Pescatarian Diet – What Is It All About?
Have you heard of the term pescatarian lately? An individual who adds seafood and fish to a vegetarian diet is called a pescatarian.
There are a number of reasons why people give up meat but continue to eat fish. Some people club fish with their vegetarian diet so that they can enjoy the health benefits of both a plant based diet and fish. For some, it can be a matter of taste alone.
Keep reading to know more about the pescatarian diet!
This diet is basically plant based with lots of whole grains, legumes, nuts, veggies, fruits and healthy fats along with seafood being the main source of protein. Most pescatarians also eat eggs and dairy.
Health benefits of following the pescatarian diet
A plant based diet has many health benefits including a reduced risk of obesity and chronic diseases like diabetes and heart disease. A pescatraian diet can also provide protective health benefits. In a study, women who were on a pescatarian diet gained 1.1 kg less each year that those who ate meat. Also, people who shifted more towards a plant based direction gained lesser weight. This means that reducing meat consumption can be good for you. The risk of developing heart disease and diabetes is also lower.
Pescatarian diet – What it comprises of?
Pescatarians eat the following:
- Whole grains and products made out of grains
- Legumes including beans, lentils, hummus and tofu
- Nuts, nut butters and seeds
- Seeds such as chia and flaxseeds
- Milk and milk products including yogurt and cheese
- Fruits and veggies
- Fish and shellfish
Pescatarians don’t eat the following:
What are the benefits of adding fish to a vegetarian diet?
People are concerned of the fact that completely avoiding animal products can lead to deficiency of some nutrients. On a vegan diet it can be hard to get vitamin B12, calcium, zinc and protein. When you add seafood like fish and shellfish to your diet, you can get more health benefits.
More omega 3s
Fish is the best source of omega 3 fatty acids. It is better than plant based omega 3s as they are easily converted to DHA and EPA in the body. Both DHA and EPA help the heart and brain function.
Improved protein intake
Humans need 0.8 g of protein per kg of their body weight in order to stay healthy. So, for a 68 kg individual it would be 54 grams.
A high protein diet is difficult with plant proteins alone. Fish and other kinds of seafood are a great source of lean protein.
Nays of the pescatarian diet
This diet does not have many drawbacks with regard to health but there is something in everything 😛
Fish is said to contain mercury and other toxins. That is why FDA suggests that young children, women of childbearing age, pregnant ladies and lactating moms should avoid the larger fish species.
The diet being basically vegetarian, there are chances to overeat carbs if you eat more of the grains.
The Final Word
The pescatarian diet is healthy and gives you some additional nutrition.
Hope you liked reading this post!
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