Pescetarian diet: Know all about the pesco-vegetarian diet

If you are keeping up with the latest food trends, the latest to climb up the ladder is the pescetarian diet. A latest study claims this diet may increase life expectancy by reducing the risk of diseases among the elderly. Also known as the pesco-vegetarian diet, this is majorly a vegetarian diet, except that you can eat fish too! This diet is a sustainable option for those seeking a balanced way of eating. It is a good combination of vegetarianism and a protein-rich diet. It allows you to be healthy and bring a balance to your plate with some salmon fillet, fruits, vegetables, legumes, grains and more. Know the health benefits of a pescetarian diet and how you can include it in your diet.

What is a pescetarian diet?

The term pescetarian was coined in the early 1990s. It is a combination of two words: Pesce, the Italian word which means fish and vegetarian. According to a study published in the journal JAMA Internal Medicine, this diet falls under the category of vegetarianism and is referred to as a “pesco-vegetarian diet.”

In simple terms, a pesco-vegetarian diet is a type of vegetarian diet that includes fish and other seafood but excludes meat from land animals such as beef, pork and poultry, explains dietitian Dr Archana Batra. “It also typically includes plant-based foods like fruits, vegetables, grains, legumes, nuts, and seeds, along with dairy and eggs, depending on individual preferences. This diet is often chosen by those who want to reduce their meat consumption but still want to obtain some animal-based protein and nutrients from seafood,” she adds.

8 benefits of pescetarian diet

Eating a pesco-vegetarian diet offers several health benefits, including:

1. Promotes heart health

Pescetarian diets usually include fatty fish such as salmon, mackerel and sardines, all of which are rich in Omega-3 fatty acids. Dr Batra says a diet rich in omega-3 fatty acids helps decrease inflammation, lower blood pressure, and reduce the risk of heart disease. A study published in the British Medical Journal (BMJ) found that eating a pescetarian diet can reduce the risk of ischemic heart disease as well. This diet is also believed to lower cholesterol levels, which is a risk factor for developing heart disease. A British Journal of Nutrition study saw a significant improvement in the cholesterol levels of people who followed the pescetarian diet.

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2. Increases longevity

Following a pescetarian diet can help you live longer. A recent study published in The American Journal of Clinical Nutrition studied 88,400 participants and found a link between a peso vegetarian diet and longevity. Pesco-vegetarians had a lower risk of death in the elderly as compared to non-vegetarians.

3. Boosts brain health

Pesco-vegetarian diet is rich in fish, which contains omega-3 fatty acids, which is considered good for your brain health. Fish-derived fatty acids, especially DHA and EPA, play a crucial role in improving cognitive health and brain health, according to a study published in Advances in Nutrition. The expert says that following this diet can also reduce the risk of neurodegenerative diseases like Alzheimer’s. It is also believed to improve your mood and overall cognitive health.

4. Aids weight loss

When you are trying to lose weight, it is important to watch what you eat and following a pescetarian diet can help! This diet is “high in both protein from fish and fibre from plant-based foods, which can help promote satiety and help you in weight management. The combination of these nutrients can help reduce overall calorie intake by keeping you fuller for longer,” explains the dietitian. Eating a diet rich in protein and fibre can help promote weight loss and maintain metabolic health, found in a study published in the Journal of Nutrition.

5. Alleviates diabetes risk

More than 38.4 million people of all ages will develop diabetes by 2021, and the numbers ought to increase in the future, as per the data from the National Institutes of Health (NIH). Following healthy lifestyle habits, including eating healthy can help you manage diabetes. A study published in the journal Diabetes Care found that a pesco-vegetarian diet can help protect you against type-2 diabetes and manage your blood sugar levels.

6. Good for digestion

Eating a diet rich in fruits, vegetables, whole grains and legumes promotes a healthy digestive system as it ensures the consumption of enough fibre required for a healthy gut, avers Dr Batra. Dietary fibre found in wholegrain cereals, fruits and vegetables can help improve digestion and normalize bowel movement by fighting constipation and irritable bowel syndrome (IBS), according to a study published in the journal Nutrients.

