What is a Pescatarian Diet? Basically, it is a vegetarian diet that incorporates seafood as part of the diet. Pescatarians also don’t consume other animal products, like eggs and milk. They focus on the benefits of eating seafood, so this is a great choice for people who enjoy the taste of seafood. Read on to learn more about this new diet. It may be right for you!
Fish
A pescatarian diet is a plant-based eating plan that includes a diet rich in fish. A pescatarian avoids all forms of meat, except fish. Because there are no restrictions on plant foods, pescatarians can enjoy any type of vegetable with their fish. However, some pescatarians do consume dairy products and eggs. If you are considering switching to a pescatarian diet, there are many things you should know about the diet plan.
Other seafood
Other seafood on the pescatarian diet is not a complete no-no. These foods may be very nutritious, but they are also loaded with mercury, a toxic metal found in fish. You should limit your intake of these fish, especially the bottom-feeders, to avoid higher mercury levels in your blood. You can find more fish-free alternatives in fortified cereals and nutritional yeast. If you are on a pescatarian diet, you should stay away from fish that contain mercury. According to the Environmental Protection Agency, shark, swordfish, tilefish, and salmon are not good choices because they contain high levels of mercury.
Plant-based foods
If you want to switch to a plant-based diet, you should make sure to keep the same nutrition levels as a meat-eater. Instead of meat and chicken, opt for a wide variety of plant-based foods. These include lentils, beans, nuts, seeds, and tofu. Other plant-based foods that can provide the same protein content as animal products are Quorn and seitan. Just remember that these alternatives are usually high in fat and salt.
Omega-3 fatty acids
The benefits of omega-3 fatty acids in a pescatarian diet are many. They may help prevent inflammatory diseases, improve cardiovascular health, and control immune dysfunction. In addition, these fatty acids work with the same enzymes in the body’s metabolism. However, in the Western diet, it’s hard to get enough omega-3 fatty acids, especially when we eat too many fried or processed foods. Moreover, excessive saturated fats, zinc, magnesium, and vitamin C can affect enzyme activity.
Lower blood cholesterol
There are few studies specifically looking at the benefits of a pescatarian diet, but many similarities can be found between this way of eating and the Mediterranean or vegetarian diets. Eating fish has numerous health benefits, including a lower risk for heart disease, dementia, depression, and type 2 diabetes. Fish contains high amounts of long-chain omega-3 fatty acids, which can help lower cholesterol levels and raise HDL cholesterol.
Lower blood pressure
There are many benefits of a pescatarian diet, and some studies have found that this type of diet may lower blood pressure. Interestingly, removing meat from your diet may also reduce your risk of heart disease, according to Dr. Neal Barnard’s first meta-analysis. He and his team compared the blood pressure levels of 21,000 people across eight studies. In addition to lowering blood pressure, vegetarians may also reduce the risk of heart disease.
Lower chronic disease rates
The lower chronic disease rates associated with a pescatarian diet are supported by studies examining the associations between certain plant-based and animal foods. The study found that individuals who ate more fruits, vegetables, legumes, and fish had a lower risk of developing COVID-19. However, these associations were not significant when other factors, such as BMI, were adjusted. The study also found no statistically significant associations between animal-based and plant-based diets and the incidence of COVID-19.
Easier to sustain in the long-term
A pescatarian diet is similar to a vegetarian diet, but it focuses on plant-based foods. Instead of meat or poultry, pescatarians include dairy products, eggs, cheese, and pasta. However, unlike a vegetarian diet, a pescatarian diet is much easier to maintain in the long run. Here are some benefits of a pescatarian diet:
