We don’t expect to see vegetarians eating meat, but there are people who share the same ideology as vegetarians and eat fish. Some people choose to add fish to their vegetarian diet to reap the health benefits of a plant-based diet and the heart benefits of fish. Others simply don’t enjoy meat. Whatever the reason, a pescatarian diet can be a very viable and healthy choice.
What is a pescatarian diet?
In its simplest form, a pescatarian is someone who does not eat red or white meat, but does eat fish and other seafood. The term originated in the early 1990s and is a combination of the Italian words “pesce”, meaning fish, and “vegetarian”. The diet is largely plant-based, consisting of whole grains, nuts, legumes, produce, and healthy fats, with seafood as the main source of protein, and many pescatarians also eat dairy and eggs.
Of course, just as vegetarian diets can vary greatly, so can pescatarian diets. Instead of a healthier diet based on whole foods, it’s possible to eat a meatless diet full of processed starches, junk food, and fish sticks.
Why a pescatarian diet?
There are several reasons why people choose a pescatarian diet. Here are some of the main ones:
Health
The unique content and heart benefits of fish meat, along with the effect of plant-based diets in reducing the risk of chronic conditions such as obesity, heart disease and diabetes, are causing many people to approach pescatarian diets while making healthier choices.
Protecting the environment
Livestock farming comes with a high environmental cost. While livestock accounts for 15% of human-made carbon emissions, producing fish and seafood has a lower carbon footprint than producing any type of animal meat or cheese.
Ethical concerns
Ethics are a major reason why people choose to be vegetarian, and remain relevant for pescatarians. However, issues such as overfishing can also be relevant at sea.
What do pescatarians eat?
A typical pescatarian diet can be achieved by adding seafood to a vegetarian diet.
Whole grains and grain products
Legumes such as beans, lentils, tofu, and hummus
Nuts such as hazelnuts and peanut butter, peanuts
Seeds like hemp, chia, and flaxseed
Milk, yogurt, and cheese
Fruits and vegetables
Fish and shellfish
Egg
What don’t pescatarians eat?
There is no place for any meat other than fish in this diet. In other words, no red or white meat is consumed.
What are the benefits of consuming fish?
Adding fish to a vegetarian diet can have many benefits. Many people worry that completely eliminating animal products or avoiding animal meat can lead to low intake of certain essential nutrients. In particular, adding vitamins B12, zinc, calcium, and protein to a vegan diet can be a bit more difficult. Fish, which is rich in nutrients such as omega-3, may be the easiest and most harmless way to get them. It also makes it much easier to meet protein needs. It can also add variety to vegetarian cuisines, which often have a limited menu.
