Pescatarianism is a diet that is mainly vegetarian, with a little fish or other seafood. This could have potential health benefits.
The addition of fish or fish products to a diet based primarily on plant foods can enhance the health benefits.
This article examines the health benefits and foods that people can consume on a pescatarian-style diet.
Benefits of a pescatarian lifestyle
A pescatarian diet is a healthy choice. We will discuss some of them below.
Heart Health
Omega-3 fatty acids are found in fish, particularly fatty fish such as salmon, herring, and trout. They are essential fats for health and vital processes such as regulating inflammation within the body.
According to research conducted by Trusted Source, regular consumption of fish can help lower the risk of heart attacks, strokes, high blood pressure, and atherosclerosis.
Pescatarian diets are primarily plant-based, with fish as an exception. According to a 2017 analysis by Trusted Source, people with a diet rich in vegetables and plant foods are at a lower risk of heart disease.
According to the study’s authors, a plant-based lifestyle can improve blood lipids and lower blood pressure.
In the same study, it was concluded that a vegetarian lifestyle combined with stress management and exercise could reverse atherosclerotic lesions.
Plaque builds up in the arteries, making them narrower, harder, and less able to carry blood.
Cancer
Pescatarians are also protected against cancers of the colon and rectum.
According to a study conducted in 2015 by Trusted Source, colorectal carcinomas are the second most common cause of cancer-related deaths in the United States.
The study used data collected from over 77.650 people to find that a pescatarian lifestyle had a protective effect on colorectal carcinomas.
Diabetes and Inflammation
A plant-based diet can help lower the risk of metabolic syndrome and type 2 diabetes.
The metabolic syndrome includes insulin resistance, obesity, and high blood pressure.
When consumed in large quantities, omega-3 fatty acids found in fish can have powerful anti-inflammatory properties Source.
Flavonoids, for example, are powerful antioxidants and anti-inflammatory agents. These are compounds found in plants. These compounds have anti-inflammatory, anti-diabetic and other properties.
A 2016 study conducted by Trusted Source examined different dietary habits among 77,000 Americans. It found that those who follow a pescatarian lifestyle had the highest intake of flavonoids.
What is a pescatarian?
Below are some sources of fish a person following a pescatarian lifestyle can consume:
- Sardines in cans
- Cans of salmon
- Can tuna
- Fish sticks
- Salmon, trout and herring frozen
- frozen shrimp
- Fresh fish such as cod, salmons, catfish, and pollocks
- Shellfish such as fresh shrimp, clams and scallops
Included in the list are:
- fruit
- vegetables
- Cereals and whole grains, including amaranth (corn), bulgar wheat, oats and rice
- Gluten-free pseudo grains such as quinoa, buckwheat and buckwheat
- Beans and legumes, including kidney beans, peas, and pinto beans
- Products containing legumes, such as tofu and Hummus
- Nuts and nut butter
- Seeds such as hemp, flax, and chia
- Eggs and dairy if Lacto-Ovo vegetarian
A vegetarian diet can provide all the nutrients you need. However, any diet restricting a lot of food could result in a suboptimal intake.
If a person is avoiding dairy products, then they should consume foods that are rich in calcium, such as certain vegetables, seeds, nuts, and beans.
Plan for a single day’s meal.
We have provided some examples of meals that someone might choose to eat if they are on a pescatarian lifestyle:
Breakfast
Sardines on Crostini
Sardines contain a lot of omega-3s. Use spinach in a pesto to spread on crostini for a good source of vitamins A and C. Vitamin C increases the absorption of iron.
The recipe calls for canned sardines. However, you can also use anchovies or fresh sardines. Protein in the morning increases your feeling of being full, and pesto is a healthy green that contains iron.
Lunch
Classic baked falafel
Tahini contains plant proteins and omega-3s, and chickpeas also contain fiber and plant protein. By adding a healthy Mediterranean salad, this recipe can be made into a satisfying lunch.
Dinner
Salmon roasted with shallot and grapefruit sauce
Salmon is a good source of omega-3 essential fatty acids.
Citrus fruits, such as grapefruits, go well with fish that have a strong flavour. Grapefruit is a good source of vitamin C and fibre and counts towards the two servings of fruits that one should consume per day.
Pescatarians tend to eat seafood only once or twice a day, and not more than that. A one-day menu plan can include:
Breakfast: Oatmeal with coconut milk, fresh berries and almond butter.
Lunch: Quinoa, sweet potatoes and kale in a grain bowl.
Dinner – Lemony asparagus and Grilled Salmon served with Baked Potatoes and a Side Salad.
The disadvantages of eating pescatarian food
Marine fish contaminated with heavy metals and other pollutants is a worldwide problem. There is a contamination risk because 92 per cent of the fish eaten by humans comes from marine fish.
Mercury is found in the air and water bodies. As a result, almost all fishTrusted Source may contain mercury. Most fish are low in mercury, and only a few fish have high levels.
The U.S. Food and Drug Administration explains that the presence of mercury in fish does not pose a health risk for most people.
They advise pregnant women, women who are nursing, young children, and women planning to become pregnant not to consume certain fish.
Avoid fish from trusted sources
- Shark
- The Swordfish
- King mackerel
- Tilefish
Fish Low in MercuryTrusted Source includes:
- Can light tuna
- Salmon
- Pollock
- shrimp
- Catfish
You can read more about it here:
Pescatarians may enjoy health benefits and be able to maintain a healthy diet, provided they avoid fish that contain high levels of mercury.
Cans of tuna, sardines and smoked fish are easy to get and consume. These are richer-flavoured choices, while frozen white fish or fish sticks have a more delicate flavour.
Try to purchase fresh fish from sustainable suppliers. Seafood Watch is a useful website.
