lipoprotein, otherwise known as bad cholesterol. The participants consumed predetermined diets over six weeks.

Those that consumed walnut and walnut oil in their diets showed reduced blood pressure at rest and when exposed to stress. Based on this, it is argued that diets containing walnuts may help our bodies better cope to stress.

Walnuts and breast cancer

The consumption of walnuts has been linked to the suppression of breast cancer growth . Specifically, those who consumed two ounces of walnuts per day over two weeks showed substantially altered tumor gene expression in those with confirmed breast cancer.

As part of the clinical trial, women with breast cancer had biopsies of their lumps pre-intervention and-post-intervention. After the consumption of the walnuts, the results showed that the expression of 456 genes was changed. This work built upon similar research, demonstrating that eating walnuts slowed the rate of growth of cancerous tumors and reduced the onset of breast tumors in mice.

Walnuts and diabetes

An epidemiological study has found that those who consume walnuts have approximately half the risk of developing type 2 diabetes compared to those that did not consume nuts. The study reported that the average daily intake of walnuts was 1.5 tablespoons. However, increasing daily walnut consumption twofold was linked to a 47% lower prevalence of type 2 diabetes irrespective of body mass index, gender, age, race, or activity levels.

The research has also shown that the consumption of nuts, such as walnuts, may be beneficial for improving heart health and overall cognitive function.

Walnuts and cognitive function

Walnuts’ composition of micronutrients, phytosterols, linoleic acid and polyphenolics are associated with improved cognitive function. Specifically, it has been found that dietary supplementation of walnuts can improve motor function, memory and cognition in animals. In humans, increasing general nut intake and walnut intake has been shown to improve cognition in older adults.

Anti-inflammatory properties

Nuts are suggested to boast anti-inflammatory properties due to having a high concentration of phenolic compounds. However, walnuts, in particular, are considered to be more anti-inflammatory in comparison to other tree nuts.

Firstly, research has shown walnuts to contain significant amounts of alpha-linolenic acid – often referred to as an anti-inflammatory fatty acid. Furthermore, walnuts are dense in ellagic acid, which has been shown to have similar benefits in research.

Nutritional benefits of walnuts

Walnuts are considered to be a great source of polyunsaturated fat, approximately 13 grams per ounce, as well as omega-3 fatty acids. Diets containing omega-3 fatty acids, in particular, are associated with the reduction of low-density lipoproteins. Additionally, walnuts are a rich source of antioxidants and fiber.

Despite their proposed benefits, researchers suggest issues regarding general nut consumption. There are conflicting studies on whether nut intake is associated with weight gain or weight loss. Nuts are high in calories and fat, so they should replace other sources of fat and calories when added to the diet.

The Detrimental Effects of Ultra-processed Foods​

 

According to the Centers for Disease Control and Prevention, nearly 40% of US adults were considered to be obese in 2015-2016. Weight gain has been linked to causing diseases such as diabetes, heart disease, and cancers, with most citing overconsumption of ultra-processed foods to be a contributing factor.

What are ultra-processed foods?

The NOVA food classification system describes ultra-processed food as industrial formulations that are created from food-based substances. They usually contain additives and are manufactured to be convenient and appetizing.

Common examples of ultra-processed foods include fish fingers, chicken nuggets, ready meals, crisps, factory-produced bread products, soda, shelf-stable meat, canned soups, instant noodles, and chocolate, all of which are extremely popular amongst consumers. However, such foods are well-known for their adverse effects.

Ultra-processed foods and autoimmune issues

Celiac disease and type 1 diabetes are two of the most common autoimmune disorders affecting children with a genetic predisposition alongside environmental factors. However, statistics have shown that the prevalence of both conditions has increased and cannot be attributed solely to genetics. In light of this, researchers have argued that these trends may be linked to the consumption of high-processed foods.

Diets high in ultra-processed foods have been found to induce gut pathogens and increase the growth of microorganisms resulting in an inflammatory response and a leaky gut. This has been linked to increasing autoimmunity in children with a genetic predisposition.

Furthermore, the inclusion of food emulsifiers in ultra-processed food may change the composition of the gut microbiota and permeability of the intestine, further increasing the risk of autoimmunity.

Contrastingly, diets high in unprocessed or minimally processed foods have been found to promote gut health and anti-inflammatory responses.

Ultra-processed diet and calorie consumption

Many have argued that the consumption of processed food may be the primary driver of the obesity crisis. Contemporary research has found diets high in processed foods may cause increased calorie consumption and weight gain.

Using a randomized controlled trial, one research team compared calorie intake and weight gain amongst participants eating a diet characterized as unprocessed versus ultra-processed. Despite the diets being matching in terms of the number of calories, salt, fat, sugar, and carbohydrate content, those on the ultra-processed diet consumed more food and gained more weight.

Participants in the study followed either diet for two weeks before swapping. They were given three main meals per day, alongside bottled waters and access to unprocessed or ultra-processed snacks. They were free to consume as much as they’d like, and the researchers measured the quantities consumed.

It was found that when on the ultra-processed diet, participants consumed, on average, 508 more calories per day, resulting in a two pounds weight gain compared to a two-pound weight loss during the two weeks on the unprocessed diet.

Ultra-processed foods and cancer

Researchers investigating the health implications of consuming ultra-processed foods have also found that they may be linked to cancer. The study involving mass surveys followed the dietary habits of over 100,000 people, particularly middle-aged women, for five years on average.

The team examined the consumption of pre-specified ultra-processed food against the prevalence of prostate, breast, and bowel cancer as well as general cancer risks. The study found that a 10% increase in ultra-processed foods was linked to a 12% increase in the risk of developing cancer.

However, the researchers found that those who ate more processed foods were also more likely to exercise less, smoke, and generally consume more calories. These confounding variables may have influenced the results seen.

Ultra-processed foods and mortality

The adverse effects of regular consumption of ultra-processed foods are well established. However, research specifically investigated the impact of diet and mortality found that those who had a higher proportion of daily intake from ultra-processed foods were linked to a higher mortality rate. Researchers followed the diets of over 44,000 French adults for two years.

Of the sample, 15% had diets consisting of ultra-processed foods. The study followed the participants for a further nine years and found that increased mortality in this 15% was linked to cancer and heart disease. It was noted that the development of such diseases might be linked to excess consumption of fats, salt, and sugar.

The Importance of Dietary Fiber

 

Dietary fiber is an essential component of a healthy diet. It is defined as the plant compounds that resist digestion by the human gut, but undergo complete or partial fermentation by gut microbiota.

Health benefits of fiber

Good sources of dietary fiber include whole grains, fruits and vegetables, as well as nuts and legumes. Fiber in food has been shown to reduce the risk of various medical conditions. The suggested benefits of fiber in each condition are outlined below.

Breast cancer

According to some investigators, this risk is believed to be lowered by an early intake of high dietary fiber, from childhood through adolescence and into early adult life, but commencing such a diet in adult life is not linked to the same benefit. Fruits and vegetable intake seem to confer a higher level of protection in this case.

Type 2 diabetes

A high fiber diet cuts the risk of diabetes in half by reducing high spikes in blood sugar. The glycemic index of fiber-rich foods is low, because they cause only a small rise in the post-prandial(after feeding) blood sugar level, and thus a reduction in the need for insulin production. This spares the pancreatic cell reserve.

Fiber also increases the insulin sensitivity of the peripheral glucose-utilizing tissues, such as skeletal muscle, liver, and fatty tissue. Insulin promotes early uptake of glucose by the cells of these tissues and therefore leads to the normalization of the blood sugar soon after eating a meal. Some studies have shown that adding 12g of fiber to the daily diet may be linked to a 22% lowering of diabetes risk.

These studies have shown that this finding holds good for all ages and various ranges of body mass index (BMI), as well as for the status of physical activity, smoking, alcohol consumption, fat ingestion and a family history of diabetes.

An important addition to our knowledge in this field is the need for insoluble fiber, and especially that obtained from whole grains, nuts and seeds, rather than that acquired from fruit and vegetables, irrespective of the overall dietary fiber intake. Again, this may be because insoluble dietary fiber results in faster intestinal transit, which reduces absorption of digested carbohydrates.

Increased cereal fiber also improves insulin sensitivity by 8%, increasing the peripheral uptake of glucose, via the secretion of a substance called glucose-dependent insulintropic polypeptide (GIP) immediately following the intake of insoluble fiber.

