The pescatarian diet, a dietary approach that combines a vegetarian foundation with the inclusion of fish and seafood, has gained popularity as individuals seek to optimize their health, reduce their environmental impact, and explore ethical food choices. This article delves into the various aspects of the pescatarian diet, examining its potential benefits, risks, and practical considerations.
What is a Pescatarian Diet?
The term "pescatarian" is a blend of "pesce," the Italian word for fish, and "vegetarian," signifying a dietary pattern that excludes meat and poultry but includes fish and seafood. As Dr. Frank Hu, a professor of nutrition and epidemiology at the Harvard T.H. Chan School of Public Health, explains, the pescatarian diet is primarily a plant-based dietary pattern.
Pescatarians do not consume any meat or poultry. Many pescatarians choose fish and seafood as their main source of protein, but it can also be interpreted as a vegetarian diet that includes fish. Pescatarians don't necessarily eat fish every day; they might only eat fish a couple of times a week. The rest of their meals can center around plant foods, similar to the Mediterranean diet.
Why Choose a Pescatarian Diet?
The reasons for adopting a pescatarian diet are diverse and often stem from a combination of health, environmental, and ethical considerations.
Health Benefits
Heart Health: Eating fish and seafood regularly is associated with a reduced risk for cardiovascular disease. Fatty fish like salmon, sardines, herring, and mackerel are great sources of omega-3 fatty acids. These healthy fats have long been linked to better heart and blood vessel health. The omega-3 fatty acids in fish may also have benefits for brain health. Research suggests that people who eat fish at least twice a week may have a lower risk of developing vascular brain diseases, such as stroke, compared with those who eat little or no fish.
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A recent study also found that pescatarian diets are associated with reductions in triglyceride levels, blood pressure, inflammatory markers, and mortality.
Lower Cancer Risk: Research shows there is an association between following vegetarian or pescatarian diets and a lower risk of cancer. One large study found that after a 10-year follow-up period, the pescatarian participants had a 9% lower overall cancer risk than meat-eaters.
Eye Health: A recent review found that regularly consuming fish, skim milk, poultry, and non-meat animal products could reduce your risk of developing an age-related eye disease. In contrast, eating red meat is associated with an increased risk of age-related eye disease. There's also some evidence to suggest that consuming omega-3 fatty acids in your diet may lower the risk of dry eye.
Reduced Saturated Fat Intake: The pescatarian diet promotes health in part by reducing the amount of saturated fat you consume. Meat and poultry are common sources of saturated fat in the diet, which can raise cholesterol levels and increase heart disease risk. Eating more fish with a pescatarian diet may also increase your intake of omega-3 fatty acids, which help reduce inflammation in the body.
Nutrient Rich: Adding fish to a vegetarian diet can also help fill in any nutrition gaps, says Dr. Hu. Most Americans don’t eat as much fish or fiber as the Dietary Guidelines for Americans recommend. Seafood is an excellent source of lean, complete protein. For example, a 5 ounce can of tuna in water contains 30 grams of protein and only 1 gram of saturated fat. Plus, about 90% of a can of tuna calories come from protein. Fish is low in saturated fat and rich in other nutrients. Fish is also a source of complete proteins, so you don't have to combine proteins to get the nutrients you need. When you eat certain types of fish (such as salmon, mackerel, herring, sardines, or sablefish), you'll also boost your intake of omega-3 fatty acids. While some people take a supplement to get the recommended daily allowance, most health experts recommend getting your intake from food if you can.
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Weight Management: Studies have also shown that following a balanced vegan or vegetarian-based diet (including the pescatarian diet) is associated with lower body mass index (BMI). You may notice that when you boost your intake of grains, vegetables, and other fiber-rich foods, you eat less and feel fuller longer. You may also have more energy.
Environmental Benefits
In general, choosing fish over meat or poultry is better for the environment, as it generates fewer greenhouse gas emissions getting to your table. Also a concern: nearly all fish contain at least traces of methylmercury, a contaminant that can harm the brain and nervous system. By switching from omnivore to pescatarian, you'll likely eat more fiber- and nutrient-rich plant-based foods - healthier for you and the planet, Hu adds.
Ethical Considerations
Some people feel that a pescatarian lifestyle is a more ethical choice than meat-eating but don’t feel the need to cut out fish or seafood. Some people feel more emotionally connected to other mammals, such as pigs and cows. Because they feel more distant from fish, people might be more comfortable eating these animals.
What Do Pescatarians Eat?
When following a pescatarian diet, you can eat everything except meat and poultry. It can also be considered as a vegetarian diet plus seafood and fish. The pescatarian diet includes all foods except for meat and poultry. The diet typically centers around plant foods and fish rich in omega-3 fatty acids and other health-promoting nutrients, which can improve heart health along with other benefits.
A balanced pescatarian diet includes fruits, vegetables, grains, legumes, and seafood. Most also have eggs and dairy products.
Read also: Weight Loss with Low-FODMAP
Foods Included in a Pescatarian Diet:
- Fish and seafood (salmon, tuna, shrimp, lobster, etc.)
- Fruits
- Vegetables
- Grains (wheat, corn, barley, rye, rice, oats, etc.)
- Legumes (beans, lentils, peanuts, tofu, tempeh, seitan, edamame, meat analogues)
- Nuts and seeds
- Eggs (optional)
- Dairy products (milk, cheese, yogurt - optional)
- Oils (olive oil, sesame oil, walnut oil, canola oil)
Foods Excluded from a Pescatarian Diet:
- Beef
- Pork
- Chicken
- Turkey
- Lamb
- Wild game (venison, bison)
- Other meats and poultry
Potential Risks and Considerations
While the pescatarian diet offers numerous benefits, it's essential to be aware of potential risks and take necessary precautions.
