Pescetarian, the diet of eating only fish and seafood

Have you ever heard of the pescatarian diet ? This eating style has been gaining popularity over time, but few people really know what it entails.

In the world of diets, there is a wide range of options, such as pescetarian, vegan, or gluten-free, for those who seek to take care of their health and maintain a balanced diet or who have certain intolerances.

One of these options mentioned is the pescetarian diet, which combines the flexibility of a vegetarian diet with the inclusion of fish and seafood.

In this article, we'll learn about the benefits of following a pescetarian diet, what foods constitute it, and how to do it properly.

What is the pescatarian diet?

The pescetarian diet is based on a diet focused on vegetables, fish, and seafood.

It is often referred to as the fish diet, as it includes vegetables, legumes, any type of fish ( oily fish and white fish ) , shellfish , and excludes meat.

Within pescetarians, there are different types, such as ovo-lactose-based pescetarians, who also consume animal products such as eggs, milk, or cheese.

Although they're known as people who only eat fish, it's actually a fairly broad, varied, and healthy diet. However, there are some drawbacks to be aware of, which we'll explain later.

How does the pescetarian diet work?

The pescetarian diet is a diet for people who always consume fish and seafood and never meat of animal origin, in addition to other products such as legumes, fruits, and vegetables.

The pescatarian diet works very simply and is based on:

Focus on consuming foods that come from plants or plantations (legumes, fruits, cereals, vegetables)
Accompany them with fish and seafood
Do not consume any type of meat (cold cuts or fresh meats)
In the case of an ovo-lacto pescetarian diet, eating products that come from animals

Although it may seem like a strange or complicated diet due to its name, it could be the diet of a person who simply doesn't like meat.

It is true that for non-ovo-lactose-intolerant people, it may be a little more difficult to follow this diet.

It's a recommended diet for people with meat allergies or intolerances, for weight loss, for personal tastes, or simply for leading a different lifestyle.

What can't a pescetarian eat?

A person following a pescovegetarian diet should base their diet on plant-based products and fish and seafood.

Any ingredients that fall outside of these categories are not included in a diet of this style.

To be more specific, these are the foods that a pescetarian should not eat:

Red meat: Red meat from cows, pigs, or horses, among others, cannot be eaten on this diet.
Bird meat: Meat from birds such as chicken, turkey or duck is also excluded.
Processed: Processed meat-based foods such as sausages, cold cuts, and hamburgers are not allowed in this style of eating.

Nutritional benefits of the pescetarian diet

The pescetarian diet has a multitude of health benefits, with good and balanced nutritional values overall.

Although it is not the perfect or most balanced diet due to some drawbacks, in general, a pescetarian will not have health problems due to their diet.

To understand the benefits of a pescetarian diet, we'll explain where its nutritional values come from:

High-quality proteins: A pescetarian diet focuses on a high consumption of fish and seafood, which are nutritionally rich in high-quality proteins. A lack of meat doesn't mean a protein deficiency; fish is just as important.
Omega-3 fatty acids: Fatty acids are very important for the body, and Omega-3 plays a crucial role in cardiovascular health. Fish, especially oily fish, are rich in these beneficial fatty acids.
Vitamins and minerals: Most fish and shellfish contain vitamins A, B, or D, among others, and minerals such as magnesium, calcium, and zinc. Maintaining these vitamin and mineral levels is very important for bone health, the nervous system, and red blood cell formation.
Varied diet: It's not a fish-only diet; it's about not including any meat. Therefore, you can eat vegetables, fruits, grains, fish, seafood, and legumes, and still have a balanced and healthy diet.
Ideal for calorie deficit: Unlike meat, fish and seafood tend to be lower in calories and fat, making them a much more suitable diet for weight loss.

What you should keep in mind before becoming a pescetarian

Like all diets, this type of eating also has some precautions and factors to take into account.

The disadvantages of the pescetarian diet are:

High levels of heavy metals: Some fish and shellfish may contain high levels of certain heavy metals. One of the most common is mercury. For a fish-based diet, it's recommended to consume more of those with lower levels of mercury.
Vitamin B12: This vitamin is found primarily in animal products, especially meat. Although it can be obtained from fish such as sardines and oysters, it's likely that you don't reach the recommended daily dose. To address this, you should plan a weekly diet that achieves these levels or take supplements.
Cholesterol: Oily fish often contain cholesterol, and regular consumption of it would be harmful to our bodies. If you already have high cholesterol, you should carefully control your intake. You should opt for white fish like hake.
Environmental sustainability: One of the most common criticisms of pescetarians is the negative impact a fish-based diet has on marine ecosystems. Overfishing and illegal fishing practices aimed at increasing supply lead to this situation. It's important to choose fish and seafood from sustainable sources to minimize this problem.

Recommendations for the pescetarian diet

To be a pescetarian without having any health problems such as high cholesterol or vitamin deficiencies, the ideal is to plan your meals weekly.

In general, it is recommended to consume more white fish, which is low in fat, calories, and cholesterol, than oily fish and shellfish. Several servings of fruits and vegetables should be included in your daily diet.

Legumes can be eaten once a day or every few days, and so can grains.

Before starting a pescetarian diet, you'll need to decide whether or not you'll be consuming animal products like milk or eggs. This will depend on your reason for adopting this diet.

Remember that it is important to monitor cholesterol, vitamin B12, and heavy metals when consuming large amounts of fish and seafood.