GIP increases insulin levels in response to a meal. It also brings about appetite reduction and increased satiety, reducing the overall energy intake. Dietary fiber is also relatively rich in magnesium, the deficiency of which is common in diabetes and reduces the activity of the important enzyme tyrosine kinase at the insulin receptor, which may contribute to insulin resistance.

Diverticular disease of the colon

This is an inflammatory condition of the lower GI tract, which is most commonly seen in the elderly population. It is believed that having adequate insoluble fiber in the diet cuts this risk by up to 40%.

Hyperlipidemia or high blood cholesterol

A high fiber diet has been shown to reduce the levels of blood cholesterol.

Nutritional benefits

Dietary fiber, in its natural state, is associated with many phytochemicals, such as plant polyphenols, isoflavones and flavonoids, lignans and carotenoids, as well as with vitamins and minerals, as for instance in the aleurone layer of wheat grains. This may explain why fruit, vegetables, whole grains and nuts have a beneficial effect on so many health conditions.

Metabolic syndrome

High fiber diets could play a crucial role in lowering the risk of metabolic syndrome, which includes hyperinsulinemia, hyperglycemia, low HDL levels, obesity or overweight, and hypertension. Metabolic syndrome is a known high-risk factor for heart disease and diabetes.

Obesity

An excessive BMI is associated with increased risk of type 2 diabetes, heart disease, cancers and osteoarthritis. Its treatment is closely related to limiting energy intake. Dietary fiber plays a huge role in this aspect, because it produces a feeling of satiety and thus keeps the person feeling full for a longer time, thereby reducing overall calorie intake.

One study reported an average loss of over 4.4 lbs, primarily of body fat, when the dietary fiber was increased by 8g for every 1000 calories. The most important aspect was that this loss did not depend upon the baseline dietary intake of energy or of fiber, the level of physical activity or the age. Other studies show that for each additional 20g of bran intake per day, the weight went down by 0.8 lbs, and for each 40g increase in whole grains, weight gain was lowered by 1.1 lbs.

This is due to the production of glucagon-like peptide 1 (GLP-1) and peptide YY from fermentation of fiber by gut microbes. Both of these produce the feeling of satiety. Another explanation is the reduced fat intake with increased dietary fiber. The third reason may be the lowering of the total metabolizable energy in the diet. This refers to the overall energy from food without the loss of energy in feces, urine and combustible gases, which loss increases with the percentage of total dietary fiber.

An important caveat here is the synergistic effect of soluble fiber upon metabolizable energy when the diet is high in fat. This may be because soluble fiber supports increased proliferation of gut bacteria, which in turn ferments short-chain fatty acids (SCFA) in the diet, increasing their utilization and energy absorption.

The gummy substance formed by the dissolution of soluble fiber in water may also delay intestinal transit and allow greater time for energy digestion and absorption, though this effect is debated. However, insoluble fiber reduces energy digestion by speeding up food passage through the gut.

The importance of this finding lies in the type of fiber, which should be supplemented to optimize weight loss on different diets. Insoluble fiber is better at reducing metabolizable energy when on a high-fat or average diet, whereas on a low-fat diet, either type of fiber is recommended.

Constipation

This is one of the most common symptoms related to the gut in the US and it is largely caused by a diet high in animal and low in plant-based foods. Wheat and oat bran fiber is the most effective at producing soft regular stools, even more than fruits and vegetables. This also prevents the pooling or stasis of toxins in the gut lumen, which is believed to be linked to intestinal oncogenesis.

Conclusion

It is very important to investigate further how much and what type of dietary fiber will help to control glucose metabolism in diagnosed diabetics, pre-diabetics and other at-risk populations, on the basis of the observed favorable effects of fiber on glucose metabolism in healthy people.

Including whole grains, legumes, nuts and seeds, as well as a variety of other seasonal fruits and vegetables, in the diet, besides substituting them for animal products three or more times a week, is likely to bring about a host of beneficial metabolic changes in the body.

What is the Military Diet?

 

The military diet is a budget-friendly diet plan that claims to help people lose up to 10 pound in a week. The weight loss plan is comprised of a 3-day fixed meal plan which has to be followed strictly. The remaining 4 days of the week have no fixed meal plan, but dieters are encouraged to eat healthfully on those days.  This 7-day cycle should be followed until a person achieves his or her desired weight.

The diet is popularly referred to as the army diet, navy diet, or ice cream diet, as ice cream is part of the 3-day portion of the diet. Supporters of the diet plan claim that the diet was created by the US army to get their soldiers in shape; however, this claim is refuted by US military nutritionists.

