The pescetarian or pesco-vegetarian diet is the latest trend in the fitness world. From what foods to eat and avoid to its benefits and side effects, find out if it’s a fad or a fairy tale.
If you’re up to date with the latest food trends, the latest to rise to the top is the pescetarian diet. A recent study claims that this diet can increase life expectancy by reducing the risk of disease among older adults. Also known as the pesco-vegetarian diet, this is primarily a vegetarian diet, except you can eat fish too! This diet is a sustainable option for those looking for a balanced way to eat. It’s a good combination of vegetarianism and a high-protein diet. It allows you to be healthy and bring balance to your plate with some salmon fillet, fruits, vegetables, legumes, grains, and more. Learn about the health benefits of a pescetarian diet and how you can include it in your diet.
What is the 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 MedicineThis diet falls into the category of vegetarianism and is called the “pesco-vegetarian diet”.
In simple terms, a pesco-vegetarian diet is a type of vegetarian diet that includes fish and other seafood but excludes land animal meat such as beef, pork and poultry, explains the dietitian. Dr. Archana Batra. “It typically also includes plant-based foods such as fruits, vegetables, grains, legumes, nuts and seeds, along with dairy and eggs, depending on individual preference. This diet is often chosen by those who want to reduce their meat consumption but still want to get some animal proteins and nutrients from seafood,” she adds.
8 Benefits of the Pescetarian Diet
Following a pesco-vegetarian diet offers several health benefits, including:
1. Promotes heart health
Pescetarian diets typically 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 reduce inflammation, lower blood pressure, and reduce risk of heart diseaseA study published on the British medical journal (BMJ) found that following a pescetarian diet may also reduce the risk of ischaemic heart disease. The diet is also thought to lower cholesterol levels, which is a risk factor for developing heart disease. A British Nutrition Journal One study found a significant improvement in cholesterol levels in people following the pescetarian diet.
2. Increases longevity
Following a pescetarian diet may 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 weight-loss vegetarian diet and longevity. Pesco-vegetarians had a lower risk of death in the elderly than non-vegetarians.
3. Improves brain health
The pesco-vegetarian diet is rich in fish, which contains omega-3 fatty acids, considered good for brain health. Fatty acids derived from fish, especially DHA and EPA, play a crucial role in improving cognitive health and brain health, according to a study published in Advances in NutritionThe expert says that following this diet can also reduce the risk of neurodegenerative diseases such as Alzheimer’s. It is also believed to improve mood and overall cognitive health.
4. Helps you lose weight
When trying to lose weight, it’s important to watch what you eat and following a pescetarian diet can help! This diet is “rich in both fish protein and fiber.” plant-based foodswhich can help promote satiety and aid in weight management. The combination of these nutrients can help reduce your overall calorie intake while keeping you fuller longer,” explains the dietitian. Eating a diet rich in protein and fiber can help promote weight loss and maintain metabolic health, as found in a study published in Nutrition magazine.
5. Reduces the risk of diabetes
According to data from the World Health Organization, more than 38.4 million people of all ages will develop diabetes by 2021, and the numbers are expected to increase in the future. National Institutes of Health (NIH). Following healthy lifestyle habits, including healthy eating, can help you manage diabetes. A study published in the journal Diabetes Care They found that a pesco-vegetarian diet can help protect against type 2 diabetes and keep blood sugar levels under control.
6. Good for digestion
Eating a diet rich in fruits, vegetables, whole grains, and legumes promotes digestive health by ensuring you get enough fiber to keep your gut healthy, says Dr. Batra. Dietary fiber found in whole grains, 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 may 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 may help maintain good bone health and reduce the risk of osteoporosis, a study published in The Nutrition JournalThe pescetarian diet is also rich in vitamin D, another essential nutrient for bones.
8. It can prevent cancer
A diet rich in fruits, vegetables and fish, especially those that contain antioxidants and anti-inflammatory properties, may reduce the risk of certain cancers, such as colorectal cancer, says Dr. Batra. A study published in BMC Medicine have discovered the positive effects of a pescetarian diet on cancer. It may help reduce the risk of cancer, including colorectal cancer.
Foods to Include 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
- Sardine
- Trout
- Shrimp
- Molluscs
- Mussels
- Green leafy vegetables
- Berries
- Citrus fruits
- Cruciferous vegetables
- Root vegetables
- Brown rice
- Quinoa
- Oats
- Barley and other whole grain 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 mammals.
- Poultry: Chicken, turkey, duck and other poultry 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 drinks: Carbonated drinks, sweetened teas, and energy drinks.
Are there any side effects to the pesco-vegetarian diet?
While the pescetarian diet is considered healthy, there are some side effects you should be aware of:
1. Exposure to mercury
Did you know that fish absorb mercury from the oceans and waterways as they feed? Fish and shellfish absorb low levels of mercury from water pollution, which can be toxic to people when exposed to it. As per United States Food and Drug Administration (FDA)Some fish contain more mercury than others, including shark, swordfish, fresh tuna, marlin, king mackerel, and tilefish. You should avoid eating these fish in large quantities to avoid mercury exposure.
2. Nutritional deficiencies
The pesco-vegetarian diet is rich in several nutrients but lacking in some, including iron and vitamin B-12, which are typically found in red meat. It’s essential to include a variety of plant-based foods and possibly doctor-recommended supplements to mitigate the risk of developing nutrient deficiencies, Dr. Batra suggests.
3. Digestive problems
While a high-fiber diet can promote digestive health, too much of anything can be harmful. A sudden increase in fiber or excessive consumption can be detrimental to digestion. A study published in the journal Nutrients They found that too much fiber can cause digestive problems such as gas, bloating, and abdominal cramps.
Who should avoid a pescetarian diet?
Otherwise, some healthy people should avoid following the pesco-vegetarian diet, including:
- People allergic to fish or shellfish.
- Those who suffer from medical conditions, including gout, should avoid fish that are 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. Therefore, pregnant women should avoid fish that are high in mercury.
- 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 has its problems. Consult a doctor before making any changes to your diet and do not follow a diet just because it is trendy.