Mercury Exposure
Nearly all fish contain at least traces of methylmercury, a contaminant that can harm the brain and nervous system. Mercury is present in the atmosphere and bodies of water and, because of this, nearly all fish may be a source of mercury. However, most fish contain very low levels of mercury and only some are known to be concentrated sources of mercury. Also a concern: nearly all fish contain at least traces of methylmercury, a contaminant that can harm the brain and nervous system.
"Small fish like anchovies and sardines - and shellfish like scallops, oysters, and mussels - have much less of an environmental impact" than big fish, he explains. Fish high in mercury include swordfish, shark, some types of mackerel, marlin, and some types of tuna.
The Food & Drug Administration (FDA) recommends pregnant people eat 2 to 3 servings-about 8 to 12 ounces-of various fish per week. However, pregnant individuals need to be especially careful about eating too much mercury from fish as excess mercury could harm the fetus. However, they advise women considering becoming pregnant, women who are pregnant, nursing mothers, and young children not to eat specific fish.
Best choices for seafood include herring, lobster, and freshwater trout. Good options include salmon, sardines, snapper, halibut, and grouper.
Environmental Impact of Fishing
Although the pescetarian diet seems like a relatively sustainable choice, fishing does have its own set of environmental problems. Overfishing involves removing too many fish from the ocean, leading to a decline in fish populations. Humans aren’t the only species that rely on fish, and overfishing is leading to the extinction of many species of sharks and rays. By-catch is when the fishing industry unintentionally catches other species in the sea. This affects a host of animals, like the harbor porpoise and many other whale and dolphin species. These mammals breed very slowly, so even a small number of deaths due to by-catch can have devastating effects on their populations.
You can avoid both these issues, says Hu, by thinking small. When you buy fish, look for those produced sustainably - and choose stores that are transparent about where their fish comes from.
The Monterey Bay Aquarium Seafood Watch provides information to find responsibly sourced seafood.
Nutrient Deficiencies
It is possible for you to absorb all the nutrients you need on a vegetarian or pescatarian diet. However, restricting certain foods can lead to deficiencies in one or more nutrients. For example, as we discussed above, removing red meat from your diet can result in a deficiency in iron (which you can make up by eating other foods). Or, removing dairy products could result in a calcium deficiency (which you can make up with certain vegetables, beans, nuts, and seeds). Eliminating red meat from your diet may raise your risk of iron deficiency anemia, a condition in which your body doesn’t produce enough oxygen-bearing red blood cells.
Pescatarians, like vegetarians, need to be mindful of nutrients that aren’t readily available in many plant foods, especially if you don’t typically eat a ton of fish, eggs or dairy. “You can get enough zinc, protein and iron with them, but it takes some planning,” DiMarino says.
Cost
Buying the primary foods of this eating plan (fruits, vegetables, and fresh fish) can be expensive. Groceries Can Be Costly: Buying the primary foods of this eating plan (fruits, vegetables, and fresh fish) can be expensive. But you don't always have to buy fresh-many bulk bags of frozen fruits and vegetables are just as healthy as the fresh versions.
Practical Tips for Following a Pescatarian Diet
- Plan your meals: To ensure you're getting all the necessary nutrients, plan your meals in advance and include a variety of fruits, vegetables, grains, legumes, nuts, seeds, and seafood.
- Choose sustainable seafood: Opt for sustainably sourced seafood to minimize your environmental impact.
- Be mindful of mercury levels: Select fish with lower mercury levels, especially if you are pregnant, breastfeeding, or feeding young children.
- Consider supplements: If you're concerned about nutrient deficiencies, talk to your doctor about whether you need to take any supplements.
- Read labels carefully: Be aware of hidden sources of meat in processed foods.
- Explore new recipes: Experiment with different pescatarian recipes to keep your meals interesting and enjoyable.
Who Should Avoid a Pescatarian Diet?
The pescatarian diet is generally safe.
- Pregnant individuals: However, pregnant individuals need to be especially careful about eating too much mercury from fish as excess mercury could harm the fetus.
- Those with a seafood allergy: Should obviously avoid this diet.
- Those with an eating disorder or a history of disordered eating: Any type of restrictive diet can be harmful to those who currently have or have had an eating disorder. It may further harm their physical health and their relationship with food.
Sample Meal Plan
The following three-day meal plan is not all-inclusive but should give you a general sense of the pescatarian diet.
Day 1
- Breakfast: Oatmeal made with coconut milk topped with fresh berries, chia seeds, and almond butter
- Lunch: A grain bowl made with quinoa, sweet potatoes, kale, and chickpeas.
- Dinner: Salmon provides omega-3s essential fatty acids.
Day 2
- Breakfast: Starting the day with protein increases the feeling of fullness, and the pesto adds healthful greens that are a source of iron.
- Lunch: Tahini is good source of plant protein and omega-3s. Chickpeas are also a good source of plant protein and fiber. Add a healthful Mediterranean salad to this recipe to create a filling lunch.
- Dinner: Strong-flavored fish go very well with citrus fruits such as grapefruit. The addition of grapefruit to this recipe also adds vitamin C and fiber, and it counts toward the 2 servings of fruit that a person should eat per day.
Day 3
- Tuna Veggie Grain Bowl: Combine cooked quinoa, tuna, sautéed cauliflower, zucchini, and asparagus. Top with cherry tomatoes, dill, and spicy mayonnaise.
- Salmon Southwest Salad: Combine drained salmon with mixed greens, black beans, corn, cherry tomatoes, avocado, red onion, and cilantro, then serve with lime wedges for a zesty finish.
- Mediterranean Tuna Salad: Combine drained tuna with halved cherry tomatoes, sliced Kalamata olives, chopped cucumber, and feta. Dress with lemon juice, olive oil, and oregano.
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