A pescatarian diet is a relatively flexible diet that typically includes all foods except meat and poultry. Many pescatarians choose fish and seafood as their main protein source, but this can also be interpreted as a vegetarian diet that includes fish. People following their diet for health benefits may prioritize nutritious plant foods and fish rich in omega-3 fatty acids.
The word pescatarian itself is a combination of the Latin words for fish. Pisces, and the English word vegetarian. This diet only emerged in the 1990s and is thought to originate from 19th century ethical vegetarianism. During this time, the British Vegetarian Society began allowing membership to people who eat fish but not other meats.
Pescatarian diets are now a popular choice for people who want to support their health and the environment without going vegan or completely vegetarian.
A pescatarian diet promotes health in part by reducing intake of saturated fat. Meat and poultry are common sources of saturated fat in the diet, which can raise cholesterol levels and increase the risk of heart disease. Removing these protein sources from your diet can help reduce this risk and promote heart health.
Eating more fish on a pescatarian diet also increases your intake of omega-3 fatty acids, which help reduce inflammation in the body. Most Americans don’t eat as much fish or fiber as recommended by the American Dietary Guidelines. Because a pescatarian diet is centered around plant foods and fish, it may be easier to meet dietary guidelines recommendations.
Environmentally, meat production is a major contributor to global warming, so reducing meat consumption may also have environmental benefits.
If you follow a pescatarian diet, you can eat everything except meat and poultry. You can also think of it as a vegetarian meal with the addition of seafood or fish. However, some pescatarians choose not to eat eggs or dairy products.
Pescatarians don’t necessarily eat fish every day. They may only eat fish a few times a week. The rest of your diet will be centered around plant foods, similar to the Mediterranean diet. Like vegetarians, pescatarians can get protein from beans, nuts, tofu, and seeds.
There are no special rules regarding macronutrients on a pescatarian diet. However, most people will need the following breakdown of macronutrients to maintain general health.
- carbohydrates: 45-65% of calories
- fat: 20-35% of calories
- protein: 10-35% of calories
The pescatarian diet is a fairly flexible diet. You can eat all foods except meat and poultry, so you have plenty of options to meet the needs of each food group. Here are some specific foods that should be the center of your diet.
- protein: Fish, seafood, beans, tofu, nuts, eggs (optional)
- vegetables: Everything is allowed, including broccoli, peppers, carrots, asparagus, etc.
- fruit: Everything is allowed, including bananas, apples, pears, berries, etc.
- carbohydrates: Everything is allowed including rice, pasta, bread, tortillas, etc.
- Dairy products: Milk (optional), yogurt (optional), cheese (optional)
- fat: Nuts, seeds, avocado, oil, butter (optional)
The only foods not allowed on a pescatarian diet are meat and poultry. However, if meat makes up a large portion of your current protein intake, that can be a big change. On a pescatarian diet, you cannot eat the following foods:
- beef
- turkey
- chicken
- pork
- deli meat
- sausage
- bacon
Some pescatarians choose not to eat dairy products or eggs.
Animal products contribute significantly to the saturated fat in your diet, which can raise your cholesterol and increase your risk of developing heart disease.
Additionally, reducing livestock consumption could also help the environment, as the livestock industry is estimated to account for 12-18% of greenhouse gas emissions.
There are many dietary variations that fall within the scope of a pescatarian diet, and you can usually choose the foods you eat based on your personal preferences. An example of a day’s meals on a pescatarian diet is:
- breakfast: Oatmeal with peanut butter, berries and chia seeds
- lunch: Tuna salad sandwich with lettuce, tomato and onion, served with pita chips and hummus
- snack: mixed nuts and dried fruits
- dinner: Salmon with couscous and roasted asparagus
Eating less meat and poultry and more fish may improve your heart health, along with several other benefits. Eating more fish and plant foods also increases your intake of fiber, phytonutrients, and omega-3 fatty acids, all of which promote good health.
May improve heart health
Many people with high cholesterol are advised to adopt a vegetarian or pescatarian diet. Because both are proven to improve heart health.
The American Heart Association recommends eating fish at least twice a week because eating fish and seafood regularly reduces the risk of cardiovascular disease. Additionally, consuming more omega-3 fatty acids, found in fatty fish such as salmon, herring, and bluefin tuna, can lower your risk of heart disease and stroke.
A recent study also found that a pescatarian diet was associated with lower triglyceride levels, blood pressure, inflammatory markers, and mortality. This may be because pescatarian diets tend to be higher in phytonutrients such as omega-3 fatty acids, fiber, polyphenols, flavonoids, and carotenoids.
May reduce cancer risk
A large study of more than 400,000 participants found an association between a vegetarian or pescatarian diet and a lower risk of cancer. After a 10-year follow-up period, pescatarian participants had a 9% lower overall cancer risk than meat eaters. However, researchers could not find a clear link between a pescatarian diet and specific cancers.
Researchers believe that the lower cancer risk in pescatarians may be related to the fact that pescatarians tend to consume more fiber, phytonutrients, and antioxidants than meat eaters. There is.
Supports eye health
Following a pescatarian diet may be beneficial for eye health, especially as we age.
A recent systematic review and meta-analysis found that regular consumption of fish, skim milk, poultry, and non-meat animal foods may reduce the risk of developing age-related eye diseases. Ta. In contrast, eating red meat increases the risk of age-related eye diseases. Researchers concluded that a pescatarian diet provides the best results for eye health in adults.
There is also some evidence to suggest that consuming omega-3 fatty acids in your diet may reduce your risk of dry eye. Taking fish oil supplements did not have the same effect, so it is thought that pescatarians are more likely to benefit because their diet includes a higher intake of fatty fish rich in omega-3 fatty acids. Masu.
May support environment
Compared to Western or flexitarian diets (mainly plant-based and some animal-based foods), a pescatarian diet has a lower environmental impact.
If you are concerned about your environmental impact, you may also want to consider the type of fish you purchase. You can use the National Oceanic and Atmospheric Administration’s (NOAA) FishWatch resource to verify the sustainability of different types of seafood.
Pescatarian diets are generally safe. However, certain groups may require caution in adopting a pescatarian diet.
- A pregnant person. As with non-pregnant adults, the Food and Drug Administration (FDA) recommends that pregnant people eat two to three servings (about 8 to 12 ounces) of a variety of fish per week. However, pregnant people should be especially careful about eating too much mercury in fish, as excess mercury can harm the fetus. There are many fish options that are low in mercury, including cod, herring, haddock, clams, salmon, scallops, shrimp, and tilapia.
- Those with an eating disorder or history of eating disorders. Restrictive diets of any kind can be harmful to people who currently have or have experienced an eating disorder. It can further harm their physical health and relationship with food. For people with a history of eating disorders, it is important to maintain a regular, unrestricted diet.
- People with seafood allergies. Because fish is the main protein source in the pescatarian diet, people with seafood allergies should not follow this diet.
Disadvantage
If you are a meat lover or your family often eats meat, following a pescatarian diet may be even more difficult because meat and poultry are prohibited.
Fish is also a more expensive source of protein than meat or poultry, so you may not get the amount of protein you need on the same budget. Fresh, affordable seafood is also not readily available to everyone.
A pescatarian diet includes all foods except meat and poultry. Many people continue to diet for both health and environmental reasons.
Diets are usually centered around plant foods and fish that are rich in omega-3 fatty acids and other health-promoting nutrients, which can improve heart health and provide other benefits. Buying less meat has also been proven to benefit the environment. However, you may need to do some research to ensure your seafood is sourced from a sustainable source.
