What is a pescotarian diet?

According to a 2018 survey, approximately 3% of adults worldwide follow a pescetarian diet, demonstrating its growing popularity. A pescotarian diet is an eating pattern that is primarily plant-based but includes fish and other seafood.

Quick Summary

An eating pattern centered on plant-based foods such as whole grains, legumes, and produce, with the addition of fish and seafood. It excludes meat and poultry while potentially offering health benefits associated with a high intake of omega-3 fatty acids.

Key Points

• Definition: A pescotarian diet is primarily plant-based but includes fish and seafood as sources of protein.

• Nutritional Perks: Key nutrients like omega-3 fatty acids, vitamin B12, and lean protein are abundant in seafood, offering significant health benefits.

• Environmental Angle: This diet typically has a lower environmental impact compared to meat-heavy diets, but sustainable seafood choices are crucial.

• Health Rewards: Following this diet can lead to a lower risk of heart disease, type 2 diabetes, and certain cancers.

• Dietary Distinction: Unlike a vegetarian diet, a pescotarian diet includes fish, providing an alternative protein source and additional nutrients.

• Potential Risks: Awareness of mercury levels in certain fish and planning for nutrients like iron are important considerations.

Understanding the Pescatarian Eating Pattern

A pescotarian diet, also known as pesco-vegetarian, is a dietary approach that combines a vegetarian diet with the inclusion of fish and other seafood. The term is a portmanteau of the Italian word for fish, "pesce," and "vegetarian". This eating style provides a middle ground for individuals who wish to reduce their consumption of meat for health or ethical reasons but still want to include animal protein. While the core of a pescotarian diet consists of plant-based foods—such as fruits, vegetables, grains, legumes, nuts, and seeds—the inclusion of seafood as a protein source is its defining characteristic. Some pescotarians may also choose to consume eggs and dairy products, though this is not a universal rule.

Why Choose a Pescatarian Diet?

People adopt this dietary pattern for a variety of reasons, which often overlap:

• Health Benefits: Many are drawn to the potential health advantages. Fish and seafood are excellent sources of lean protein and essential nutrients like omega-3 fatty acids, vitamin B12, and vitamin D. These nutrients are linked to improved heart health, reduced inflammation, and better brain function. Eliminating red meat and processed meats can also lead to a lower intake of saturated fats and cholesterol.
• Environmental Concerns: The environmental impact of meat production, particularly livestock farming, is a significant motivator for many. Fish and seafood production generally has a lower carbon footprint and uses fewer resources than farming land animals. However, those concerned about sustainability should choose seafood from ethical sources, guided by programs like the Monterey Bay Aquarium's Seafood Watch.
• Ethical Considerations: For some, avoiding the consumption of land animals and poultry addresses certain ethical concerns about animal welfare and inhumane factory farming practices. The ethical debate regarding fish is ongoing, but many feel it is a more compassionate choice than eating meat.
• Nutritional Flexibility: The pescotarian diet offers more nutritional flexibility and protein variety than a strict vegetarian or vegan diet. This makes it an appealing option for those who find a fully vegetarian diet too restrictive or are concerned about meeting certain nutrient requirements, such as vitamin B12.

What to Eat on a Pescotarian Diet

A balanced pescotarian diet is rich in variety and flavor. Here is a sample list of what is included:

Included Foods:

• Seafood: All types of fish (e.g., salmon, tuna, cod, tilapia) and shellfish (e.g., shrimp, clams, oysters, crab).
• Plant-Based Proteins: Legumes (beans, lentils, peas), nuts, seeds, tofu, and other soy products.
• Grains: Whole grains like quinoa, brown rice, oats, barley, and whole-wheat products.
• Fruits and Vegetables: All fruits and vegetables.
• Healthy Fats: Avocados, olives, nuts, seeds, and extra virgin olive oil.
• Optional Animal Products: Eggs and dairy products (milk, cheese, yogurt).

Excluded Foods:

• Land Animals: All red meat (beef, pork, lamb) and poultry (chicken, turkey, duck).

Pescatarian vs. Vegetarian vs. Omnivorous Diets

Feature	Pescatarian Diet	Vegetarian Diet	Omnivorous Diet
Meat and Poultry	No	No	Yes
Fish and Seafood	Yes	No	Yes
Dairy and Eggs	Often included	Often included	Yes
Primary Protein	Fish, seafood, and plant-based sources	Plant-based sources, and potentially eggs/dairy	All of the above
Omega-3s	High, especially from oily fish	Can be low; requires careful planning or supplementation	Variable, depending on food choices
Environmental Impact	Lower than omnivorous, but higher than vegan	Generally lower than pescatarian and omnivorous	Highest impact on greenhouse gas emissions

Potential Considerations and Drawbacks

While a pescotarian diet is generally considered healthy, there are potential drawbacks to be aware of.

