Pescatarian Diet: Learn All About the Pescatarian Vegetarian Diet

If you’re up to date with the latest diet trends, the pescatarian diet is the latest to climb the ladder. A recent study claims that this diet can increase life expectancy by reducing the risk of diseases in the elderly. Also known as the pescatarian diet, this is primarily a vegetarian diet, except you can also eat fish! This diet is a sustainable option for those looking for a balanced way of eating. It’s a great combination of vegetarianism and a high-protein diet. It allows you to be healthy and balance your plate with some salmon fillet, fruits, vegetables, legumes, grains, and more. Discover the health benefits of a pescatarian diet and how to incorporate it into your diet.

What is a pescatarian diet?

The term pescetarian was coined in the early 1990s. It is a combination of two words: pesce, the Italian word for fish, and vegetarian. According to a study published in the journal JAMA Internal Medicine, this diet falls under the category of vegetarianism and is called a “pesco-vegetarian diet.”

Simply put, a pesco-vegetarian diet is a type of vegetarian diet that includes fish and other seafood, but excludes meat from land animals such as beef, pork and poultry, explains registered dietitian Dr. Archana Batra. “It typically also includes plant foods such as fruits, vegetables, grains, legumes, nuts and seeds, along with dairy and eggs, depending on individual preferences. This diet is often chosen by people who want to reduce their meat consumption, but still get some animal protein and nutrients from seafood,” she adds.

8 Benefits of a Pescatarian Diet

Eating a pesco-vegetarian diet offers several health benefits, including:

1. Promotes heart health

Pescatarian diets typically include oily fish such as salmon, mackerel and sardines, all of which are rich in omega-3 fatty acids. Dr. Batra says that a diet rich in omega-3 fatty acids helps to reduce inflammation, lower blood pressure and reduce the risk of heart disease. A study published in the British Medical Journal (BMJ) found that eating a pescatarian diet may also reduce the risk of ischaemic heart disease. The diet is also believed to lower cholesterol levels, which is a risk factor for developing heart disease. A study in the British Journal of Nutrition found a significant improvement in the cholesterol levels of people following the pescatarian diet.

2. Increases lifespan

Following a pescatarian diet may help you live longer. A recent study published in The American Journal of Clinical Nutrition looked at 88,400 participants and found a link between a pescatarian diet and longevity. Pescatarians had a lower risk of death in the elderly compared to non-vegetarians.

3. Improves brain health

Pesco-vegetarian diet is rich in fish, which contains omega-3 fatty acids, which are considered good for your brain health. Fish-derived fatty acids, particularly DHA and EPA, play a crucial role in improving cognitive health and brain health, according to a study published in Advances in Nutrition. The expert says that following this diet may also reduce the risk of neurodegenerative diseases such as Alzheimer’s. It is also believed to improve your mood and overall cognitive health.

4. Helps with weight loss

When you’re trying to lose weight, it’s important to watch what you eat, and following a pescatarian diet can help with that! This diet is “rich in both protein from fish and fiber from plant foods, which can help promote feelings of fullness and aid in weight management. The combination of these nutrients can help reduce overall calorie intake by keeping you fuller for longer,” the dietitian explains. Eating a diet rich in protein and fiber can help promote weight loss and maintain metabolic health, according to a study published in the Journal of Nutrition.

5. Reduces the risk of diabetes

More than 38.4 million people of all ages will develop diabetes in 2021, and the numbers are expected to increase in the future, according to data from the National Institutes of Health (NIH). Following healthy lifestyle habits, including eating healthy, can help you manage diabetes. A study published in the journal Diabetes Care found that a pesco-vegetarian diet may help protect you from type 2 diabetes and control your blood sugar levels.

6. Good for digestion

Eating a diet rich in fruits, vegetables, whole grains and legumes promotes a healthy digestive system because it ensures the consumption of adequate fiber needed for a healthy gut, Dr. Batra says. Dietary fiber found in whole grains, fruits and vegetables can help improve digestion and normalize bowel movements by combating constipation and irritable bowel syndrome (IBS), according to a study published in the journal Nutrients.

