What is a pescatarian diet? – GOOD SHAPE

Chances are you know someone who eats fish but doesn’t eat other types of meat. The reasons are varied: reducing the consumption of red meat, having a lighter and more easily digestible diet, reducing the risk of heart disease and so on. This diet is based on the pescatarian diet. Here, we explain what is a pescatarian dietwhat are its benefits (and points of attention) and what exactly does a pescatarian eat and not eat.

WHAT IS A PESCETARIAN DIET?

The pescatarian diet is a plant-based diet that includes fish and seafood but excludes meat from other animals.

“The pescatarian diet is often adopted by people transitioning to a vegan diet or looking for a healthier lifestyle,” explains Antonella Turci, functional and integrative nutritionist.

According to the expert, as it is less restrictive than a vegetarian or even vegan diet, pescatarianism has been gaining supporters all over the world, in addition to being similar to the Mediterranean Diet, considered one of the best in the scientific community, especially for cardiovascular health and longevity.

WHAT ARE THE ADVANTAGES OF THE PESCETARIAN DIET?

There are several advantages of adopting a pescatarian diet. To begin with, according to Antonella, it reduces the risk of obesity and chronic diseases – such as heart disease and diabetes – and still provides good amounts of zinc, iron and iodine, when well balanced.

In addition, being rich in grains, vegetables and fruits, it can guarantee all the other minerals and vitamins such as calcium, magnesium, potassium, B vitamins, vitamin C, vitamin E, vitamin K.

And there’s more: many foods present in this diet are rich in fiber, another essential nutrient for the health of the intestine (if it goes well, everything will be fine).

“A recent study showed that both pescatarian and vegetarian women gained less weight each year than women who ate meat. This shows that reducing meat consumption decreases inflammatory triggers, no matter your current eating patterns.”

– (Nicola Barts/Pexels)

WHAT CAN YOU EAT ON THE PESCETARIAN DIET?

In doubt of what you can and what you can’t? Below, we list some foods that pescatarians eat:

Fishes and sea food
Whole grains (whole wheat, brown rice, quinoa)
Legumes (beans in general, peas, lentils, chickpeas, organic soybeans, tofu and hummus)
Nuts (nuts in general, walnuts, almonds)
Dried fruits (apricots, prunes, raisins and dried cranberries, for example)
Seeds (chia, linseed, pumpkin seeds, sunflower and sesame, for example)
Dairy products (including natural type A milk yogurts, milk and cheese, especially matured ones, and butter)
fruits in general
vegetables and greens
Egg

WHAT CAN’T YOU EAT?

Now what don’t they eat? The list is much shorter:

Beef
Chicken and poultry in general,
Pork,
Lamb meat and other animals

Conclusion: if it’s not from the sea, it can’t be.

– (Anthony Leong/Pexels)

I WANT TO FOLLOW THIS DIET, NOW WHAT?

Did you like this proposal, or have you been thinking about reducing meat consumption, and want to know where to start?

The nutritionist’s guidance is to seek an expert to ensure a diet that guarantees all the nutrients needed for your body.

“Diet transition is not a simple task and can cause anything from serious nutritional deficiencies to metabolic dysfunctions that generate inflammatory and chronic diseases. Therefore, having a nutritionist monitoring and prescribing the diet is essential”, explains Antonella Turci.

Nutri’s tip is to make this change gradually: start by increasing the consumption of vegetables, fruits and grains and decreasing the frequency of beef and poultry, replacing it with fish, seafood and eggs.

And, as always, stay hydrated! “Hydration is key to controlling the sensation of hunger, help eliminate toxins and ensure better adaptation gustatory. With this, adaptation to the diet is much more effective”, he adds.

IS THERE ANY RISK?

Such a diet does not have many disadvantages. But some people, particularly children and women of reproductive age, especially pregnant and breastfeeding women, may be more vulnerable to high fish intake, as some have a chance of containing mercury and other toxins. It usually happens with larger species such as swordfish, tuna, dogfish and mackerel.

“Interspersing the consumption of saltwater fish and seafood with freshwater fish may be a strategy to reduce exposure to heavy metals”, suggests the expert.

In addition, it is to monitor the levels of vitamin B12, iron and other biochemical markers with your specialist doctor, to ensure the intake of all the nutrients your body needs (and in the right amount).

CONCLUSION

The pescatarian diet is a vegetarian diet that includes fish and seafood. Therefore, it is a good option for those who want to reduce meat consumption (beef, pork and chicken), but maintain variety on the menu.

In addition to being rich in various nutrients, which makes it an excellent choice for those who want to have a healthier diet.