Mercury and Contaminants: Certain fish, particularly large predatory species like shark and swordfish, can contain higher levels of mercury. It is important to moderate consumption and choose lower-mercury options, especially for children and pregnant women.

Nutrient Deficiencies: Although less of a risk than with vegan diets, careful planning is needed to ensure adequate intake of certain nutrients. For instance, while fish provides B12, those with low fish consumption may need to monitor their levels. Iron intake should also be monitored, as red meat is a common source.

Sustainability: Not all seafood is sourced sustainably. Overfishing is a serious environmental issue. Choosing seafood that is ethically caught or farmed is a key consideration for eco-conscious pescotarians.

Tips for Starting a Pescotarian Diet

Transitioning to a pescotarian lifestyle can be straightforward with a few strategic steps. Focus on variety and balance to ensure you get all the necessary nutrients.

Step-by-Step Guide:

1. Start Gradually: Reduce red meat and poultry consumption slowly. Replace one or two meat-based meals per week with a seafood alternative to ease into the new eating pattern.
2. Explore a Range of Seafood: Don't just stick to salmon and tuna. Experiment with different types of fish and shellfish to introduce variety and different nutrients into your diet. Oysters are rich in zinc, while mussels provide an excellent source of vitamin B12.
3. Prioritize Plant-Based Foods: The bulk of your diet should consist of vegetables, fruits, whole grains, and legumes. This ensures a high intake of fiber, vitamins, and minerals.
4. Embrace Healthy Cooking Methods: Grilling, baking, steaming, and poaching are healthier cooking methods than frying. Cook fish and vegetables with healthy fats like extra virgin olive oil.
5. Use Resources for Sustainability: Consult resources like the Monterey Bay Aquarium’s Seafood Watch program to make informed, sustainable seafood choices.

Conclusion

A pescotarian diet can be a healthy and satisfying eating plan for many people. By combining the benefits of a plant-based diet with the nutritional advantages of seafood, it offers a balanced approach to eating that can support cardiovascular health and reduce the risk of certain chronic diseases. The diet also presents a viable, and for many, a more ethical or environmentally conscious alternative to an omnivorous diet. However, as with any dietary change, careful planning is necessary to ensure adequate nutrient intake and to navigate potential drawbacks like mercury exposure and sustainability issues. For those seeking a transition away from meat, understanding what is a pescotarian diet is an excellent first step towards a healthier, more intentional lifestyle.

Useful Resources

• Healthline - What Is a Pescatarian and What Do They Eat?
• Monterey Bay Aquarium Seafood Watch

A Quick Look at Pescotarian Nutrition

• Key nutrients: Fish and seafood are excellent sources of omega-3 fatty acids, high-quality protein, vitamin B12, and selenium.
• Health benefits: This diet is associated with lower risks of heart disease, type 2 diabetes, and certain cancers.
• Environmental impact: It offers a smaller carbon footprint than diets including red meat and poultry.
• Considerations: Managing potential mercury exposure and sourcing sustainable seafood are important aspects of the diet.
• Flexibility: The inclusion of seafood provides more dietary options than a vegetarian or vegan diet.

Frequently Asked Questions

Do pescotarians eat dairy and eggs?

Yes, most pescotarians include dairy and eggs in their diet, making them similar to lacto-ovo-vegetarians with the addition of seafood. However, some may choose to exclude them.

What is the difference between a pescotarian and a vegetarian?

The main difference is that a pescotarian eats fish and seafood, while a vegetarian abstains from all forms of animal flesh, including fish and seafood.

Is a pescotarian diet healthy?

Yes, a well-planned pescotarian diet can be very healthy. It combines the benefits of a plant-based diet with the omega-3s and high-quality protein found in fish.

What are the biggest risks of a pescotarian diet?

The primary health risks are potential exposure to mercury and other contaminants from certain fish, and the need to ensure adequate intake of iron, zinc, and vitamin B12.

Can you lose weight on a pescotarian diet?

Weight loss is possible on a pescotarian diet, especially if it focuses on whole, unprocessed foods. The lean protein and high fiber can increase satiety and reduce overall calorie intake.

What kind of seafood should I eat as a pescotarian?

It is best to consume a variety of seafood, including low-mercury fish like salmon, sardines, and tilapia. Oysters and mussels are also good choices for specific nutrients.

Is a pescotarian diet better for the environment than a regular diet?

Yes, producing fish and seafood generally has a lower environmental impact than farming land animals, particularly red meat. However, choosing sustainably sourced seafood is important.