In the world of food, there are all kinds of “-arians” these days. There are vegetarians, of course, but also fruit growers (those who eat only or mostly fruit) and even respirators (those who believe they only need air or sunlight for their livelihood, please don’t try that at home!)
Some of these dietary approaches are controversial, to say the least, but the Pescetarian diet is a sound, scientifically backed plan that can help you achieve a variety of health goals.
Next, we will delve into the definition of pescetarianism along with what the pescatarians can and cannot eat, the benefits and drawbacks of the diet.
What is the pescetarian diet?
It is essentially a vegetarian diet that incorporates fish or seafood. The diet generally includes foods of animal origin such as milk and eggs, but does not include meat (think chicken, pork, or beef). The term itself is a combination of the words vegetarian and “pesce”, which in Italian means fish.
4 types of vegetarian diets
- Lacto-vegetarian : excludes meat, fish, poultry and eggs, but includes dairy.
- Ovo-vegetarian : excludes meat, fish, poultry and dairy, but includes eggs.
- Lacto-ovo vegetarian : Excludes meat, fish and poultry, but includes dairy and eggs.
- Pescetarian : Excludes meat and chicken but allows fish. It may or may not allow dairy or eggs.
An obstacle to following strict vegetarian diets may be getting enough protein. However, this is usually not a problem with pescetariana, as it includes fish as an important source of protein. Although it is generally considered a close cousin to the Mediterranean diet, it can be easily followed with all kinds of cuisine, including Asian, Indian, or Mexican.
What foods can be eaten?
You will be surprised by the great variety of foods that you can eat in this type of diet. Overall, it is an extremely flexible way of eating that includes many nutrient dense foods.
Fruits and vegetables
All fruits and vegetables are allowed. That’s right, all of them.
When you are on a plant-based diet, your consumption of fruits and vegetables should increase (as in these staples they should fill at least half of your plate with meals).
Protein
With a pescetarian diet, one of its main sources of protein will be fish. Other protein foods that are allowed are beans, lentils, nuts, seeds, peas, soy products like tofu, and sometimes eggs and dairy products.
Keep your protein sources healthy, so you should not eat fried hake wands or fish sticks. Use cooking methods like baking, roasting, or grilling.
Here we leave you the protein content of some popular sources:
- 85 grams of salmon: 17 grams
- 85 grams of panga: 21 grams
- 1 cup of cooked lentils: 18 grams
- 1 cup chickpeas: 14 grams
- 85 grams cashew nuts: 15 grams
- 1/4 cup sunflower seeds: 7.5 grams
- 1 large egg: 6 grams
- 230 grams of milk: 8 grams
- 1/2 cup of cottage cheese: 12 grams
Do Pescatarians eat fish every day?
Although fish and shellfish are allowed, experts recommend that adults who follow a 2,000-calorie diet consume two servings per week. With that in mind, Pescatarians should try to include other plant-based sources of protein throughout the week.
Grain
Since cereals are also plants, they will be an important part of your diet. Grains provide important nutrients like B vitamins, calcium, magnesium, fiber, and protein.
Your bean choices are vast and limited only by your imagination, and perhaps your cooking skills. Whole grains can be called the “complete package.” Its health benefits include helping with blood sugar control, lowering cholesterol levels, and preventing cancer.
Some popular and healthy whole grains include:
- Oatmeal
- Quinoa
- Brown and wild rice
- Cornmeal
- Amaranth
- Teff
- Farro
- Whole grain breads and pastas
- Popcorn
Drinks and Snacks
The “gray area” of nutrition is food that falls outside of normal eating patterns. This is where good healthy nutrition can come in the background. Most types of drinks are allowed on plant-based diets, including the Pescetarian diet. But to maintain a healthy intake, limit or avoid sugary drinks like sodas and juices, and opt for naturally low-calorie drinks like water, coffee, and tea.
As for snacks, these should fall within the types of food that are allowed in meals. Fresh fruits, vegetables, yogurt, popcorn, cheese, hummus, and nuts are good options when planning your snacks.
What can’t pescetarians eat?
If you remain firm in your convictions of eating this type of diet, then you shouldn’t eat meat. This means that there is no beef, lamb, poultry, pork or any other animal meat. This also means that you should not eat snacks made of meat, such as jerky.
Stay away from sweets and treats with lots of added sugar too. Although technically suitable for pescetarians, you should always consider the path to health. Also, consider limiting plant-based “meats,” mainly because they are highly processed and can contain large amounts of sodium.
What benefits does it bring?
Pescetarians enjoy many of the same health benefits as vegetarians, as well as some more.
A plant-based diet is loaded with antioxidants, and these have a great effect on your health. According to a November 2017 review, published in Critical Reviews in Food Science and Nutrition, vegetarians are at reduced risk for heart disease and cancer overall.
Harvard Medical School indicates a host of health benefits for those who follow a healthy vegetarian diet, including:
- Reduced risk of developing type 2 diabetes
- Cancer risk reduction.
- Reduced risk of heart disease.
- Low blood pressure
- Low cholesterol levels
- Lower body mass index
Adding fish to the diet will naturally increase your intake of Omega-3 fatty acids, which are present in good amounts in fatty fish, such as salmon.
Can you lose weight by following this diet?
If you follow it in a healthy way, yes, you can lose weight. According to a September 2019 review published in Translational Psychiatry, people who followed a plant-based diet generally achieved more weight loss compared to those who followed an omnivorous diet.
There are caveats about this, as always, when you observe a certain diet to lose weight. Keep these basic principles in mind if your goal is weight loss:
- Pay attention to portion sizes.
- Get enough protein every day.
- Look at your consumption of processed foods and added sugar.
Are there drawbacks?
By switching to these types of diets, you are likely to experience some frustrations.
Meal planning
One of the biggest changes in adopting a plant-based diet is the need to prepare and cook meals. Although there are shortcuts in supermarkets (pre-cut vegetables, canned beans, pre-cooked grains), it is essential that you have a meal plan every day. Otherwise, you could get stuck in the snack machine looking at all the not-so-healthy options.
Mercury in fish
Another concern when adding large amounts of shellfish to your diet is the risk of consuming too much mercury. For this reason, experts indicate that those who should monitor their seafood intake include young children, pregnant women, and nursing mothers. However, up to 340 grams per week of low-mercury fish is not a concern for most people.
Fish with high levels of mercury are shark, swordfish, horse mackerel, and tilefish, which should be limited or avoided.
Conclusion: is a pescetarian diet healthy?
If you are looking to make the switch to a healthier diet and you are not sure where to start, this diet may be for you. Following a plant-based diet is a healthy and sustainable diet pattern that has been shown to provide health benefits and reduce the risk of many common chronic conditions.