What Does the Military Diet Consist of?

The diet consists of a fixed meal plan for the first 3 days. The low-calorie menu must be strictly followed for the first 3 days, which  are devoid of any snacks.

Meals for the 3 days of the plan consist of

Day 1

• Breakfast - 1 cup of caffeinated coffee or tea, 1 slice of toast with 2 tablespoons of peanut butter, and one-half of a grapefruit

• Lunch - 1 cup of coffee or tea, 1 slice of toast, and one-half cup of tuna

• Dinner - 3 ounces of meat (any kind), 1 cup of green beans, one-half of a banana, 1 small apple, and 1 cup of vanilla ice cream

Day 2

• Breakfast - 1 piece of toast, 1 egg, and one-half of a banana

• Lunch - 1 hard-boiled egg, 5 saltine crackers, 1 cup of cottage cheese

• Dinner - 1 half of a banana, one-half cup of carrots, 1 full cup of broccoli, 2 hot dogs, and one-half cup of vanilla ice cream

Day 3

• Breakfast - 1 slice of cheddar cheese, 5 saltine crackers, and 1 small apple

• Lunch - 1 slice of toast and 1 egg

• Dinner - One-half a banana, 1 cup of tuna, and 1 cup of ice cream

During these 3 days, substitutions are allowed (with some restrictions); however, the total number of calories in each portion be equivalent.

The Remaining 4 Days

There are no restrictions for the remaining 4 days; however, proponents of this diet encourage healthful eating during these days as well. The total daily intake should be restricted to 1,500 calories per day.

Is the Military Diet Safe and Effective?

As the diet restricts carbohydrates and calories, there is substantial loss of water from the body, which produces some weight loss. However, dieticians warn that the weight lost will be regained once you go return to your normal diet. This phenomenon, termed “weight cycling,” can weaken a person’s immune system and lead to several health problems.

This diet can be really difficult for those who are accustomed to eating a high-calorie diet (eg, 2,000 to 2,500 calories per day). A drastic drop in the total calorie intake can make a person irritable and lethargic or tired. Physical activity may seem cumbersome in such cases.

Advocates of the military diet say that certain food combinations described in the plan can boost a person’s metabolic rate. However, there is no scientific evidence to back up this claim. In fact, restricting certain quality foods, like vegetables, can actually lead to nutritional deficiencies.

The Verdict

Because the military diet follows a very simple plan, it can be a sustainable choice for prospective weight-losers. However, issues such as weight cycling and nutritional deficiencies may result. In conclusion, the military diet is not recommended for persons desiring  long-lasting weight control.

Do Superfoods Really Exist?

 

The term ‘superfood’ is used to define food items that have high levels of particular nutrients (antioxidants, vitamins, or minerals) and extra health benefits. However, scientific evidence in support of the real health benefits of these foods is mostly inconclusive.

What are superfoods?

There is no scientifically-approved definition for superfoods.  Food gets labelled as ‘superfood’  when claims are made that it provides multiple health benefits simultaneously or helps prevent a disease.

Superfoods became popular  in the early 20th century whenthe United Fruit Company used the term as a marketing strategy. The company actively marketed the health benefits of bananas. They encouraged people to include these fruits in their daily diet on the basis that they were  cheap, easily available, nutritious, easily digestible, and can be consumed in both cooked and uncooked forms.

Afterward, the idea that a banana is a superfood became more popular when physicians started using the fruit to treat serious health conditions, such as celiac disease and diabetes. The American Medical Association also endorsed bananas as a daily consumable food.

Research indicates that when a food item is labeled as a superfood this translates into super sales. This raises the question as to whether these superfoods really do provide optimal nutritional benefit rather than a label used as a sale booster by the food industry.    

How to enrich our daily diet with superfoods?

While choosing the best nutrients for diet, it is always important to remember that no single food is enough to provide all essential nutrients required for healthy living. Too much focus on superfoods can mislead a person and divert his/her attention from other healthy foods that are more enriched nutritionally.

According to the US Dietary Guidelines (2015 – 2020), for a healthy eating pattern, one should include in diet essential nutrients from a variety of food groups, while paying attention to calorie intake limits. Certain dietary patterns including Mediterranean diet have shown significant health benefits in terms of reducing the risk of chronic diseases.

