by A pescetarian or pesco-vegetarian diet is the latest trend in the fitness world. From what foods to eat and avoid to the benefits of side effects, know if its fad or fab.
If you’re keeping up with the latest food trends, the pescetarian diet is the latest to climb up the ladder. A recent study claims that this diet may increase life expectancy by reducing the risk of disease in the elderly. Also known as the pesco-vegetarian diet, this is a mostly vegetarian diet, except you can eat fish too! This diet is a sustainable option for those who want to eat a balanced way of eating. It is a good combination of vegetarianism and a diet rich in protein. It allows you to be healthy and balance your plate with some salmon fillets, 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 for fish and vegetarian. According to a study published in the journal JAMA Internal Medicine, this diet falls under the category of vegetarianism and is called the “vegetarianism diet”.
In simple terms, a 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 dietician Dr Archana Batra. “It also typically includes plant-based foods such as fruits, vegetables, grains, legumes, nuts, and seeds, as well as dairy and eggs, depending on individual preferences. People who want to reduce their meat intake but still want to get some animal protein and nutrients often choose seafood,” she says.
8 benefits of a pescetarian diet
Eating a pesco-vegetarian diet has several health benefits, including:
1. Promotes heart health
Pescetarian diets include fatty fish such as salmon, mackerel and sardines, all of which are rich in Omega-3 fatty acids. Dr. Batra says that a diet rich in omega-3 fatty acids helps reduce 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 could also reduce the risk of ischemic heart disease. 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 those 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 vegetarian peso diet and longevity. Pesco-vegetarians had a lower risk of death in the elderly compared to non-vegetarians.
3. Boosts brain health
A Pesco-vegetarian diet is rich in fish, which contains omega-3 fatty acids, which are considered good for brain health. Fish-derived fatty acids, especially DHA and EPA, play a critical 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 such as Alzheimer’s. It is also believed to improve your mood and overall cognitive health.
4. Weight loss aids
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 protein from fish and fiber from plant-based foods, which can help promote satiety and aid in weight management. The combination of these nutrients can help reduce total calorie intake by keeping you fuller for longer,” explains the dietician. Eating a diet rich in protein and fiber can help promote weight loss and maintain metabolic health, a study published in the Journal of Nutrition found.
5. It reduces the risk of diabetes
More than 38.4 million people of all ages will develop diabetes by 2021, and the numbers should rise in the future, according to data from the National Institutes of Health (NIH). If you follow healthy lifestyle habits, 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 that enough fiber is consumed for a healthy gut, said Dr Batra. Dietary fiber found in whole grains, fruits and vegetables can help improve digestion and normalize bowel movements 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 combined with regular exercise can help maintain good bone health and reduce the risk of osteoporosis, a study published in The Journal of Nutrition found. 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 fruit, vegetables and fish, especially those with antioxidants and anti-inflammatory properties, may reduce the risk of certain cancers, such as colorectal cancer, shared 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 consider and avoid in a pescetarian diet
Here’s what you can eat and what you should avoid when following a pesco-vegetarian diet, recommended by the expert:
Foods to eat:
- Salmon
- Mackerel
- sardines
- Trout
- shrimps
- Clams
- Mussels
- Leafy greens
- Sheep
- Citrus fruits
- Cruciferous vegetables
- Root vegetables
- Brown rice
- quinoa
- Oats
- Barley and all other wheat products
- legumes (beans, lentils, chickpeas and peas)
- Almonds
- Walnuts
- Chia seeds
- Flax seeds
- Pumpkin seeds
- Milk
- Yogurt
- 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 meat.
- Processed meat: Sausage, 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 drinks: Soda, sweetened teas, and energy drinks.
Are there any side effects of a pesco-vegetarian diet?
Although 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 that fish pick up mercury from the oceans and streams as they feed? Fish and shellfish absorb low concentrations of mercury due to water pollution, which can be toxic to humans when exposed. According to the United States Food and Drug Administration (FDA), some fish are higher in mercury than others, including shark, halibut, fresh tuna, marlin, king mackerel, and tilefish. You must eat these fish in large amounts to avoid mercury exposure.
2. Nutritional deficiencies
Pesco-vegetarian diet is rich in various nutrients but lacking in some, including iron and vitamin B-12 generally found in red meat. It is essential to include a variety of plant-based foods and perhaps supplements recommended by a doctor to mitigate the risk of developing nutritional deficiencies, suggests Dr. Batra.
3. Digestive issues
Although a diet rich in fiber can promote digestive health, too much of anything can be harmful. A sudden increase in fiber or consuming too much can harm digestion. A study published in the journal Nutrients found that excess fiber 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 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.
- Although omega-3 fatty acids can be beneficial for pregnant women, some fish also contain mercury which may be harmful to the fetus. Therefore, pregnant women should avoid high mercury fish.
- Those who avoid all animal products for ethical reasons may prefer to follow a plant-based diet rather than a veggie-pesco diet.
The pescetarian diet is healthy but comes with its own set of problems. Consult a doctor before making any changes to your diet and don’t follow a diet just because it’s trendy.
