The Pescatarian diet is one that follows many of the principles of a vegetarian lifestyle. The one difference is that this diet allows for the consumption of freshwater fish, saltwater fish, and shellfish. Some pescatarians will consume dairy products and eggs that vegetarians would not normally eat.
It is not known how many people are following a Pescatarian eating habit. Interest in this diet and lifestyle, however, are increasing. You receive a combination of the omega-3 fatty acids that are available in fish, while at the same time taking advantage of the benefits which come from having a vegetarian lifestyle.
The diet is based on the Italian word pesce, or fish. It is an eating plan which is similar to the Mediterranean diet. Fish serve as the primary source of protein, while fruits, vegetables, and nuts help to provide the other required nutrients.
If you’re thinking about changing how you eat to benefit your health, then here are the pros and cons associated with the Pescatarian diet.
List of the Pros of the Pescatarian Diet
1. There are plenty of fish which are safe to eat.
You’ll find numerous fish species which are listed as being safe to eat because they have low levels of mercury. Salmon is one of the primary protein sources for people following the Pescatarian diet. You can include clams, catfish, crab, crawfish, herring, trout, sardines, perch, pollock, scallops, shrimp, oysters, and even squid if you want.
2. Many people feel morally better about their food choices.
Eating animal products is a difficult choice for people, even when they aren’t following a restrictive diet plan. Although the Pescatarian diet doesn’t eliminate all of these products, it does get rid of most of them. That makes it easier to feel good about the foods that you are eating. You’ll have more meals where an animal didn’t need to sacrifice its life so that you could have food to eat.
3. It helps you to learn about foods from different cultures.
The Pescatarian diet includes a wide variety of seasonings, spices, fruits, and vegetables that may not be part of your current eating routine. You’ll learn a lot about Italian, Indian, and Mediterranean cuisine when following this lifestyle because many of the dishes originate from that part of the world. Even though your eating habits will be different, you will not leave a meal feeling dissatisfied. You get to continue eating until you feel full.
4. You feel like you are part of the solution.
When you make the switch over to the Pescatarian diet, you are able to gain a sense of self-confidence that is greater than it was before. Your lifestyle becomes a reflection of what you believe. It is an opportunity for you to prove that you can make changes that are difficult because you know what is best for you. At the same time, you’re joining a community of people who feel the same way you do, which means any issues with social isolation begin to fade away.
5. It is a way to become healthier through your eating habits.
Sensible eating practices with moderate daily exercise is the recipe for good health. The Pescatarian diet helps you get there because you’re going to be eating lots of fruits and vegetables. When you eat seafood, the proteins are lean and low-calorie. If you make responsible choices with your food, then there is a good chance that you could lose some weight while you transition over to Pescatarianism.
6. There are reduced risks for food-borne illnesses.
When you eat at restaurants, food vendors, and similar locations, the greatest threat for a food-borne illness comes from animal proteins. With your focus on more fruits and vegetables, along with a reasonable amount of seafood, your risks will be reduced. No food product is 100% safe when it is improperly processed, but when you travel, you may find this lifestyle keeps you on your feet more often. If you choose meals that contain no seafood at all, you might even find that your food is cheaper.
7. It is easier to find eating options.
Compared to the vegan diet, the Pescatarian diet makes grocery shopping an easier chore. You’ll find more options because you’re not fully excluded from certain products. You don’t need to purchase the vegan cheese or the vegetarian butter because you’re permitted dairy products. That means you get the best of both worlds in terms of cost. You will also find that there are more choices available to you since fewer sections of the store will be off-limits.
8. You don’t need to think about your diet and lifestyle as often.
With the Pescatarian diet, your primary concern is to eliminate animal proteins other than seafood and dairy. That is surprisingly easy to do if you set your mind toward this lifestyle choice. You aren’t forced to ask for ingredient lists when you eat at a restaurant or avoid community potlucks. That means there are fewer feelings of exclusion compared to other eating options, which can make it easier to follow this choice.
9. It has a higher nutrient level than other eating options.
The Pescatarian diet is often compared to the vegetarian and vegan diets. Amongst the three choices, it is the Pescatarian diet which comes out ahead when evaluating the overall nutrient levels being provided. As long as you manage your eating choices wisely, there is no trouble losing fat and building muscle while following this lifestyle. You’ll find that there are fewer supplements that you’ll need to purchase to stay balanced as well, which can make smart eating an affordable possibility.
10. It can reduce your personal risk of developing certain diseases.
People who follow the Pescatarian diet have a lower risk of Type 2 diabetes development. There are also lower risks of cancer and high blood pressure associated with this eating choice. The National Institutes of Health looked at dietary patterns compared to cancer, as dietary factors are responsible for at least 30% of cancers in the developed world. People who ate from Pescatarian diet patterns showed a particularly low risk of gastrointestinal cancers.
11. You might find it easier to lose weight.
When you’re trying to lose weight, it is about the number of calories that you eat – not the foods that you eat. That means you must consume less food than your body needs for energy each day. With the Pescatarian diet, if it is properly balanced, you will find fewer food cravings and less overall caloric consumption is possible. Because of the way the diet is structured, you can lose fat without losing muscle as you pursue your fitness goals.
12. There is a lot of flexibility available with this eating choice.
You can embrace the Pescatarian diet in several different ways. There are Pescatarians who only eat fish. Some will eat eggs and dairy products, while some may not. You will find that some Pescatarians prefer to follow a gluten-free lifestyle, while others do not. What they all have in common is a desire to remove pre-packaged, processed foods from their diet whenever possible. If you struggle to give up dairy, there are coconut, almond, and soy milk options that offer manageable alternatives.
13. You will start to eat more organic foods.
As you embrace the Pescatarian diet, you will discover new secrets that are in your grocery store. One of those secrets involves how you can find organically-grown food in the produce section. When you encounter a produce sticker which has a 3-digit or 4-digit number, then that product was grown through conventional techniques. A 5-digit number which begins with a nine indicates that the food was grown organically.
Watch out for 5-digit codes which begin with an 8. Although you won’t find these in all stores, it is an indication that the food was grown with GMOs.
List of the Cons of the Pescatarian Diet
1. This diet may expose you to higher levels of mercury.
When choosing to follow the Pescatarian diet, it is essential that you find fish which contain low levels of mercury. Because you’re primarily eating seafood, you can expose yourself to high levels of this toxic substance without realizing it. Once mercury gets into your body and accumulates, it may cause irreversible damage to your nervous system. You must avoid mackerel, tuna, tilefish, marlin, swordfish, sea bass, bluefish, orange roughy, and grouper whenever possible.
2. You may expose yourself to certain pollutants at unhealthy levels.
There are certain fish species, such as salmon, that may be low in mercury, but high in other pollutants. Wild salmon has more pollutants in their fat stores than farmed salmon, which is something to consider with the Pescatarian diet. You must be on the lookout for concentrations of certain metals, chemicals, and pollutants like DDT, lindane, Mirex, and toxaphene. Although the higher levels of Omega-3 fatty acids are a good thing, and both are safe to eat, constant salmon consumption could be harmful because of this issue.
3. There are limited food choices available to you.
Some people decide to leave the Pescatarian diet because they get bored with the same type of food every day. One way to improve the variety in your food choices is to use bean products, soy foods, or tempeh. Black bean burgers allow you to enjoy grilling out with friends, while a tofu stir-fry, fish tacos, or bean burritos allow you to explore authentic dishes from different cultures.
4. It is not cheap to follow Pescatarianism.
Seafood tends to be the most expensive animal protein which is available in markets today. Even if you live along the coast, red meats and poultry are often cheaper than seafood. You can reduce some of your costs by purchasing canned or frozen fish instead of fresh options, but it will come with a flavor reduction. Make sure that you have the costs budgeted to follow the Pescatarian diet before you begin this process.
5. There are fewer places available to grab a quick meal.
If you decide to follow the Pescatarian diet, then you’ll find yourself eating more meals at home. The idea of a grab-and-go lunch is practically gone with this lifestyle choice. Even if you order a fish sandwich at your favorite quick-service restaurant, there is a possibility of cross-contamination. Even when you do get the chance to order seafood, you’ll find that the portions tend to be smaller and more expensive over time.
6. You might find yourself gaining some weight.
When some food products are eliminated from your diet, then the natural response is to focus on your favorites. With the Pescatarian diet, you’re still permitted to eat dairy, pasta, and starches. That means your snacks are potato chips. You can eat cheese pizza without violating your diet (assuming the tomato sauce wasn’t flavored with beef or pork bones), and pasta is always a possibility.
7. It could make you feel like a hypocrite.
“Yeah… I don’t eat any meat with my lifestyle choices – except for fish, that is.” Some people struggle with the Pescatarian diet because it feels inconsistent to them. They refuse to eat some animals, but not others, and that feels hypocritical. For that reason, many people use Pescatarianism as their first step toward a vegetarian or vegan lifestyle over time. It may be easier to not talk about this eating choice at all because of the questions that you’re forced to ask yourself.
8. Other people are going to ask you questions too.
People are naturally curious (or naturally defensive) about people who have different eating values. Following the Pescatarian diet is something that your family or friends may have never heard of before. You may find yourself trying to answer the questions of your loved ones before you’ve had time to sort out your own questions.
9. This diet is lower in specific key nutrients.
If you are following the Pescatarian diet, then there are some specific nutrients that you must included with your meal plans to ensure you get enough of them. Iron, Vitamin B12, and Vitamin D tend to be the three nutrients that fall short when someone transitions to Pescatarianism. Most fish have very little Vitamin B12, so you may need to take a supplement unless you regularly eat salmon, mackerel, and sardines. Plants contain non-heme iron, which is difficult for the body to absorb, so a supplement may be necessary there as well.
10. You will find good and bad Pescatarian foods to pursue.
As with any eating plan, there are good types of food and lousy foods you can eat. Look for organic, non-GMO foods that are local and in-season for best results. Avoid foods that are sprayed with pesticides whenever possible. If you eat eggs, purchase free-range, cage-free eggs to promote a healthier farming industry. Use unrefined sea salt instead of table salt. Then avoid extra sugars whenever possible for best results.
These Pescatarian diet pros and cons show why it is becoming a popular option. It offers more variety than vegan or vegetarian diets while restricting the consumption of foods which may have a detrimental effect on personal health. You may find yourself eating better, losing weight, and having more energy as a result of this choice.
Most of the obstacles relate to convenience. If you can make time to cook at home, then the Pescatarian diet might be right for you.