Several healthy diets feature fish as the core ingredient. A pescatarian diet is one where fish and seafood are the primary sources of protein. It is also known as the pesco-vegetarian diet and is considered to lay on the vegetarianism spectrum. Some pescatarians also consume eggs and dairy; however, it depends on the individual’s preference.
It is largely a plant-based diet with stress on whole grains, legumes, nuts, etc. The individual forgoes meat of any kind but eats fish and seafood. It offers the balanced benefits of the healthiness of a plant-based diet with the heart-healthy advantages of fish.
According to global market research firm Mintel, nearly 5% of Americans follow a pescatarian (or flexitarian) diet. This fact points towards a small but growing population of individuals who are moving towards the pescatarian diet trend.
Some of the main reasons for this shift include:
Plant-based diets offer an array of health benefits like lower obesity risk and reduced chances of developing chronic diseases like diabetes or heart problems. Hence, sticking to a pescatarian diet offers the same health benefits.
A study(1) discovered that women who followed a pescatarian diet gained lesser weight by 1.1 kg each year when compared to the women who ate meat. The same study also discovered that those consuming animal meat gain most weight over time.
Another study drew the conclusion that pescatarians were less likely (4.8%) to develop diabetes(2) than omnivores (7.6%). Similarly, another study highlighted that pescatarians or those consuming meat rarely were 22% less likely to die from heart diseases(3).
Livestock rearing has a deep impact on the environment. According to the UN’s report “Tackling Climate Change Through Livestock,” about 15% of human-made carbon emissions(4) are made through livestock raising.
As a contrast, fish and seafood production leaves behind a lower carbon footprint than animal meats and cheese. A study conducted in 2014 brought to light how pescatarians caused 46% less greenhouse gas emissions(5) than animal meat-eaters.
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Several individuals are switching to a vegetarian diet due to ethical reasons. Some of the ethical reasons cited by pescatarians include:
While eliminating land animal meat from the diet addresses the ethical concerns, overfishing and exploitation in aquaculture continue to remain a grave problem.
| Foods to Eat | Foods to Avoid |
| Whole-grain foods and products | Chicken and poultry products |
| Nuts and nut butter | Beef |
| Legumes and their products | Pork |
| Seeds | Turkey |
| Dairy and dairy products (optional) | Lamb |
| Fruits | Bacon |
| Vegetables | Deli meat |
| Fish and shellfish | Wild game |
| Eggs (optional) |
If you are following a low carb pescatarian diet, you should also skip high-carb food items that are high in gluten or lactose.
Some of the major pescatarian diet benefits are:
Fish is the best source of omega-3 fatty acids(6). While plant-based food items like walnuts and flaxseeds do contain traces of a type of alpha-linolenic acid (ALA), converting it to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) is rather tough for the body. Fish, on the other hand, have readily available EPA and DHA, which helps in the functioning of the brain (and mood) while also maintaining heart health.
Human beings need 0.8 grams of protein per 1 kg of their body weight. Supplementing this protein requirement can be tough for those on a strictly plant-based diet. Fish and seafood are excellent receptacles of lean protein. A high-protein diet can also help burn fat(7), which means that the pescatarian diet can help with weight loss.
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The pescatarian diet is perfect for those depending on plants primarily. Vegans and vegetarians often find it hard to source vital nutrients like vitamin B12, zinc, selenium, and calcium. Foods like oysters, mussels, cod, and flounder can deliver more than the RDI required by your body for these vital nutrients.
As the pescatarian diet focuses on nutrient-dense, high-fiber, low-calorie foods, it has the potential to help you lose weight. Further, fish and seafood add variety to those on diets like the keto diet, which has led to the popularity of the pescatarian keto diet.
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While there are no major health limitations of the pescatarian diet, it could cause the following issues:
Women and children are advised to avoid foods like the shark, swordfish, king mackerel, and tilefish as they are reported to contain the highest concentration of contaminants.
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Here are a few pescatarian diet recipes and meal plans that you can follow:
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The pescatarian diet is loaded with health benefits and allows you to make conscious and sustainable choices. Further, it is an upgrade to the standard vegetarian diet and offers more nutritional value and proteins. However, do bear in mind to avoid fish that contains high mercury levels. Given the easy availability of canned and smoked fish, sticking to a pescatarian diet is not only easy but also tasty.
Unlike red meat, seafood is lean meat that contains a host of healthy, unsaturated fats and nutrients like omega-3 fatty acids. Thus, seafood reduces the risk of developing heart diseases, strokes, and other chronic diseases. They are also low on calories, high in good fats, and comparable protein content, making it a healthier alternative.
Pescatarians consume fish for several reasons, such as health benefits, ethical beliefs, and environmental concerns.
Following a pescatarian diet is healthier than a vegetarian diet due to the added nutritional and health benefits of fish and seafood. It is more effective in maintaining weight and adds flexibility to your meal plans.