7. Strengthens bones

A pescetarian diet can be good for bone health because it includes fish and seafood, which are good sources of protein and calcium. Eating a calcium-rich diet along with regular exercise can help maintain good bone health and reduce osteoporosis risk, found a study published in The Journal of Nutrition. The pescetarian diet is also rich in vitamin D, which is another essential nutrient for your bones.

8. May prevent cancer

A diet rich in fruits, vegetables, and fish, particularly those containing antioxidants and anti-inflammatory properties, may reduce the risk of certain cancers, such as colorectal cancer, shares Dr Batra. A study published in BMC Medicine found the positive effects of eating a pescetarian diet on cancer. It can help reduce the risk of cancer, including colorectal cancer.

Food to include and avoid in a pescetarian diet

Here’s what you can eat and should avoid while following a pesco-vegetarian diet, recommended by the expert:

Foods to eat:

• Salmon
• Mackerel
• Sardines
• Trout
• Shrimp
• Clams
• Mussels
• Leafy greens
• Berries
• Citrus fruits
• Cruciferous vegetables
• Root vegetables
• Brown rice
• Quinoa
• Oats
• Barley and other whole wheat products
• Legumes (beans, lentils, chickpeas and peas)
• Almonds
• Walnuts
• Chia seeds
• Flaxseeds
• Pumpkin seeds
• Milk
• Yoghurt
• Cheese
• Olive oil
• Avocado
• Fish oil

Foods to avoid:

• Red meat: Beef, pork, lamb, and other mammalian meats.
• Poultry: Chicken, turkey, duck, and other bird meats.
• Processed meat: Sausages, bacon, ham, and other processed meat products.
• Animal fats: Lard, tallow, and other fats derived from land animals.
• Highly processed foods: Foods high in added sugars, trans fats, and artificial additives.
• Sugary beverages: Soda, sweetened teas, and energy drinks.

Are there any side effects of a pesco-vegetarian diet?

While the pescetarian diet is considered healthy, there are some side effects of the diet that you should be aware of:

1. Mercury exposure

Did you know fish take up mercury from oceans and streams while feeding? Fish and shellfish absorb low concentrations of mercury due to water pollution, which can prove toxic to people when they are exposed to it. As per the United States Food and Drug Administration (FDA), some fish contain higher mercury than others, including shark, swordfish, fresh tuna, marlin, king mackerel, and tilefish. You must avoid eating these fishes in large amounts to avoid mercury exposure.

2. Nutrient deficiencies

Pesco-vegetarian diet is rich in several nutrients but lacking in some, including iron and vitamin B-12 which are generally found in red meat. It is essential to include a variety of plant-based foods and possibly supplements recommended by a doctor to mitigate the risk of developing nutritional deficiencies, suggests Dr Batra.

3. Digestive issues

While a fibre-rich diet can promote digestive health, too much of anything can be harmful. A sudden increase in fibre or consuming too much can be harmful to your digestion. A study published in the journal Nutrients found that excessive fibre can lead to digestive problems such as gas, bloating and abdominal cramps.

Who should avoid eating a pescetarian diet?

Otherwise healthy, some people should avoid following the pesco-vegetarian diet, including:

• People who are allergic to fish or shellfish.
• Those suffering from medical conditions, including gout, should avoid fish high in purines.
• While omega-3 fatty acids can be beneficial for pregnant women, some fish also contain mercury which can be harmful to the fetus. So, pregnant women should avoid high-mercury fish.
• Those who avoid all animal products for ethical reasons may prefer to follow a strictly plant-based diet rather than a pesco-vegetarian diet.

The pescetarian diet is healthy but it comes with its own set of problems. Consult a doctor before making any changes to your diet and do not follow a diet just because it’s in trend.