A pescatarian is someone who includes seafood in their otherwise-vegetarian diet. Also called pesco-vegetarian, a person following the pescatarian diet usually doesn't eat red meat or poultry, but may include dairy and eggs in their diet.
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Because pescatarians are a type of vegetarian, they typically reap many of the same health and nutrition benefits that stricter vegetarians do. In fact, much of the research on the pescatarian diet is wrapped into research on vegetarian diets. Read on to learn more about the benefits of eating a pescatarian diet and to see how to make it work for you.
What are the benefits of eating a pescatarian diet?
Better nutrition
Compared to omnivores, pesco-vegetarians consume less saturated fat, cholesterol and sodium. Interestingly, they also get less protein. (FYI: Most of us are eating enough protein. Find out how much protein you should be eating here.) And they eat more fiber and heart-healthy polyunsaturated fats. Also, research shows that pescatarians get more bone-building calcium in their diet than vegans, vegetarians and omnivores.
Following a pescatarian diet also may protect against type 2 diabetes (one study found it lowered risk by 24 to 49%) and also help keep your blood pressure in check (fewer fish-eaters had high blood pressure compared to meat-eaters, though even fewer vegetarians and vegans had high blood pressure).
If you eat a fish-heavy diet (regardless of whether it's a part of an otherwise-vegetarian diet or a meat-eating diet), you need to be mindful of mercury. It's a dangerous environmental toxin that can accumulate in certain types of fish, shellfish and other seafood.
It's most pronounced in larger fish because they eat smaller fish, which adds to the bigger fish's mercury content; plus many larger fish have lived longer and accumulated more mercury over their lifetime. Most experts say that the benefits of regularly eating seafood outweigh the risks of mercury exposure, but advise being mindful of the varieties that are likely to deliver the most mercury:
King mackerel
Marlin
Orange roughy
Shark
Swordfish
Tilefish
Ahi tuna
Bigeye tuna
How to follow a pescatarian diet
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Remember, although you'll be eating seafood (and also maybe dairy and eggs), this diet is a mostly vegetarian diet. So, fill your plate with whole grains, fruits, vegetables, legumes, and nuts and seeds and their oils. Try our 7-day pescatarian diet meal plan to get ideas for healthy breakfasts, lunches, dinners and snacks.
Including seafood in your dinner menu probably feels the most attainable: cook up your favorite fish fillet, make salmon burgers, add shrimp to a stir-fry. But what about breakfast and lunch? Also, if you're eating a fish-forward diet, variety is important (for your health and that of the environment), so aim to think beyond fish sticks and canned tuna—though both of those are absolutely A-OK to include! (Is canned tuna really healthy? Yes, find out why.)
How to include seafood at breakfast
Smoked salmon is perhaps a given—especially tucked into a bagel. But, "Try it alongside soft-scrambled eggs too," says Ann Taylor Pittman, independent writer and recipe developer. "I also love to take leftover salmon fillets and flake them into an omelet or frittata. If I don't have leftover salmon, I use canned flaked salmon and some fresh dill."
If avocado toast is a go-to breakfast for you, Pittman suggests you #putafishonit: "I'm a big fan of oil-packed sardines and love to top my avocado toast with them, or a fun conserva like smoked mussels or octopus."
Lunch ideas for fish-eaters
While you're in the canned tuna section, move over a couple feet and add canned salmon to your cart. "I'm a big, big fan of canned boneless, skinless salmon. I'll make salmon salad (just like tuna salad) to have on crackers or bread," says Pittman. "Or flake the salmon into a big salad with kale as the base and whatever crunchy veggies I happen to have on hand."
You can also use up what remains from your tinned fish at breakfast, and turn it into a snack lunch as well: "I enjoy some nice tinned fish or seafood packed in oil with good bread or crackers, some olives, some fruit, maybe a chunk of cheese and a few nuts," says Pittman.
