You may have read the word flexitarian in the title and thought I misspelled a word. Surely I meant to type vegetarian or flexible. No, I meant to type flexitarian.
So what exactly is a flexitarian, and why should you try to become one? By the end of this article I hope to have answered those questions and more. So please find a comfy place, sit back and enjoy the read!
The word flexitarian is a combination of the words flexible and vegetarian. A flexitarian is someone who actively incorporates meatless meals into his or her lifestyle but does not identify oneself as a full-fledged vegetarian. You may be wondering at this point - why would someone even consider making a conscientious effort to eat this way?
If you looked around for answers to that question, you would certainly come up with more than a few. Here are my four favorite reasons:
Less chronic disease and better overall health. Studies have shown eating more healthy vegetarian foods decreases our chances of getting chronic diseases, such as heart diseases, cancer, stroke and diabetes (among other diseases). Study after study points to meat and dairy products, especially ones high in saturated fat and cholesterol, as causes of chronic diseases. Observational studies show vegetarians live longer lives and are less prone to disease. For example, Seventh Day Adventists eat more plant-based foods, and they tend to live longer and healthier lives. Those who avoid animal products are also less likely to be overweight or obese than those who eat meat.
Economic relief from improved health. With improved health and less chronic disease we in turn see a decrease in the cost of health care, a well known billion-dollar industry. Disease related to diets poor in plant-based foods and too rich in animal foods contribute to skyrocketing health care costs. The annual cost of angioplasties and coronary bypass operations is approximately $50 billion, with statin heart-disease drugs adding around $15 billion. Of course, on top of the medial costs are the incalculable amounts of pain and suffering of both the people with the diseases and their relatives and friends, as well as lost productivity.
Eating a more plant-based diet would not eliminate all those costs but would certainly move us in the right direction. One study estimated going vegetarian would save the nation $39 billion to $84 billion annually. If obesity, which is much less common in vegetarians than others, was eliminated, we could save about $73 billion a year. As employees become healthier with less illness, we begin to see a decline in worker related injuries and an increase in productivity.
For a sustainable future. A recent U.N. report concluded raising animals for food is responsible for more greenhouse gas emissions than all worldwide transportation systems combined. The Environmental Defense Fund reported replacing one chicken meal per week with a vegan meal prevents as much greenhouse gas emissions as taking more than half a million cars off U.S. roads. Each year, factory farms raise and kill more than 9 billion animals for human consumption. This massive number of animals generates an overwhelming amount of manure, which can pollute our soil, air and water. By eating more vegetarian meals, we can use our fork as a powerful tool against global warming and pollution.
For lower food costs. With the recent rise in prices across the country, reducing consumption of meats is one of the easiest and most profitable actions any individual can make. Recipes that include a plant-based protein can be up to three times less expensive than traditional proteins such as chicken, beef and turkey.
Denise Coots, a registered and licensed dietitian, is the lead clinical dietitian at SSM Health St. Mary's Hospital in Jefferson City. She has a passion for helping others, ranging from patients in the intensive care unit to individuals in the community with various dietary issues.
Now that you have read my favorite reasons for adopting a flexitarian lifestyle, I hope you will try the following recipe:
SPICY BLACK BEAN BURGERS WITH CHIPOTLE MAYONNAISE
Makes: 4 servings
Spicy chipotle mayo:
3 tablespoons light mayonnaise (Hellman's)
1 tablespoon canned chipotle in adobo sauce
Black Bean Burgers:
16-ounce can black beans, rinsed and drained
red bell pepper, cut into 2-inch pieces
cup chopped scallions
3 tablespoons chopped cilantro
3 cloves garlic, peeled
1 jumbo egg
1 tablespoon cumin
to teaspoon kosher salt
1 teaspoon hot sauce
cup quick oats
4 whole wheat 100-calorie buns (Martin's)
1 small Hass avocado, sliced thin
Combine mayonnaise and chipotle, set aside.
Dry the beans well after washing; extra moisture keeps the burgers from sticking. In a medium bowl, mash beans with a fork until thick and pasty.
In a food processor, finely chop bell pepper, cilantro, onion and garlic, then add oats, then eggs and spices. Stir into mashed beans.
Divide mixture into four patties (using slightly oiled hands helps), and place them onto a flat surface covered with wax paper. (If it's too wet, chill the mixture 30 minutes in the refrigerator or add another tablespoon of oats.)
Freeze at least two hours before cooking or keep frozen until ready to cook.
Heat a lightly sprayed skillet to medium heat and cook frozen burgers about seven minutes on each side.
If grilling, preheat grill over medium heat, and lightly oil a sheet of aluminum foil; grill seven to eight minutes on each side, or you can bake in the oven at 375 F on a lightly oiled baking sheet.
Nutrition per serving (one burger with mayo, bun and avocado): 362.6 calories; 14 grams fat; 18.1 grams protein; 50 grams carbohydrates; 15.1 grams fiber; 7.1 grams sugar; 786.4 milligrams sodium (without salt).
Adapted from All Recipes, Skinnytaste.com.