7. Strengthens bones

A pescatarian diet may be good for bone health because it includes fish and seafood, which are good sources of protein and calcium. A calcium-rich diet combined with regular exercise can help maintain good bone health and reduce the risk of osteoporosis, according to a study published in The Journal of Nutrition. The pescatarian diet is also rich in vitamin D, another essential nutrient for your bones.

8. May prevent cancer

A diet rich in fruits, vegetables and fish, especially those with antioxidants and anti-inflammatory properties, may reduce the risk of certain cancers, such as colorectal cancer, Dr. Batra said. A study published in BMC Medicine found the positive effects of eating a pescatarian diet on cancer. It may help reduce the risk of cancer, including colorectal cancer.

Foods to Include and Avoid in a Pescatarian Diet

Here’s what you can and can’t eat when following a pesco-vegetarian diet, recommended by the expert:

Food to eat:

• Salmon
• Mackerel
• Sardines
• Trout
• Shrimp
• Mussels
• Mussels
• Leafy greens
• Berries
• Citrus fruits
• Cruciferous vegetables
• Root vegetables
• Brown rice
• Quinoa
• Oats
• Barley and other whole grain products
• Legumes (beans, lentils, chickpeas and peas)
• Almonds
• Walnuts
• Chia seeds
• Flax seed
• Pumpkin seeds
• Milk
• Yogurt
• Cheese
• Olive oil
• Avocado
• Fish oil

Foods to avoid:

• Red meat: Beef, pork, lamb and other mammalian meat.
• Poultry: Chicken, turkey, duck and other poultry.
• Processed meat: Sausages, bacon, ham and other processed meat products.
• Animal fats: Lard, tallow and other fats derived from land animals.
• Highly processed foods: Foods high in added sugars, trans fats, and artificial additives.
• Sugary drinks: Soft drinks, sweetened tea and energy drinks.

Are there any side effects of a pesco-vegetarian diet?

Although the pescatarian diet is considered healthy, there are some side effects of the diet that you should be aware of:

1. Exposure to mercury

Did you know that fish absorb mercury from oceans and streams when they eat? Fish and shellfish absorb low levels of mercury from water pollution, which can be toxic to humans when exposed. According to the U.S. Food and Drug Administration (FDA), some fish have higher mercury levels than others, including shark, swordfish, fresh tuna, marlin, king mackerel, and tilefish. You should avoid eating these fish in large quantities to prevent mercury exposure.

2. Nutritional deficiencies

The pesco-vegetarian diet is rich in several nutrients, but lacks some, including iron and vitamin B-12, which are commonly found in red meat. It’s essential to include a variety of plant foods and possibly supplements recommended by a doctor to reduce your risk of developing nutritional deficiencies, Dr. Batra suggests.

3. Digestive problems

While a high-fiber diet can aid digestion, too much of anything can be harmful. A sudden increase in fiber or consuming too much can be harmful to your digestive system. A study published in the journal Nutrients found that excess fiber can lead to digestive problems such as gas, bloating, and abdominal cramps.

Who is a pescatarian diet not suitable for?

For the rest of the people who are healthy, it is better to avoid the pesco-vegetarian diet, which includes:

• People who are allergic to fish or shellfish.
• People suffering from medical conditions, including gout, should avoid fish high in purines.
• Although omega-3 fatty acids can be beneficial for pregnant women, some fish also contain mercury, which can be harmful to the fetus. Pregnant women should therefore avoid fish high in mercury.
• People who avoid all animal products for ethical reasons may prefer to follow a strictly plant-based diet rather than a pesco-vegetarian diet.

The pescatarian diet is healthy, but it also comes with its own set of problems. Consult a doctor before making any changes to your diet, and don’t follow a diet just because it’s fashionable.