What is it called when you are vegetarian but eat seafood?: Understanding the Pescetarian Diet

According to a 2020 survey, approximately 3% of American adults identified as pescetarian, answering the common question of what is it called when you are vegetarian but eat seafood?. This increasingly popular dietary pattern incorporates fish and shellfish into an otherwise plant-based diet, offering a flexible middle ground for many.

Quick Summary

A pescetarian diet centers around plant-based foods, along with fish and seafood, while excluding land animals like red meat and poultry. This eating pattern is distinct from vegetarianism due to its inclusion of fish.

Key Points

• Pescetarianism is the term: The name for a diet of vegetarian foods plus fish and seafood is pescetarianism.

• Not a form of vegetarianism: Because fish are animals, pescetarianism is not considered a type of vegetarian diet.

• Rich in omega-3s: A key health benefit is the intake of heart- and brain-healthy omega-3 fatty acids from fish.

• Lower environmental impact: This diet generally has a smaller carbon footprint than those including red meat.

• Mindful of mercury: To avoid contamination, pescetarians should choose low-mercury fish and vary their seafood intake.

• Offers nutritional flexibility: It provides more options for protein and nutrients like B12 compared to a strictly plant-based diet.

What Exactly Is a Pescetarian Diet?

The term "pescetarian" combines the Italian word for fish, pesce, with "vegetarian". It describes a dietary pattern that is primarily plant-based but includes fish and other seafood as a source of animal protein. This approach is not a type of vegetarianism, as a true vegetarian diet excludes all animal flesh, including fish. Instead, pescetarianism occupies a unique and often flexible space among dietary choices.

Those who adopt this diet typically enjoy a wide variety of foods, including:

• Fruits and vegetables: A core component, providing fiber, vitamins, and antioxidants.
• Whole grains and legumes: Such as brown rice, quinoa, beans, and lentils, which offer plant-based protein and fiber.
• Nuts and seeds: Sources of healthy fats and additional protein.
• Fish and shellfish: A crucial source of lean protein and essential omega-3 fatty acids. Examples include salmon, tuna, cod, shrimp, and mussels.
• Dairy and eggs (optional): Some pescetarians, known as lacto-ovo pescetarians, also consume dairy products and eggs, while others follow a stricter, almost vegan, approach by excluding them.

Health Benefits of a Pescetarian Lifestyle

Adopting a pescetarian diet can provide numerous health advantages, many of which stem from the combination of a high-plant intake and the inclusion of nutrient-dense seafood. The diet shares many benefits with the heart-healthy Mediterranean diet.

Improved Heart and Brain Health

Fish, especially fatty varieties like salmon, mackerel, and sardines, are excellent sources of omega-3 fatty acids, including EPA and DHA. These polyunsaturated fats are essential for health and have been linked to improved cardiovascular function, lower blood pressure, and a reduced risk of heart attacks and strokes. The omega-3s in fish also play a vital role in brain function and vision, and some studies suggest they may help reduce the risk of cognitive decline and depression.

Lowered Risk of Chronic Diseases

By reducing or eliminating red meat and processed meats, pescetarians significantly lower their intake of saturated fat and cholesterol, which are associated with heart disease. Furthermore, plant-based diets, which form the foundation of pescetarianism, are linked to a lower risk of type 2 diabetes and certain cancers, particularly colorectal cancer.

Quality Protein Source

Seafood provides a high-quality, lean source of complete protein, which is vital for building and repairing tissues. This makes it easier for pescetarians to meet their protein needs compared to some strict vegetarian diets.

