What is a partial vegan called? A look into the flexitarian diet

According to a 2021 survey, 13% of UK consumers identify as flexitarian, showing a growing trend in flexible plant-based eating. But what is a partial vegan called? The more accurate term is flexitarian or semi-vegetarian, describing a flexible, mostly plant-based eating pattern with occasional inclusion of meat and animal products.

Quick Summary

A flexitarian, or semi-vegetarian, diet emphasizes plant-based eating while allowing for the occasional, moderate consumption of meat and animal products. This adaptable approach prioritizes plant-forward nutrition without the strict rules of a fully vegan or vegetarian diet.

Key Points

• Flexitarian is the term: A partial vegan is more accurately called a flexitarian or semi-vegetarian, referring to a mostly plant-based diet that includes occasional meat or animal products.

• Emphasis on plant-based foods: The core of a flexitarian diet is an increased consumption of vegetables, fruits, legumes, and whole grains.

• Moderate meat consumption: Flexitarians allow themselves small amounts of meat and dairy, differentiating them from strict vegans and vegetarians.

• Motivated by health and environment: People adopt this diet for potential health benefits, reduced environmental impact, and a gentler ethical transition.

• Attention to nutrients is key: Strategic meal planning is needed to ensure adequate intake of nutrients that can be lower in plant-focused diets, such as iron, B12, and omega-3s.

• Flexible and sustainable: The adaptable nature of the flexitarian diet makes it a more sustainable and easier long-term option for many individuals.

What is a flexitarian diet?

A flexitarian diet combines the words 'flexible' and 'vegetarian', describing an approach that is primarily plant-based but includes meat and other animal products in moderation. Unlike veganism, which is a lifestyle and philosophy that excludes all animal products, flexitarianism is a less restrictive diet that focuses on increasing plant foods rather than strictly eliminating animal ones. The core principles involve building meals around vegetables, fruits, whole grains, and legumes, with high-quality animal proteins added occasionally.

The flexibility of this diet makes it accessible for individuals who want to reap the health and environmental benefits of eating more plants without the pressure of strict dietary rules. Nutritionist Dawn Jackson Blatner is credited with popularizing the term in her 2008 book, The Flexitarian Diet. This eating style provides a middle ground for those interested in moving toward a plant-based diet gradually.

Why people become flexitarian

There are numerous motivations for adopting this eating pattern, often a blend of health, environmental, and ethical concerns. The adaptable nature of flexitarianism allows individuals to find a personal balance that works for their lifestyle and values.

• Health improvements: A predominantly plant-based diet is linked to various health benefits. Studies show that a flexitarian approach can lead to better weight management, lower blood pressure, and a reduced risk of chronic diseases like type 2 diabetes and heart disease. This is often due to higher fiber intake and lower consumption of saturated fats found in animal products.
• Environmental impact: Animal agriculture is a significant contributor to greenhouse gas emissions and resource depletion. By reducing meat consumption, flexitarians can help decrease their individual carbon footprint. One study suggested that if the world adopted a flexitarian diet, global carbon emissions could decrease significantly.
• Ethical considerations: For some, the decision to eat less meat is driven by ethical concerns over animal welfare in industrial farming. A flexitarian approach allows individuals to reduce their support for these industries without having to completely abandon all animal products, which can feel less restrictive.
• Sustainability and ease of transition: For many, the idea of a full lifestyle change to veganism is overwhelming. A flexitarian diet provides a manageable and sustainable way to shift eating habits over time, allowing for a smoother transition.

Comparing Flexitarian, Vegan, and Omnivore diets

To better understand the flexitarian diet, it is helpful to compare it with other eating patterns. Below is a comparison table outlining the key differences.

Feature	Flexitarian Diet	Vegan Diet	Omnivore Diet
Core Philosophy	Primarily plant-based with occasional, moderate animal products.	Excludes all animal products for food, clothing, and other purposes.	Includes both plant and animal-based foods regularly.
Inclusion of Meat	Yes, but in moderation (e.g., 28 oz per week or less).	No.	Yes, generally no limitations.
Inclusion of Dairy/Eggs	Yes, but in moderation.	No.	Yes, generally no limitations.
Health Focus	Increased fiber, reduced chronic disease risk.	Low saturated fat, high fiber, lower BMI.	Varies widely based on food choices and processing levels.
Nutritional Planning	Requires some attention to nutrients like iron, B12, and omega-3s, but less strict than a vegan diet.	Essential for B12, iron, calcium, and omega-3s, often requiring fortified foods or supplements.	Concerns can arise with excessive red meat and processed food intake.
Environmental Impact	Significantly lower than a traditional omnivorous diet due to reduced meat consumption.	Lowest among the three diets, with minimal resource use.	Highest environmental footprint due to reliance on animal agriculture.

