6 Benefits of a Pescatarian diet

Pescatarian diets introduce a new  world of nutritious possibilities. Making use of the best of vegan items with seafood, the pescatarian diet offers a very sustainable approach to nourishing the body. In this article, we explore the principles, benefits, and tips of a pescatarian diet for those who hold interest in such a unique eating style.

What Does Pescatarian Mean?

The term "pescatarian" refers to a dietary pattern that includes seafood and fish but excludes other types of meat such as poultry, beef, pork, and lamb. Pescatarians primarily follow a vegetarian diet that incorporates seafood and fish as their main sources of animal protein.

What is a Pescatarian Diet?

A pescatarian diet primarily consists of plant-based foods (like in a vegetarian diet) alongside fish and seafood. It excludes other types of meat like poultry, beef, or pork. This diet emphasizes the consumption of fruits, vegetables, whole grains, legumes, nuts, seeds, and healthy fats, while including fish and seafood as the main source of animal protein. Pescatarians choose this diet for various reasons that we will be exploring.

Difference between a Pescatarian Diet and a Ketogenic Diet

A ketogenic diet (keto diet) is a low-carbohydrate, high-fat diet that aims to shift the body into a metabolic state called ketosis. By severely restricting carbohydrate intake, the body starts utilizing fat as its primary source of energy, leading to the production of ketones. This can result in weight loss and potential benefits for certain health conditions like epilepsy and diabetes.

While they may hold some similarities, a Keto diet and a pescatarian diet are two distinct dietary approaches with different focuses and restrictions, which are:

● Protein Sources: Pescatarian diets include fish and seafood as a primary source of protein, while keto diets focus more on high-fat animal products like meat, eggs, and dairy.

● Carbohydrate Intake: Pescatarian diets can include a variety of carbohydrates from fruits, vegetables, grains, and legumes, while ketogenic diets restrict carbohydrate intake significantly to induce ketosis.

● Fat Intake: Both diets emphasize the consumption of healthy fats, but a ketogenic diet places greater emphasis on high-fat foods to achieve the desired macronutrient balance for ketosis.

Health Benefits of a Pescatarian Diet 

One huge reason to try a pescatarian diet would be the range of health benefits as it focuses on a plant based diet and seafood (one of the healthiest foods out there), this also means a pescatarian diet is a low carb diet as it eliminates out a lot of processed foods (processed foods usually have a higher carb content than natural foods). Here are some important health benefits associated with a pescatarian diet:

1. Nutrient-rich

A Pescatarian diet can provide a lot of essential nutrients. Seafood are an excellent source of omega-3 fatty acids, high-quality protein, vitamins like vitamin D and B12, and minerals such as iodine, selenium, and zinc.

2. Cardio health

The omega-3 fatty acids found in fish like salmon, mackerel, and sardines have shown to promote heart health. They can help reduce blood triglyceride levels, lower blood pressure, improve blood vessel function, and reduce the risk of heart disease and stroke.

3. Reduced risk of chronic disease

Studies have suggested that sticking to a pescatarian diet may lower the risk of developing conditions like obesity, type 2 diabetes, certain types of cancer and metabolic syndrome.

4. Weight management

A pescatarian diet can support weight management especially in a case of weight loss (it is also just as relevant in weight gain as well).The diet is typically high in fiber, which promotes a feeling of being full and this helps control appetite. Also seafood are generally lean sources of protein, which can help achieve a healthy weight.

5. Brain health

Omega-3 fatty acids, found in fish are important for brain health and cognitive function. These acids have been linked to a reduced risk of cognitive decline, improved memory, and a lower likelihood of developing diseases like Alzheimer's disease.

6. Environmental sustainability

Pescatarian diets also has a huge positive influence on the environment. Unlike in rearing farm animals, the production of seafood has a lower carbon footprint and contributes less to greenhouse gas emissions and deforestation. Selecting sustainable seafood options further supports the conservation of marine ecosystems and responsible fishing practices.

Key Nutrients in a Pescatarian Diet

There are some distinct nutrients which emphasizes the essence of this diet that contains both plant-based foods along with seafood. Here are some key nutrients commonly found in a pescatarian diet:

● Omega-3 fatty acids: Fatty fish like salmon, mackerel, sardines, and trout are rich sources of omega-3 fatty acids.

● Protein: Seafood are excellent sources of high-quality lean protein. They provide all the essential amino acids required for growth, repair, and maintenance of tissues in the body. Protein is essential for building and repairing muscles, supporting immune function, and regulating hormones.

● Vitamin B12: This is a nutrient majorly found in animal-derived foods. It plays a crucial role in red blood cell production, nerve function, and DNA synthesis. A pescatarian diet can help meet the recommended intake of  B12, which is important for individuals following a vegan diet.

● Iodine: Seafood is a great source of iodine. Iodine is essential for the production of thyroid hormones, which regulate metabolism, growth, and development. Adequate iodine intake is crucial for maintaining thyroid health.

● Selenium: Selenium is a mineral found abundantly in seafood. It acts as an antioxidant, supports immune function, and plays a role in thyroid health.

● Vitamin D: Fatty fish are a natural sources of vitamin D. Vitamin D is important for bone health, immune function, and plays a role in regulating calcium and phosphorus absorption in the body.

It is important to note that individuals following a pescatarian diet should also balance their diet by consuming a wide range of plant foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds to ensure adequate intake of other essential nutrients like fiber, vitamins, minerals, and phytonutrients.