Although most of the superfoods are over-hyped, certain food items must be acknowledged separately for their immense health benefits and nutritional values. Following is the list of foods that offer these benefits:

Berries – are high in dietary fiber, antioxidants, and disease-fighting nutrients.

Fish – is a good source of proteins and omega-3 fatty acids, which are good for a healthy heart.

Green leafy vegetables – contain high amounts of dietary fibers, vitamin A, vitamin C, calcium, and bioactive phytochemicals.

Nuts – such as hazelnuts, cashew nuts, pecans, almonds, and walnuts, are good sources of proteins and monounsaturated fatty acids, which are good for heart.

Olive oil – is a good source of vitamin E, polyphenols, and monounsaturated fatty acids.

Whole grains – are good source of soluble and insoluble fibers, vitamin B, minerals, and bioactive phytochemicals.

Yogurt – is high in calcium, protein, and good bacteria (probiotics).

Legumes – such as kidney beans, soybeans, and peas, are good source of plant proteins, fibers, and folate.

How justified is the term ‘superfood’?

Several studies have evaluated the health benefits of superfoods. Bioactive peptides present in different food crops, such as Maize, common Bean, Amaranth, Quinoa and Chia seeds, are known to have a wide range of properties, including antihypertensive, anti-cholesterol, anti-inflammatory, anticancer, and antioxidant properties. Thus, these foods are designated as superfoods and often incorporated into food formulas.

In contrast, several studies have also pointed out that superfoods are often overhyped, and scientific data claiming the disease-preventive properties of some superfoods is mostly inconsistent and inconclusive.

Another important thing to remember while consuming food that is labeled as a superfood is to thoroughly check its nutrient content. If you have a specific disorder and taking medicine for it, you should discuss your dietry needs with the doctor. For example, if you are taking medicine to prevent blood clots, eating too many  green leafy vegetables is not recommended. These vegetables are rich in vitamin K, which plays an essential role in blood clotting, and thus, can potentially nullify the effect of medicine if consumed in high amount.  

Taken together, it can be claimed that some food labeled as superfood are capable of providing health benefits if consumed in the right amount together with other nutritious foods. One should always remember that a healthy diet plan should not exclusively include superfoods; rather, superfoods should be used as a part of a healthy and balanced diet.Are superfoods really super? - Horizon - BBC

Diet for Overweight and Obese Pregnant Women

 

Overweight or obese women are at high risk of developing serious health complications during pregnancy. Excessive gestational weight gain can increase the risk of developing diabetes, preeclampsia, and birth defects. However, these complications can be sidestepped by safely restricting gestational weight gain through proper nutritional management.

How being overweight or obese can impact pregnancy?

Being overweight (BMI: 25 – 29.9) or obese (BMI: ≥30) can be associated with several risk factors, especially during pregnancy. The major health problems include gestational diabetes, preeclampsia, sleep apnea, and birth defects.

Women with gestational diabetes, as well as their babies, are at high risk of developing type 2 diabetes later in life. It also significantly increases the chance of cesarean delivery. Similarly, preeclampsia, which is defined as having a very high blood pressure, can cause serious health complications, such as liver and kidney failure. It can also lead to seizures (eclampsia) and stroke. The risk of developing preeclampsia can be increased by sleep apnea during pregnancy, which is characterized by interrupted breathing during sleep. Sleep apnea can lead to lung and heart disorders, in addition to causing extreme fatigue.

Obesity can also put the baby at risk. Obese women are at higher risk of miscarriage than normal-weight women. Moreover, obesity is associated with premature birth, stillbirth, prolonged labor, and excessive blood loss after delivery. Another common problem obese women face is having babies with high birth weight (macrosomia). Such babies are more susceptible to become obese in the future. Furthermore, babies born to obese mothers have a higher risk of developing birth defects, including neural tube defects.

How overweight/obese women can have a healthy pregnancy

A high gestational weight gain is the main cause of obesity-related complications. More than 50% of obese women gain weight in excess, which is significantly higher than the existing gestational weight gain guidelines. Apart from pregnancy-related complications, excessive weight gain can increase the risk of postpartum weight retention, which is considered to be the major causative factor for obesity epidemic among women. According to the Institute of Medicine, USA, healthy weight, overweight, and obese women should restrict the gestational weight gain to 11.5 – 16 kg, 7 – 11.5 kg, and 5 – 9 kg, respectively.