Nutritional considerations for a flexitarian diet

While a flexitarian diet is less restrictive than a vegan one, it is still crucial to ensure a balanced intake of all essential nutrients, especially when reducing animal product consumption. Careful meal planning and conscious food choices are key to preventing deficiencies.

• Protein: A flexitarian diet easily provides adequate protein by combining various plant sources. Legumes, nuts, seeds, and whole grains are excellent sources. Since small amounts of animal protein are still consumed, attaining a complete amino acid profile is straightforward.
• Iron: Plant-based (non-heme) iron is not as easily absorbed as heme iron from meat. To maximize absorption, pair iron-rich plant foods like lentils and spinach with vitamin C sources such as bell peppers or oranges. Using cast-iron cookware can also increase iron content.
• Vitamin B12: Found naturally only in animal products, vitamin B12 supplementation or the consumption of fortified foods (like nutritional yeast and plant-based milks) is important, particularly for those who significantly limit or eliminate animal products.
• Omega-3 Fatty Acids: While fatty fish are a rich source of EPA and DHA, plant-based sources of alpha-linolenic acid (ALA) include flaxseeds, chia seeds, and walnuts. Flexitarians can continue to enjoy fish occasionally to meet their omega-3 needs.

Transitioning to a flexitarian lifestyle

For those interested in exploring this diet, transitioning gradually is often the most successful approach. It is not an all-or-nothing commitment but rather a flexible reduction of meat over time.

1. Start with 'Meatless' days: Begin by designating one or two days a week as entirely plant-based. This allows for experimentation with new recipes and foods without feeling overwhelmed.
2. Incorporate more plant proteins: Actively replace some meat with plant-based alternatives like beans, lentils, tofu, or tempeh. This helps ensure meals remain satisfying and nutrient-rich.
3. Experiment with new recipes: Discovering new and exciting plant-based meals can prevent boredom and encourage long-term adherence. Websites like Forks Over Knives offer numerous recipes for a whole-food, plant-based diet.
4. Prioritize whole foods: Focus on eating whole, unprocessed plant foods to maximize nutritional benefits. Limit highly processed meat alternatives, refined carbs, and added sugars.

Conclusion

While there is no single, universally accepted name like 'partial vegan', the most fitting term is flexitarian, or semi-vegetarian. This eating pattern is gaining popularity for offering a balanced and sustainable approach to nutrition that benefits both personal health and the environment. By emphasizing plant-based foods while allowing for the occasional inclusion of animal products, the flexitarian diet provides an accessible pathway to adopting healthier eating habits. The key lies in strategic planning to ensure adequate nutrient intake, embracing flexibility, and enjoying the journey toward a more plant-forward lifestyle.

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This article is intended for informational purposes and is not a substitute for professional medical advice. Always consult with a healthcare provider or a registered dietitian before making significant changes to your diet.

Frequently Asked Questions

What is the difference between a flexitarian and a vegetarian?

A vegetarian completely avoids all meat, poultry, and fish, while a flexitarian follows a mostly plant-based diet but occasionally includes meat and other animal products.

Is a flexitarian diet healthy?

Yes, a well-planned flexitarian diet can be very healthy. It is linked to lower body mass index, reduced risk of heart disease, and improved blood sugar control due to higher fiber intake and lower saturated fat consumption.

How do you start a flexitarian diet?

You can start by gradually reducing your meat consumption, for example, by designating a few meatless days each week. Focus on incorporating more plant-based proteins like lentils, beans, and tofu into your meals.

Do flexitarians need to take supplements?

Depending on how much they reduce animal products, flexitarians may need to pay attention to nutrients like vitamin B12, iron, and omega-3 fatty acids. B12 supplementation or fortified foods are often recommended for those significantly limiting animal products.

Are flexitarian and plant-based the same thing?

Not exactly. A plant-based diet broadly focuses on foods from plant sources and can include small amounts of animal products. A flexitarian diet is a specific type of plant-based eating that is more clearly defined by its flexible, semi-vegetarian nature.

What foods can you eat on a flexitarian diet?

Flexitarians emphasize fruits, vegetables, legumes, whole grains, nuts, and seeds. Occasional, moderate amounts of high-quality animal products like lean meat, fish, eggs, and dairy are also included.

Is a flexitarian diet suitable for weight loss?

Studies show that flexitarians tend to have a healthier body weight and may experience greater weight loss than those on conventional diets. The higher fiber content in plant-based foods can promote satiety and aid in weight management.