A pescatarian is a person who includes fish and seafood in a vegetarian diet. A few may also add eggs and dairy, while others may avoid them. There are several reasons why people forgo meat and poultry but still have fish.
There are no stringent rules to determine what is pescatarian versus what is vegetarian, outside of eating seafood. Also, this diet pattern does not define how often a person can eat fish. For instance, you may be a vegetarian who rarely eats fish, or you may include it in every meal.
Read this article to learn more about the benefits and drawbacks of a pescatarian diet.
What is Pescetarianism?
Pescetarianism is a dietary approach that comprises seafood and fish as the main animal sources of protein while excluding other meats like poultry, beef, and pork. This diet also includes a rich array of natural plant sources like fruits, vegetables, whole grains, legumes, nuts, and seeds. A few people on this diet may also consume dairy products and eggs, but this can vary based on individual likes.
Potential Health Benefits of Pescetarianism
Nutrient Dense Diet
Fish and seafood are impressive sources of high-quality protein, healthy omega-3 fatty acids, vitamins D and B12, and minerals iodine, selenium, and zinc. These nutrients play a key role in augmenting overall health and preventing deficiencies.
Cardiac Well-being
The wealth of omega-3 fatty acids found in fatty fish like salmon, mackerel, and sardines, are known for their heart-protective action. This diet regimen may help ease inflammation, control blood pressure, diminish triglyceride levels, and reduce the risk of heart disease.
Supports Weight Loss
A pescetarian diet can be beneficial for shedding surplus kilos. Fish and seafood are lower in calories and saturated fats compared to red meat, and heaped with good quality protein that keeps you satiated and reduces calorie intake, thus making it easier to maintain a healthy weight.
Also Read: Military Diet For Weight Loss: How It Works, Sample Meal Plan And Side Effects
Improves Brain Health
Omega-3 fatty acids, particularly DHA (docosahexaenoic acid), play a vital role in uplifting brain health and function. They are associated with improved cognitive function, memory power, reduced risk of dementia, and better mental health.
Lowers Risk of Chronic Diseases
Following a pescetarian diet can lower the risk of various chronic health conditions, including type 2 diabetes, certain cancers, and metabolic syndrome. The combination of seafood and plant-based foods provides ample reserves of antioxidants and anti-inflammatory compounds that shield the cells against oxidative damage and lower the risk of developing chronic illness.
Health Impact of Pescetarianism
Balanced Nutrition
Pescetarianism promotes a balanced and varied intake of vital nutrients, delivering the body with a daily dose of vitamins, minerals, and healthy fats. This helps maintain optimal health and prevent nutritional deficiencies.
Environmental Sustainability
Pescetarianism has a lower environmental impact than a diet heaped with red meat. It reduces greenhouse gas emissions, excess land use, and increased water consumption, contributing to more sustainable eating practices and options for choosing organic and locally grown produce.
Digestive Health
A diet endowed with ample reserves of fruits, vegetables, and whole grains, as included in pescetarianism, promotes healthy digestion. The high fibre content regularises bowel movement, prevents constipation, and supports a healthy gut microbiome.
What You Can Eat In A Pescatarian Diet?
People following a pescatarian diet can eat many foods that deliver a balanced ratio of macronutrients and offer the needed vitamins and minerals for optimal health.
Seafood
This diet regimen includes freshwater fish like trout and catfish, saltwater fish like salmon and tuna, and shellfish, including shrimp, oysters, and crab.
Dairy/ Eggs
Most pescatarians include eggs and dairy products like milk, yogurt and cheese, though some may avoid them. Ideally, a pescatarian who has eggs and dairy would be called a lacto-ovo-pescatarian.
Fruits and Vegetables
Fruits and vegetables can be included without restriction in the pescatarian diet regimen. Fill your plate with brightly-hued fresh vegetables and fruits such as green vegetables, bright red, yellow, and orange peppers, eggplant, corn, mango, blueberries, kiwi, and melons, to mention a few.
Beans/ Legumes
Legumes and lentils are great additions to this diet as they are rich in plant-based protein sources and other micronutrients. Kidney beans, fava beans, edamame, chickpeas, lentils, and peas are all good sources of high-quality protein options.
Nuts and Seeds
Nuts and seeds are great additions to this diet regimen as they are abundant sources of healthy fats, proteins, vitamins, and minerals. Excellent choices include walnuts, almonds, sunflower seeds, and chia seeds.
Grains
Pescatarians can eat a wide range of complex grains, including wheat, corn, barley, rye, rice, and oats. However, people with gluten intolerance should avoid gluten-rich cereals on the pescatarian diet.
Oils
Those who follow the pescatarian diet can use a rich array of oils in their cooking and seasoning of food. Olive oil, sesame oil, walnut oil, and coconut oil. Most types of oil are good sources of monounsaturated and polyunsaturated fats, which contribute to enhanced heart health and functions.
What Can’t You Eat as a Pescatarian?
Typically, a pescatarian diet does not include meat and poultry. No matter if you include animal by-products like yogurt or cheese. So those who follow this meal plan should avoid eating red meat, lamb, beef, pork, and poultry.
Conclusion
The pescatarian diet confers a wholesome and balanced eating approach, combining the benefits of plant-based foods with the health merits of fish and seafood. It promotes heart health, and brain function, and supports weight loss. By including a variety of nutrient-dense foods and avoiding meats other than seafood, pescetarianism can be a sustainable and healthful dietary choice for many individuals.
(This article is reviewed by Kalyani Krishna Chief Content Editor)
Author Profile
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
Vegetarian, pescatarian and flexitarian diets: sociodemographic determinants and association with cardiovascular risk factors in a Swiss urban population
Hannah Wozniak,#1,† Christophe Larpin,#1,† Carlos de Mestral,2 Idris Guessous,2 Jean-Luc Reny,1 and Silvia Stringhini2,3,*
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7525113/
Vegetarian, Pescatarian and Flexitarian Diets: Socio-Demographic Determinants and Association with Cardiovascular Risk Factors in a Swiss Urban Population
The British journal of nutrition 124(8):1-23 ,Hannah Wozniak
Christophe Larpin
https://www.researchgate.net/publication/341460835_Vegetarian_Pescatarian_and_Flexitarian_Diets_Socio-Demographic_Determinants_and_Association_with_Cardiovascular_Risk_Factors_in_a_Swiss_Urban_Population