The best way to reduce the risk of obesity-related complications during pregnancy is to lose weight before planning for pregnancy. Losing only 5 – 7% of current body weight can be effective for managing a healthy pregnancy. Nevertheless, several guidelines have been developed for overweight/obese women to manage weight gain during pregnancy.

A recent study (Maternal Offspring Metabolics: Family Intervention Trial) involving 281 overweight or obese pregnant women has revealed that proper nutritional management including a healthy diet and active lifestyle can help pregnant women gain less weight during pregnancy, which can be sustained for a longer time.

The women in this study have consumed the ‘DASH (Diet Approach to Stopping Hypertension) diet’, which mostly comprises vegetables, fruits, nuts, whole grains, fish, and lean meat. The diet is particularly suitable for pregnant women as it contains a higher amount of calcium, potassium, and lean protein.

Regarding physical activity, women have performed moderate exercise daily, such as 30 min of walking. They have also been encouraged to sleep for at least 7 – 9 hours daily to maintain the metabolism at the optimal level.

According to the National Institute of Health and Clinical Excellence, UK, daily meals of pregnant women should include mainly starchy foods, high fiber-rich foods, and a variety of fruits and vegetables. Fried foods and sugar-rich foods should be avoided. Most importantly, dieting or drastic calorie restriction should always be avoided as it can be harmful to the baby.

In order to avoid gestational diabetes outcomes, it is better to consume low glycemic index foods and avoid refined carbohydrates and saturated fats. This can significantly help improve glucose tolerance and overcome insulin resistance. Moreover, consuming foods rich in n-3 polyunsaturated fatty acids during pregnancy is known to reduce the risk of obesity in the child.

Taking supplements, such as folic acid and vitamin D, can also help manage obesity-related complications during pregnancy. For example, folic acid helps reduce the risk of neural tube defects in the baby. Obese women are recommended to take 5 mg of folic acid daily, which should be continued until the 13th weeks of pregnancy. Most of the obese women lack vitamin D. Thus, it is also important to take 10 micrograms of vitamin D daily during pregnancy.  

Vegetarian Diets for Weight Loss

Vegetarians form a large group of the population. For those vegetarians who take milk and eggs, a healthy diet is the same as for anyone else but for those who do not take dairy and eggs, diet needs to be carefully assessed.

A healthy diet comprises of plenty of fruit and vegetables and starchy foods along with dairy products, non-dairy sources of protein such as eggs and beans and a small amount of fat containing foods.

Balanced diet

The “eat-well” plate eating plan helps in choosing healthy options of food and suggests the proportions of these foods. According to the eat-well plate recommendations:-

• Plenty of fruit and vegetables - This includes at least five portions of fresh, frozen, canned, dried or juiced fruit and vegetables a day. These provide vitamins as well as fibres in diet that helps in maintaining good digestion.
• Plenty of starchy foods such as potatoes, bread, rice and pasta – These should make up at least a third of the food plate. Whole grains are better than polished and refined carbohydrates as they provide more fibres, calcium, iron and B vitamins.
• Dairy products - Milk and dairy products, such as cheese and yoghurt provide protein, calcium and vitamins A and B12. These are important for maintaining calcium balance. Low fat dairy should be chosen as part of regular diet.
• Non dairy sources of protein - Eggs, beans, lentils and peas and other pulses form a good source of proteins. Vegetarians who consume eggs may benefit from these foods.

  Those vegetarians who do not take eggs need to rely on legumes and pulses for proteins. These are low-fat source of protein, fibre, vitamins and minerals. Nuts and seeds are also a source of protein and other nutrients.

  Other meat alternatives for vegetarians include tofu, mycoprotein (such as Quorn), textured vegetable protein and tempeh. A variety of proteins are suggested to obtain the right mixture of amino acids, which are used to build and repair the body’s cells.

• Foods rich in fats and sugars need to be consumed sparingly. Fatty foods include oils, salad dressings, cream, processed foods, crisps, biscuits, pastries, ice cream, cakes etc. Foods in this group provide empty calories and energy in the form of fats and sugars. They are poor in other essential nutrients.

Vegetarian diets

Vegetarian diets in special conditions like pregnancy need to be planned to include all essential nutrients. Children on a vegetarian diet also need to be assessed for a balanced and healthy diet providing them with nutrients essential for growth and development.

