What is pescatarian? A Complete Guide to This Seafood-Inclusive Diet

According to research, a pescatarian diet—which incorporates fish and seafood into a vegetarian eating pattern—is associated with a lower risk of heart disease and type 2 diabetes compared to a traditional omnivore diet. This guide will explain precisely what is pescatarian, its key benefits, and how you can adopt this flexible and health-conscious approach to nutrition.

Quick Summary

A pescatarian diet is a primarily plant-based eating pattern that includes fish and seafood but excludes all other meat and poultry. It combines the health benefits of vegetarianism with high-quality protein and omega-3s from fish, supporting heart health and overall wellness.

Key Points

• Definition: A pescatarian diet is primarily plant-based but includes fish and seafood as a protein source, excluding meat and poultry.

• Key Nutrients: It provides high-quality protein, omega-3 fatty acids, vitamin B12, and vitamin D, which are important for heart and brain health.

• Health Benefits: Following this diet can lead to improved heart health, weight management, and a lower risk of chronic diseases like type 2 diabetes.

• Potential Concerns: Key considerations include monitoring mercury levels in certain fish and ensuring sustainable seafood sourcing.

• Flexibility: The diet offers more flexibility than strict vegetarianism and can be a good transitional step toward a more plant-based eating style.

• How to Start: Beginners can transition slowly by meal planning, exploring diverse recipes, and focusing on whole, unprocessed foods.

Defining the Pescatarian Diet

At its core, a pescatarian diet (sometimes spelled pescetarian) is a flexible dietary approach that is centered on plant-based foods while including fish and seafood. The term is a mashup of the Italian word for fish, pesce, and "vegetarian." While strict vegetarians avoid all animal flesh, pescatarians make an ethical or health-conscious choice to abstain from red meat and poultry, opting for fish and shellfish as their primary animal protein source.

This eating style offers a middle ground for individuals who wish to reduce their consumption of meat but are not ready to commit to a full vegetarian or vegan lifestyle. It draws many of its principles from the popular Mediterranean diet, emphasizing whole foods, healthy fats, and a diverse range of fruits and vegetables.

What to Eat and What to Avoid

Allowed Foods

On a pescatarian diet, your plate will be rich with a wide variety of nutrient-dense foods. Many pescatarians also choose to include dairy and eggs, though this is a matter of individual preference. The staples include:

• Seafood: An array of fish (e.g., salmon, tuna, cod, sardines, mackerel, trout) and shellfish (e.g., shrimp, clams, scallops, mussels).
• Fruits and Vegetables: All types of fresh produce, both cooked and raw.
• Legumes: Beans, lentils, chickpeas, and other pulses are excellent sources of plant-based protein and fiber.
• Whole Grains: Quinoa, brown rice, oats, barley, and whole-wheat pasta and bread provide fiber and energy.
• Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds offer healthy fats and protein.
• Healthy Fats: Avocado and olive oil are staples for their monounsaturated and polyunsaturated fats.
• Dairy and Eggs: For those who choose to include them, eggs, milk, yogurt, and cheese are common sources of protein and calcium.

Excluded Foods

The pescatarian diet is defined by what it excludes, which is all meat from land animals. These prohibited foods include:

• Red Meat: Beef, pork, lamb, and other livestock.
• Poultry: Chicken, turkey, duck, and other fowl.
• Processed Meats: Sausage, bacon, hot dogs, and deli meats.

Nutritional Benefits of a Pescatarian Diet

The inclusion of fish and seafood in a plant-forward diet provides several significant nutritional advantages:

Heart Health

Fish, especially fatty fish like salmon, mackerel, and sardines, are packed with omega-3 fatty acids (EPA and DHA). These healthy fats have been shown to lower blood pressure, reduce inflammation, and decrease the risk of heart attacks and stroke. This makes the diet an excellent choice for cardiovascular wellness.

High-Quality Protein

Fish and seafood offer high-quality, complete protein, providing all the essential amino acids your body needs. This is especially beneficial for athletes or those looking to maintain muscle mass, providing a robust protein source that can be easier to obtain than on a purely plant-based diet.

Filling Nutritional Gaps

For those transitioning from a vegetarian diet, adding fish can help fill potential nutritional gaps. Fish and seafood are great sources of vitamin B12, vitamin D, zinc, and selenium, which can sometimes be harder to get from plant sources alone.

Weight Management

Many people find the pescatarian diet conducive to weight loss. By replacing higher-calorie and higher-fat red meats with lean fish and low-calorie plant foods, the diet can naturally reduce overall calorie and saturated fat intake. The high protein and fiber content also help you feel full and satisfied for longer, aiding in portion control.

