Pescatarian vs. Vegan: Understanding the Fundamental Difference
The most straightforward answer to the question "What's a vegan called that eats fish?" is that there is no such thing. By definition, a vegan is a person who excludes all animal products from their diet and lifestyle, which includes fish. A person who follows a plant-based diet but includes fish is actually called a pescatarian, derived from the Italian word for fish, pesce, and vegetarian. This fundamental distinction is crucial for understanding the motivations, health implications, and ethical considerations of each dietary path.
The Core Principles of Veganism
Veganism is more than just a diet; it's a philosophy that seeks to exclude, as far as possible and practicable, all forms of exploitation of, and cruelty to, animals for food, clothing, or any other purpose. In terms of diet, this means abstaining from:
- Meat and poultry: Including beef, pork, chicken, lamb, and turkey.
- Fish and seafood: All marine and freshwater animals are considered living creatures.
- Dairy products: Milk, cheese, and yogurt are excluded.
- Eggs: Derived from chickens and other animals.
- Honey and other bee products: Considered an animal product.
Defining the Pescatarian Diet
A pescatarian diet, by contrast, is a semi-vegetarian eating pattern. It centers on a plant-based diet of fruits, vegetables, whole grains, and legumes, while also incorporating fish and seafood as a primary protein source. The reasons for adopting this diet are varied, ranging from health benefits to ethical concerns about land-based animal agriculture. Many pescatarians also choose to include eggs and dairy in their diet, further distinguishing their lifestyle from veganism.
Why Do People Choose a Pescatarian Diet?
Individuals choose a pescatarian diet for a variety of reasons, often blending personal health goals with ethical or environmental considerations. A significant motivation is health. Fish, especially fatty fish like salmon and mackerel, are rich in omega-3 fatty acids, which are essential for heart and brain health. Furthermore, by replacing red meat with fish, people may reduce their intake of saturated fats and cholesterol, potentially lowering the risk of heart disease and some cancers.
Environmental concerns also play a major role. While not without its issues, the environmental impact of fish and seafood production is generally considered lower than that of red meat and poultry. For some, this makes it a more sustainable choice. Additionally, some people see it as an easier, less restrictive step towards reducing their meat consumption and adopting a more plant-based lifestyle, offering a wider variety of dining options than a strict vegetarian or vegan diet.
Comparison of Diets
| Dietary Type | Meat & Poultry | Fish & Seafood | Dairy | Eggs | Primary Protein Sources |
|---|---|---|---|---|---|
| Vegan | Excludes | Excludes | Excludes | Excludes | Legumes, Tofu, Nuts, Seeds, Grains |
| Vegetarian | Excludes | Excludes | Includes (Lacto-ovo) | Includes (Lacto-ovo) | Legumes, Tofu, Nuts, Seeds, Dairy, Eggs |
| Pescatarian | Excludes | Includes | Often includes | Often includes | Fish, Seafood, Legumes, Dairy, Eggs |
Potential Drawbacks and Considerations
Despite the benefits, a pescatarian diet is not without its potential drawbacks. The most significant concern is the potential for mercury contamination in certain types of fish. Larger, longer-lived fish like swordfish, shark, and king mackerel tend to accumulate higher levels of mercury. For this reason, the FDA recommends that pregnant women, nursing mothers, and young children avoid certain high-mercury fish and limit their consumption of others. Concerns about overfishing, bycatch, and the sustainability of certain fisheries are also important ethical considerations for pescatarians, who should seek out responsibly sourced seafood. Monterey Bay Aquarium's Seafood Watch provides excellent resources for making informed choices about sustainable seafood options.
Becoming a Pescatarian: Foods to Enjoy
For those considering a pescatarian diet, the food options are both healthy and varied. The diet primarily consists of a rich array of plant-based foods, supplemented by delicious and nutrient-dense seafood. A typical food list would include:
- Fruits and Vegetables: All types are encouraged, providing vitamins, minerals, and fiber.
- Whole Grains: Such as oats, quinoa, brown rice, and whole-wheat bread.
- Legumes: Lentils, beans, peas, and chickpeas are excellent plant-based protein sources.
- Nuts and Seeds: Rich in healthy fats, protein, and other nutrients.
- Fish and Shellfish: Salmon, tuna, sardines, shrimp, cod, and mackerel, among others.
- Dairy and Eggs (Optional): Many pescatarians include these for added protein and nutrients.
Transitioning to a pescatarian diet can be a gradual process. Starting by incorporating seafood into existing vegetarian dishes and slowly phasing out other meats is a common approach. Exploring diverse cuisines like Mediterranean and Asian cooking can open up a world of flavorful and healthy meal options.
Conclusion: Making an Informed Choice
In summary, the term for a person who follows a vegetarian diet but includes fish is a pescatarian, not a vegan. A vegan is, by definition, someone who completely avoids all animal products, including fish. While both diets emphasize a plant-based foundation, the inclusion of fish provides pescatarians with additional nutrients like omega-3 fatty acids, vitamin B12, and selenium. Ultimately, the choice between these dietary paths depends on an individual's personal health, ethical, and environmental priorities. By understanding the key differences, individuals can make an informed decision that best aligns with their values and nutritional needs. For those seeking to reduce their environmental impact and improve heart health without fully committing to a vegan lifestyle, pescatarianism offers a flexible and nutritious option.
