Keto, Atkins, paleo, low-carb, vegan, gluten-free … there’s an abundance of diets around today that are becoming increasingly more mainstream. While many were around decades ago, they’ve been popularized by celebrity promotion and intense weight-loss programs.
Today, we will look at the pescatarian diet — what it is, as well as its pros and cons. Having well-rounded information will allow you to decide if this is the best diet for you.
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What Is the Pescatarian Diet?
Gaining its name from the Italian word for fish, ‘pesce,’ the pescatarian diet has a lot of similarities to the vegetarian diet. Pescatarians enjoy a largely plant-based diet, consuming legumes, vegetables, dairy products, nuts, seeds, fruits, pastas, and breads, while staying away from meat products. The only difference between a pescatarian diet and a vegetarian diet is that pescatarians choose to get most of their proteins by dining on fish and seafood.
Aren’t Freshness and Sustainability Compromised for Inland Dwellers?
Produce like fruit and vegetables can often be bought farm fresh. But fresh, quality, sustainably caught fish or seafood can be challenging to find, especially for people who live inland, far from the sea. If you want to become a pescatarian and maintain quality, this might be a special challenge for you.
Luckily, opting for frozen fare from your local big box store isn’t strictly necessary. Today, there are many delivery options from regional fresh fish and seafood distributors if you’re looking for a reliable source for Maine lobster delivery (in case you didn’t know, Maine lobster is especially coveted for those on a pescatarian diet due to its fresh and sweet taste).
Online delivery companies will quickly demonstrate that quality and freshness don’t need to be conceded, and that gourmet and superior seafood is still an option no matter where you live.
Does the Pescatarian Diet Have Health Benefits?
Many choose to embrace the pescatarian diet due to its wealth of reported health benefits. The American Heart Association suggests people eat fish at least twice a week due to seafood’s ample omega-3 fatty acid properties. Omega-3sare anti-inflammatories which are associated with the following:
- Improved cardiovascular health: reducing blood pressure, maintaining heart rhythm, and minimizing the risk for heart disease,
- a reduced risk of arthritis, and
- a reduced risk of developing cancer.
Moreover, those who eat seafood at least twice a week have lower chances of developing type 2 diabetes.
What Are the Cons of a Pescatarian Diet?
Seafood does have a lower carbon footprint than meats like chicken and beef. However, it’s understandable to have concerns about overfishing. That said, if you choose a pescatarian diet, you can make wise consumer choices to alleviate concerns over sustainability, such as seeking sustainable fishmongers and seafood providers.
Further, some have concerns over highmercury levels in some fish. You can assuage any trepidations over mercury by opting for low-mercury seafood like lobster, herring and pollock.
Some also assume a pescatarian diet means lower levels of iron — which many people assume they can only get from red meat. However, some seafoods are high in iron, like tuna and shrimp. Further, dark leafy greens actually have more iron than red meats. Kale (for example) has more iron per calorie than beef.
The Bottom Line
Like all diets, with a bit of forethought, the cons can be avoided by balancing nutritional intakes and avoiding overly processed foods. When considering any major dietary change, it’s advised you talk with your doctor or a dietician.