The pescatarian or pesco-vegetarian diet is the latest trend in the fitness world. From what foods to eat and what to avoid to its benefits and side effects, learn whether it’s trendy or cool.
If you’ve been following the latest food trends, the latest thing to climb the ladder is the pescatarian diet. A recent study claims that this diet can increase life expectancy by reducing the risk of disease among older people. Also known as the pescatarian diet, this diet is primarily a vegetarian diet, but you can also eat fish! This diet is a sustainable option for those looking for a balanced diet. It’s a good combination of vegetarianism and a protein-rich diet. It’ll keep you healthy and bring balance to your plate with some salmon fillets, fruits, vegetables, legumes, grains, and more. Learn about the health benefits of the pescatarian diet and how you can incorporate it into your diet.
What is a pescatarian diet?
The term pescatarian 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 into the category of vegetarianism and is called the “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 like beef, pork, and poultry, explains dietitian Dr. Archana Batra. “It also includes plant-based foods like fruits, vegetables, grains, legumes, nuts, and seeds, along with dairy and eggs, usually depending on individual preferences. This diet is often chosen by those who want to reduce their meat intake but still get animal protein and nutrients from seafood,” she adds.
8 benefits of a pescatarian diet
Following a pesco-vegetarian diet provides many health benefits, some of which include:
1. Supports heart health
Pescatarian diets often include fatty fish like salmon, mackerel, and sardines, all of which are rich in omega-3 fatty acids. Dr. Batra says a diet rich in omega-3 fatty acids can help reduce inflammation, lower blood pressure, and reduce the risk of heart disease. A study published in the British Medical Journal (BMJ) found that following a pescatarian diet may also reduce the risk of ischemic heart disease. The diet is also believed to lower cholesterol levels, a risk factor for developing heart disease. A study in the British Journal of Nutrition found that people on a pescatarian diet saw significant improvements in their cholesterol levels.
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2. Increases longevity
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 older adults than nonvegetarians.
3. Strengthens brain health
A pesco-vegetarian diet is rich in fish, which contains omega-3 fatty acids that are thought to be good for your brain health. According to a study published in Advances in Nutrition, fatty acids from fish, especially DHA and EPA, play a key role in improving cognitive and brain health. The expert says that following this diet can also reduce the risk of neurodegenerative diseases like 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 pay attention to what you eat, and following a pescatarian diet can help! This diet is “rich in both protein from fish and fiber from plant-based foods, which can help increase feelings of fullness and help with weight management. The combination of these nutrients can help reduce overall calorie intake by keeping you fuller for longer,” explains the registered dietitian. A study published in the Journal of Nutrition found that eating a diet rich in protein and fiber may help support weight loss and maintain metabolic health.
5. Reduces the risk of diabetes
According to the National Institutes of Health (NIH), more than 38.4 million people of all ages will have diabetes by 2021, and this number is expected to increase in the future. Following healthy lifestyle habits, including eating healthy foods, can help you manage diabetes. A study published in the journal Diabetes Care found that a pesco-vegetarian diet can protect you from type-2 diabetes and manage your blood sugar levels.
6. Good for digestion
Dr. Batra says a diet rich in fruits, vegetables, whole grains, and legumes supports a healthy digestive system and ensures adequate fiber intake for a healthy gut. According to a study published in the journal Nutrients, dietary fiber found in whole grain cereals, fruits, and vegetables can help improve digestion and normalize bowel movements, combating constipation and irritable bowel syndrome (IBS).
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. According to a study published in The Journal of Nutrition, regular exercise combined with a calcium-rich diet may help maintain good bone health and reduce the risk of osteoporosis. A pescatarian diet is also rich in vitamin D, another essential nutrient for your bones.
8. It can prevent cancer
A diet rich in fruits, vegetables, and fish, especially those with antioxidant and anti-inflammatory properties, may reduce the risk of certain cancers, such as colorectal cancer, says Dr. Batra. A study published in BMC Medicine found that a pescatarian diet has positive effects on cancer. It may help reduce the risk of cancer, including colorectal cancer.
Foods to include and avoid on a pescatarian diet
Here are the foods you can and should not eat while following a pesco-vegetarian diet, as recommended by experts:
Foods to eat:
- Salmon
- Tuna
- Sardines
- Trout
- Prawn
- Oyster
- Mussel
- Leafy greens
- Fruits
- Citrus Fruits
- Vegetables from the Brassicaceae family
- Root vegetables
- Brown rice
- Quinoa
- Oat
- Barley and other whole wheat products
- Legumes (beans, lentils, chickpeas and peas)
- Almond
- Walnuts
- Chia seeds
- Flax seeds
- Pumpkin Seeds
- Milk
- Yogurt
- Cheese
- Olive oil
- Avocado
- Fish oil
Foods to avoid:
- Red meat: Beef, pork, lamb and other mammal meats.
- Poultry: Chicken, turkey, duck and other poultry meats.
- Processed meat: Sausages, bacon, ham and other processed meat products.
- Animal fats: Lard, tallow and other fats derived from land animals.
- Ultra-processed foods: Foods containing added sugar, trans fats, and artificial additives.
- Sugary drinks: Sodas, sweetened teas, and energy drinks.
Are there any side effects of a pesco-vegetarian diet?
Although a pescatarian diet is considered healthy, the diet has some side effects that you should be aware of:
1. Mercury exposure
Did you know that fish absorb mercury from oceans and streams during their diet? Fish and shellfish absorb low concentrations of mercury from water pollution, which can be toxic to humans when exposed. According to the United States Food and Drug Administration (FDA), some fish, such as shark, swordfish, fresh tuna, marlin, mackerel, and tilefish, contain higher levels of mercury than others. To prevent mercury exposure, you should avoid eating large amounts of these fish.
2. Nutritional deficiencies
A pesco-vegetarian diet is rich in many nutrients but lacks some nutrients found in red meat, such as iron and vitamin B-12. Dr. Batra suggests that it’s important to include a variety of plant-based foods and possibly supplements recommended by a doctor to reduce the risk of developing nutritional deficiencies.
3. Digestive problems
While a diet rich in fiber can support digestive health, too much of anything can be harmful. A sudden increase in fiber or consuming too much of it can be detrimental to your digestion. A study published in the journal Nutrients found that excess fiber can lead to digestive issues like gas, bloating, and abdominal cramping.
Who should avoid a pescatarian diet?
Some people who are otherwise healthy should avoid a pesco-vegetarian diet, including:
- People who are allergic to fish or shellfish.
- Those with medical conditions such as gout should avoid fish high in purine content.
- While omega-3 fatty acids may be beneficial for pregnant women, some fish also contain mercury, which can be harmful to the fetus. Therefore, pregnant women should avoid high-mercury fish.
- Those who avoid all animal products for ethical reasons may prefer a completely plant-based diet rather than a pesco-vegetarian diet.
A pescatarian diet is healthy but comes with its own set of problems. Consult a doctor before making any changes to your diet and do not follow a diet just because it is trendy.