Contrary to popular belief, most vegetarians have enough protein and calcium in their diet. They may fall short of iron requirements compared to meat eaters however. Good sources of iron include pulses, dry fruits, eggs, dark-green vegetables such as watercress, broccoli, spring greens and fortified cereals (with added iron).

Omega-3 fatty acids help maintain a healthy heart and reduce the risk of heart disease. For non-vegetarians, these may be obtained from oily fish. In vegetarians, these are obtained from linseed (flaxseed) oil, walnut oil, rapeseed oil and soya bean oil and omega-3 fortified egg.

For vegans, diet contains only plants, such as vegetables, grains, nuts and fruits. Vegans do not take foods that come from animals, including dairy products. A healthy vegan diet thus needs to include:-

• Plenty of fruit and vegetables
• Starchy foods from wholegrains, potatoes, pasta, bread and rice
• Dairy alternatives such as fortified soya drink. There is a need for calcium supplementation if it is not taken in dairy products. Calcium is needed for strong and healthy bones and teeth. Good sources of calcium for vegans include fortified soya, rice and oats, pulses, sesame seeds, fortified brown or white bread, dried fruit such as raisins, prunes and dried apricots etc.
• Non-dairy sources of protein such as soya, legumes, nuts, seeds, beans and pulses
• Small amount of fatty and sugary foods

The Flexitarian Diet: A Flexible Path to Better Health

Introduction

The flexitarian diet is gaining popularity among health-conscious and environmentally aware consumers. Unlike strict vegetarian or vegan diets, flexitarianism promotes meat reduction without complete abstinence.

Over the past several decades, scientific evidence has highlighted the benefits of less meat intake, including reduced greenhouse gas emissions and a lower risk of many chronic diseases. As populations in high-income countries slowly begin to reduce animal-source foods, flexitarianism offers a practical approach for those unwilling to completely eliminate meat from their diet.1

What Is the Flexitarian Diet?

The flexitarian diet, a combination of the words “flexible” and “vegetarian,” describes a primarily plant-based eating pattern that occasionally includes meat, fish, or other animal products. Unlike strict vegetarian or vegan diets, the flexitarian diet allows for the moderate consumption of animal-based foods based on individual preferences.

A typical flexitarian diet includes whole and minimally processed foods such as fruits, vegetables, whole grains, legumes, and nuts, with the degree of restriction varying between individuals. For example, some individuals may exclude red meat but still consume poultry or fish, whereas others may consume all types of meat in limited amounts, such as once or twice a week.

Many people are adopting the flexitarian diet to support their health while simultaneously reducing their environmental footprint. As it does not impose strict rules, flexitarianism offers a practical and inclusive path toward healthier, more mindful eating.2

Cardiovascular Health

Several studies support the cardiovascular benefits of plant-forward diets, especially flexitarian and vegan dietary patterns. In a recent cross-sectional study in Germany comparing 94 adults following flexitarian, vegan, and omnivorous diets, both flexitarians and vegans had significantly lower total cholesterol, low-density lipoprotein (LDL) cholesterol, triglycerides, and insulin levels as compared to omnivores. Flexitarians also exhibited the most favorable metabolic syndrome (MetS) scores, along with reduced arterial stiffness measured through pulse wave velocity. The flexitarian diet may also reduce body fat percentages, particularly among women, while also contributing to the increased consumption of vegetables, fruits, nuts, seeds, and plant-based milk alternatives.1,3,4

Supporting evidence from a broader literature review similarly reported that semi-vegetarians who reduce meat intake multiple days every week have lower blood pressure levels and improved metabolic markers. One large cohort study also found that individuals who reduced their meat intake were less likely to develop ischemic heart disease than regular meat-eaters.1,3,4

Weight Management and Metabolic Health

Flexitarian or semi-vegetarian diets (SVDs) have been associated with positive outcomes in weight management and metabolic health.

Numerous studies have reported that individuals following flexitarian or semi-vegetarian diets (SVDs) often have lower body mass index (BMI) values and body fat as compared to non-vegetarians. Postmenopausal women consuming an SVD for over two decades also exhibited significantly lower blood glucose, insulin, and insulin resistance levels than non-vegetarian women.2

Large population studies, such as the Adventist Health Study-2 and India’s National Family Health Survey, reported a lower incidence of diabetes among those following SVDs, lacto-ovo-vegetarian, or lacto-vegetarian diets. These diets typically include high fiber intake and reduced saturated fat consumption, both of which can improve glycemic control and insulin sensitivity.