A pescatarian diet is perfect for people who may want to reduce their meat intake but aren't quite ready to take the plunge into only eating plant-based foods. This healthy pescatarian diet plan includes a full week of seafood, eggs, dairy and vegetarian meals while avoiding meat and poultry.
Many studies have shown that higher consumption of fish and omega-3 fatty acids is associated with a lower risk of heart disease. In addition, pescatarians tend to have lower blood cholesterol, blood pressure, and a decreased risk of diabetes and metabolic syndrome compared to non-vegetarians.
Following a pescatarian diet also may protect against type 2 diabetes (one study found it lowered risk by 24 to 49%) and also help keep your blood pressure in check (fewer fish-eaters had high blood pressure compared to meat-eaters, though even fewer vegetarians and vegans had high blood pressure).
Most simply, a pescatarian is someone who doesn't eat red meat or poultry, but does eat fish and other seafood. The term pescatarian was coined in the early 1990s and is a combination of the Italian word for fish, “pesce,” and the word “vegetarian.” Sometimes it's spelled “pescetarian,” but this means the same thing.
They eat fruits, veggies, nuts, seeds, whole grains, beans, eggs, and dairy, and stay away from meat and poultry. But there's one way they part company from vegetarians: Pescatarians eat fish and other seafood.
There is no direct statement on the subject by Jesus in the New Testament. The story of Jesus feeding fish to people would support the view that Jesus may have been a pescatarian. Paul seems to have been more open to meat eating, but even Paul was open to vegetarianism.
The disadvantages of a pescatarian diet include ethical concerns related to fish farming and wild harvesting practices and potential exposure to mercury from certain fish.
Yes, your body does not lose the ability to digest meat.
You may feel a little “heavy” after your first meal with meat, especially if you have a large portion. But, you won't actually be unable to digest and metabolize the meat.
The pescatarian diet fulfills the limitations of plant-based foods without the risks that come with animal-based foods. Fish such as whitefish are generally low in cholesterol and saturated fats, which keeps the heart healthy.
Some pescatarians do not consume eggs or dairy, which can mean they may be lacking in essential nutrients such as calcium, phosphorus, vitamin B12 and zinc.
Some vegetarians (technically known as pescatarians) will eat fish, but not other types of meat, and some (vegans) won't eat any animal products, including milk, eggs, and honey. Coming up with vegetarian options at a pizza party is pretty simple– cheese pizza or pizza topped with a variety of veggies should do.
“If you go pescatarian, you eat the healthiest protein sources available. Choosing these lean proteins over high-fat meat could help support weight loss.” But it's important to remember that going pescatarian doesn't automatically mean you'll cut calories, he adds. “You must be choosy about your food choices.
A pescatarian diet may be healthful and carries health benefits, as long as people avoid fish with high levels of mercury. People may find that canned tuna and sardines, as well as smoked fish, are the easiest foods to obtain and eat.
They can eat all the same fruits and vegetables as vegetarians and vegans. Additionally, pescatarian diets often include starchy vegetables, such as potatoes, corn, and winter squash. Pescatarians also have a variety of grains to choose from, including rice, quinoa, and oats.
3. Good gut health. If your pescatarian plan includes lots of high-fiber foods, your gut is in for a treat. The fiber in plant foods helps prevent constipation and feeds your gut's microbiome.
Vegetarian diets came out on top for reducing the risk of type 2 diabetes, by 41%, while the pescetarian diet cut risk by a quarter, and Mediterranean diets by 16%. Cancer risk was 7%-13% lower across the three diets, with pescetarians leading the way, followed by vegetarians and then the Mediterranean diet.
It comes down to balance and moderation, Young said. “If you vary your fish, choose lower-mercury fish and have the higher-mercury fish less often, then it's not a problem,” she noted. “I wouldn't do fish more than once a day and I probably wouldn't do it every single day."
Introduction: My name is Msgr. Refugio Daniel, I am a fine, precious, encouraging, calm, glamorous, vivacious, friendly person who loves writing and wants to share my knowledge and understanding with you.
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