Pescetarian diet: An excellent option

The pescatarian diet has countless health benefits and makes it a good option for maintaining a healthy lifestyle.

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However, before we start talking about the benefits, we imagine you are wondering what it is all about? Well, roughly speaking, it is a type of vegetarian diet where fish and seafood are the stars of the dishes.

It is also called "pescetarina" or "pesco-vegetarian". The term appeared in the 1990s as a combination of the Italian word for fish "pesce" and "vegetarian".

The inclusion of seafood brings many benefits to these dietary models, but some aspects must be taken care of and, if possible, limit the consumption of certain types of fish.

• What does the pescatarian diet consist of?

Salas-Salvadó points out that semi-vegetarian diets appear as a new modality within healthy eating. They cover a wide range of diets, where meats are replaced by other protein sources.

In the case of the pescatarian or pescetarian diet, it is a semi-vegetarian diet whose protein sources come from fish and other seafood, such as shellfish. Orlich and other experts also classify it as pesco-vegetarian.

This does not mean that the person must eat seafood three times a day, since, being a type of vegetarian diet, it also includes protein from tofu, seeds, nuts and legumes. Non-strict pescatarians can include dairy products and eggs.

• What foods are part of the pescatarian diet?

Among the seafood that pescatarians can consume, in addition to others, there are:

1. Fresh or frozen fish, such as salmon, pollock, catfish and sardines.

2. Fresh or frozen shellfish, such as scallops, shrimp and clams.

3. Fish sticks.

4. Canned tuna.

5. Canned sardines.

6. Canned salmon.

They also include plant-based foods such as the following:

1. Legumes, such as beans in all varieties, peas, lentils, peas, hummus, and tofu.

2. Whole grains, such as corn, rice, oats, bulgar wheat or pearl barley.

3. Pseudocereals, such as quinoa, buckwheat and amaranth.

4. Walnuts, hazelnuts, pistachios, almonds, among other nuts, as well as their derived butters.

5. Oilseeds such as flaxseeds, hemp and chia.

6. Eggs and dairy products, if they are lacto-ovo-vegetarians.

7. Fruits, preferably whole.

8. Vegetables.

In case the pescatarian diet is strict, i.e. does not include eggs or dairy products, a nutritionist should be consulted to include calcium supplements.

What are the advantages of the pescatarian diet?

The pescatarian diet provides double benefits. Those of vegetarianism and those offered by the consumption of seafood, which gives added value to vegetables.

-Helps to obtain essential nutrients

A review of scientific literature shows that vitamin B12, calcium, zinc and long-chain omega-3 are scarce in vegan or strict vegetarian diets. Therefore, adding seafood, fish, crustaceans and mollusks can provide these beneficial nutrients.

-Increase protein intake

A protein-rich diet is difficult to achieve with plant foods alone. Hence, the inclusion of fish plays an important role as a source of this nutrient. According to the INCAP food table, the protein values of different varieties of fish range from 17% to 23%.

-Contributes to maintaining a healthy weight

A study on weight gain and body mass index (BMI) in women who ate a pescatarian diet found that weight gain was 1.1 kg below those who consumed meat in their diet.

-Reduces the risk of cardiovascular disease and metabolic syndrome.

Many studies confirm the association between a high consumption of fatty fish and a low prevalence of cardiovascular diseases. The important contribution of omega-3 fatty acids, such as eicosapentaenoic (EPA) and docosahexaenoic (DHA), explain this relationship.

Lowers blood pressure and risk of thrombosis

Omega-3 fatty acids reduce blood pressure in hypertensive patients. In addition, they stimulate the production of a type of substance with an anti-inflammatory effect, called prostaglandin. They also dilate blood vessels and prevent blood clots from forming, which reduces the risk of thrombosis.

Helps regulate glucose levels

Vegetarian diets are suitable in the treatment of diabetes and, in fact, help prevent type 2 diabetes. In the journal Diabetes Care, for example, it was published that 4.8% of pesco-vegetarians had a lower risk of developing diabetes when compared to 7.6% of those who practice vegetarian diets.

Low environmental impact

According to the Food and Agriculture Organization of the United Nations (FAO), livestock farming contributes 15% of all carbon emissions from human production. In contrast, carbon production from fish and seafood is much lower.

The pescatarian diet turns out to be healthy and nutritious, as it is able to compensate for some nutrients lacking in vegetables. The contribution of omega-3 fat with fish and seafood becomes the icing on the cake of this type of diet. Avoid fish that accumulate mercury.

We are Pescatore Seafood: eat, live and enjoy