SVDs may support a healthier gut microbiome due to the fiber-rich nature of plant-based foods.

Cancer Risk Reduction

A flexitarian diet appears to be protective against several types of cancer. For example, findings from the Adventist Health Study-2 indicate that individuals following vegan diets were significantly less likely to be diagnosed with cancer, including breast and prostate cancers

Pesco-vegetarians are the least likely to develop colorectal cancer, followed by lacto-ovo vegetarians, vegans, and semi-vegetarians, thus indicating that dietary patterns focused on whole foods may reduce cancer risk. Although additional research is needed to confirm these associations and clarify the mechanisms involved in the anti-cancer effects of these dietary patterns, semi-vegetarian diets are a safe and health-enhancing approach to cancer prevention.2

Nutrient Sufficiency Compared to Vegan Diets

Flexitarian diets may also offer nutritional advantages over strict vegan diets by reducing the risk of common deficiencies associated with this more restrictive eating pattern. Research indicates that while vegan diets often fall short in nutrients like vitamin B12, iron, zinc, and omega-3 fatty acids, semi-vegetarian diets can help bridge these gaps.

For example, a cross-sectional study conducted in Austria reported significantly lower levels of long-chain omega-3 fatty acids in vegans and vegetarians as compared to semi-omnivores. Similarly, research involving over 9,000 Australian women reported that iron deficiency rates were highest in vegetarians (42.6%), followed by semi-vegetarians (38.6%), and lowest in non-vegetarians (25.5%).

Taken together, these findings suggest that the occasional inclusion of fish, eggs, or meat can enhance nutrient status. The flexibility of this diet may also improve long-term adherence as compared to more restrictive approaches.2

Sustainability and Environmental Benefits

A primarily plant-based diet can significantly reduce greenhouse gas emissions, as well as the consumption of water and land resources. In fact, the exclusion of all animal-based products from an individual’s diet is associated with an 82% reduction in food-related emissions, thus highlighting the ecological potential of vegetarian and vegan diets.

How Meat Production Contributes to Climate Change

Countries that integrate more plant-based options into their dietary guidelines often demonstrate stronger environmental performance. These results have led global frameworks like the EAT-Lancet Commission’s Planetary Health Diet to advocate for reduced consumption of animal products to safeguard both human health and planetary sustainability.

National food-based dietary guidelines are also increasingly encouraged to align with these principles by promoting whole grains, legumes, nuts, and a variety of fruits and vegetables, while moderating animal-based food intake. These dietary shifts are essential for achieving long-term environmental goals and supporting sustainable food systems worldwide.5,6

Flexibility as a Strength

A key strength of the flexitarian diet is its adaptability, which makes it easier for individuals to reduce their meat consumption without the rigidity of vegetarian or vegan regimens. This flexible approach allows people to gradually reduce meat intake at their own pace, thereby improving the likelihood of long-term adherence.

Fexitarian diets promote consuming a wide variety of food, which supports a more diverse and balanced nutrient intake. Unlike strict dietary plans that may feel limiting, the non-binding nature of flexitarianism empowers individuals to make choices based on personal values, preferences, and evolving health goals, leading to sustainable change over time.7

Considerations and Challenges

Although reducing meat intake is associated with numerous benefits, not all flexitarian diets are created equal, as health outcomes will vary widely depending on food choices. Prioritizing whole, nutrient-dense foods like legumes, vegetables, whole grains, and nuts is essential to avoid deficiencies.

Furthermore, to maintain a balanced intake of iron, vitamin B12, and omega-3 fatty acids, flexitarians must be intentional about dietary variety. Thus, careful planning ensures long-term health and nutritional adequacy.1

Conclusions

By emphasizing whole, nutrient-dense foods and reducing reliance on animal products and processed items, individuals can support heart health, manage weight, prevent cancer, and reduce their ecological footprint. Flexitarianism does not demand perfection, as small, consistent shifts toward eating more plants and fewer processed foods can yield measurable results.

The flexitarian diet's adaptability makes it easier to sustain long-term, thereby offering a realistic path for people seeking to improve their health without strict restrictions.