Potential Risks and Considerations

While largely beneficial, a pescatarian diet has some points to consider for optimal health.

Mercury Content

Almost all fish contain some level of mercury. Larger, longer-lived fish like swordfish, marlin, and certain tunas have higher concentrations, and consumption should be limited, especially for pregnant or breastfeeding women and young children. Choosing smaller, low-mercury fish such as salmon, sardines, and canned light tuna can minimize this risk.

Sustainable Sourcing

For those motivated by environmental concerns, mindful sourcing is crucial. Overfishing and unsustainable farming practices can harm marine ecosystems. Resources like the Monterey Bay Aquarium's Seafood Watch can guide you toward sustainable choices.

Cost

Fresh, high-quality seafood can be more expensive than other protein sources. Utilizing frozen fish, canned varieties, or less expensive species like sardines can help keep costs down.

Comparison: Pescatarian vs. Vegetarian vs. Omnivore

Feature	Pescatarian Diet	Vegetarian Diet	Omnivore Diet
Protein Sources	Fish, seafood, eggs, dairy (optional), plants	Eggs, dairy (optional), plants	Meat, poultry, fish, eggs, dairy, plants
Excluded Foods	Red meat, poultry	All meat, fish, poultry	No exclusions
Saturated Fat	Generally low	Generally low	Often high
Omega-3 Intake	High, especially with fatty fish	Lower (plant-based sources)	Variable (depends on meat choice)
Nutritional Flexibility	High	Moderate	Highest

How to Start a Pescatarian Diet

Transitioning to a pescatarian diet can be a smooth and enjoyable process by following a few simple steps:

1. Start Gradually: Instead of making an immediate, drastic change, replace one meat-based meal per week with a fish or plant-based alternative.
2. Plan Your Meals: Create a weekly meal plan to help structure your grocery shopping and ensure a balanced intake of nutrients. Many resources and cookbooks offer great pescatarian recipe ideas.
3. Explore New Recipes: Expand your culinary horizons by experimenting with different cooking methods for fish, like baking, grilling, and steaming. Incorporate diverse cuisines, from Mediterranean to Asian, to keep things interesting.
4. Balance Your Plate: Ensure your meals are well-rounded by combining a protein source (fish, legumes) with whole grains and a variety of vegetables.
5. Stay Hydrated: Drinking plenty of water is always essential for overall health.

Conclusion

The pescatarian diet offers a balanced and flexible approach to nutrition, providing many of the health benefits associated with plant-based eating while leveraging the nutrient-rich qualities of fish and seafood. It's a strategy that can support heart health, aid in weight management, and supply high-quality protein and essential nutrients that might be missed in other vegetarian-style diets. By being mindful of potential risks like mercury intake and prioritizing sustainable sourcing, individuals can enjoy a delicious and wholesome pescatarian lifestyle that benefits both their health and the environment.

For more guidance on selecting sustainable seafood, consult the Monterey Bay Aquarium's Seafood Watch recommendations.

Frequently Asked Questions

Do pescatarians eat eggs and dairy?

Most pescatarians do eat eggs and dairy, as these are typically considered separate from the animal flesh avoided in the diet. However, including these products is a personal choice and not a strict requirement.

What's the difference between pescatarian and vegetarian?

The main difference is that a pescatarian eats fish and other seafood, while a vegetarian does not eat any animal flesh, including fish. Both diets primarily focus on plant-based foods.

Is a pescatarian diet healthier than a regular omnivore diet?

When well-planned, a pescatarian diet is often considered healthier than a typical omnivore diet because it involves less intake of red and processed meats, which are linked to higher rates of certain diseases.

What are the best sources of omega-3s for pescatarians?

Excellent sources of omega-3 fatty acids on a pescatarian diet include fatty fish like salmon, sardines, mackerel, and herring. Many nuts and seeds also provide plant-based omega-3s.

Can you lose weight on a pescatarian diet?

Yes, many people find success with weight loss on a pescatarian diet due to its emphasis on lean protein and fiber-rich plant foods, which can reduce overall calorie intake and increase satiety.

How often should a pescatarian eat fish?

The frequency can vary by individual. The American Heart Association recommends eating fish at least two times per week. Rotating between different types of fish helps balance nutrient intake and manage mercury exposure.

Is the pescatarian diet safe for pregnant women?

Yes, but pregnant women should be mindful of mercury levels by choosing low-mercury fish and limiting consumption of high-mercury species like swordfish. The FDA provides guidelines on safe fish consumption during pregnancy.