Pescetarianism vs. Other Diets: A Comparison

Feature	Pescetarian Diet	Vegetarian Diet	Omnivorous Diet
Allowed Animal Products	Fish, seafood; optional dairy/eggs	Optional dairy/eggs; no meat, poultry, or fish	Meat, poultry, fish, dairy, eggs
Primary Protein Sources	Fish, seafood, legumes, nuts, seeds	Legumes, nuts, seeds, optional dairy/eggs	Meat, poultry, fish, legumes, dairy, eggs
Omega-3 Source	Primarily fish; also plant sources	Plant sources (e.g., flax, chia seeds); less bioavailable	Various sources, including fish and meat
B12 Source	Fish, optional eggs/dairy; also fortified foods	Optional eggs/dairy; requires supplements or fortified foods	Meat, poultry, fish, eggs, dairy
Environmental Impact (Gen.)	Lower than meat-heavy; mindful of sustainability	Generally lower than pescetarian	Highest, especially red meat
Nutritional Flexibility	Flexible and nutrient-rich, with fewer deficiency risks	Can be restrictive; may require careful planning	Wide variety, but can be high in saturated fat

Potential Drawbacks and How to Mitigate Them

While largely beneficial, a pescetarian diet requires careful planning to avoid potential downsides. The most significant concerns revolve around mercury exposure and nutrient balance.

Mercury Contamination

Larger, longer-living predatory fish like swordfish, king mackerel, and shark can accumulate higher levels of mercury. Consuming large quantities of these fish poses a risk, particularly for pregnant women and young children. To minimize this risk, it is recommended to focus on low-mercury fish and rotate seafood choices.

Nutrient Deficiencies

While less common than in veganism, pescetarians must be mindful of their intake of certain nutrients that are abundant in red meat. Iron, zinc, and vitamin B12 should be monitored, especially for those who exclude dairy and eggs.

Sustainable Seafood Choices

To address environmental concerns like overfishing, choosing sustainably sourced seafood is crucial for any pescetarian. Consumers can use resources like the Monterey Bay Aquarium's Seafood Watch recommendations to make informed choices. Lower-mercury and sustainable options include:

• Salmon (wild-caught or sustainably farmed)
• Sardines
• Trout
• Mackerel
• Anchovies
• Shrimp (responsibly sourced)
• Clams and mussels
• Cod

Conclusion: The Flexible Middle Ground

In short, the answer to what is it called when you are vegetarian but eat seafood? is a pescetarian. This diet offers a balanced, nutrient-rich approach that appeals to individuals for reasons of health, ethics, and environmental impact. By prioritizing plant-based foods while strategically incorporating seafood, pescetarianism can lead to a reduced risk of chronic disease and provide essential nutrients like omega-3 fatty acids that can be difficult to obtain on a strictly plant-based diet. As with any dietary change, being mindful of your food choices and ensuring variety is key to reaping the maximum benefits and mitigating potential risks.

For more information on making environmentally sound choices when selecting your seafood, you can visit the Marine Stewardship Council website.

Frequently Asked Questions

What is the primary difference between a pescetarian and a vegetarian?

The primary difference is that a pescetarian includes fish and seafood in their diet, while a vegetarian abstains from all animal flesh, including fish.

Are pescetarian diets considered healthy?

Yes, a well-balanced pescetarian diet is considered very healthy. It's typically rich in omega-3 fatty acids, lean protein, fiber, and antioxidants, and has been linked to a reduced risk of heart disease.

Do pescetarians eat dairy and eggs?

The consumption of dairy and eggs varies among pescetarians. Some, known as lacto-ovo pescetarians, include them, while others do not.

What are some common fish that pescetarians eat?

Common fish in a pescetarian diet include salmon, tuna, cod, sardines, and trout. Shellfish like shrimp, clams, and mussels are also frequently consumed.

How do pescetarians get enough iron?

While red meat is excluded, pescetarians can get iron from fish and shellfish, as well as plant-based sources like lentils, spinach, beans, and fortified foods.

Is pescetarianism a sustainable choice for the environment?

It can be more sustainable than a diet high in red meat, as fish production often has a lower carbon footprint. However, it is crucial to choose sustainably sourced seafood to avoid contributing to overfishing.

What are the risks of consuming too much fish as a pescetarian?

The main risk is exposure to mercury, which is concentrated in certain large predatory fish. To minimize this risk, it is recommended to eat a variety of seafood, focusing on low-mercury options.