How to become a pescetarian

How to become a pescetarian

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There are many paths to healthy eating, and cutting red and processed meat is one of the common choices. Unless you are willing to give up animal protein altogether, starting a fish diet may be the best solution: this means following a mostly vegetarian diet, but adding fish and seafood as protein options to supplement eggs, dairy products. and plant-based foods. It’s a viable long-term diet plan in its own right, or you can take it as an intermediate step towards a completely vegetarian lifestyle.

Basics of Pecetarian

Basically, most pescetarians eat like lacto-ovo-vegetarians: they avoid meat and poultry, eat mostly plant-based foods, and usually supplement them with eggs and dairy. The difference is that pescetarians also eat fish and seafood products, which provide nutrients that are hard to get from purely plant-based foods.

If you want to start eating pescetarly, the first step is to replace fish with one meal of meat or poultry per week. Then keep taking meat and poultry until most of the protein sources are eggs, dairy, fish and seafood.

Health and balance

Consider zinc, an essential nutrient that’s hard to get from a purely plant-based, egg-free, or dairy-free vegan diet. Just six medium-sized oysters, a typical appetizer, contain more than five times the daily value of this mineral. They also contain well over double the daily value of vitamin B12 and two thirds of the daily value of vitamin D, two other nutrients that can be problematic for strict vegetarians.

A 3-ounce serving of clams provides three times the daily value of vitamin B12 and one third of the daily amount of iron. Fish is equally nutritious and high in heart-healthy omega-3 fatty acids. The equation is relatively simple: if you start with a healthy base of plant foods, eggs and dairy products and then add the positive health benefits of seafood, you will get an essentially healthy diet.

The question about mercury

A potential downside to eating more fish is the risk of mercury building up in your system. Metal is a neurotoxin that enters the marine food chain through aquatic plants and then migrates up the food chain when herbivores are eaten by predators, which in turn become prey to larger species. Some species – mostly large carnivores like tuna – have a fairly high mercury content, while others are relatively low and therefore may be safer options.

Young children and pregnant and nursing mothers need to be especially careful in their choices. High fish consumption during pregnancy is associated with excellent brain function in babies, but mercury has the opposite effect. Therefore, pregnant women are advised to avoid high-mercury fish such as orange roughy, swordfish, shark, Gulf dishes, marlin, king mackerel, canned tuna and sushi tuna. Selections with a lower mercury content include salmon, shrimp, scallops, sardines, and tilapia.

Favorite selection

Choose unprocessed fish and shellfish, the freshest you can find. Good quality frozen foods are also a good option: they are usually frozen immediately after being caught, and can be fresher and tastier than the “fresh” fish that has been on display for several days. Pale fish like catfish, cod, sole and haddock are versatile options that lend themselves to a wide variety of recipes.

The fattest fish such as salmon, herring, mackerel and sardines have the highest omega-3 content and do not tend to dry out if lightly cooked. Fresh fish should never smell “fishy”, but it should smell clean and salty. Crabs and lobsters should be alive in their aquarium and shellfish such as clams and clams should close when touched with a finger.

Different preparation options

Fish and seafood come in a wide variety of flavors and textures, so no single cooking method is suitable for all of them. Also, variety is said to be the spice of life. Most crustaceans and shellfish are good steamed or grilled, and crustaceans can be cooked as well. Most fish can be steamed, Asian style, with herbs or vegetables.

Hard, fatty fish such as salmon, halibut, mackerel, and tuna are great for barbecuing. You may need to use a grill basket to prevent them from flaking and falling through the grill, but the end result is worth it. Most fish can be baked alone or in a sauce, and fatty fish can also be fried. The delicate fish can be prepared in parchment bags, a technique known as ‘en papillote’ cooking.

I’ve played with almost every imaginable lifestyle: Keto, Vegetable, Whole30, you name it, and I’ve probably tried. But there is one way of eating that I’ve always wanted to try but never had the courage to try: the pescatarian.

How to become a pescetarian

I’ve listened to many podcasts and read countless articles from people claiming that giving up animal protein is life changing. On the other hand, I have had friends who have given up on meat and neither of them noticed the difference. Instead, adopting a pesatar lifestyle only strengthened their love for other foods like beef, chicken, and pork.

W lutym zeszłego roku postanowiłem sprawdzić, o co to całe zamieszanie i w końcu zrezygnowałem z mięsa. Here’s what happened when I gave up meat and adopted a pescatarian lifestyle for 50+ days.

What is the Pescatar diet?

I can say it goes without saying, but the pescatarian diet is the practice of following a diet that includes seafood as the only source of meat in a vegetarian diet. The Pescatar diet is largely plant-based and includes foods such as dairy products, fruits, legumes, nuts, high-quality fats, seeds, vegetables, and whole grains, with seafood as the main source of protein. Fishermen do not eat beef, chicken, lamb, pork, turkey or game.

Practice the Pescataria Diet

When I was practicing the Pescatar diet I had some perplexities, but the most worried thing for me was that I would not be full after meals. Although fish can be a satisfying meal, I don’t experience the same type of satiety like I do when I eat other foods like beef, chicken or pork, which can all be very filling. On the contrary, I was pleasantly surprised at how satisfied and full I was after my seafood meals.

Following a fishing lifestyle, I woke up feeling lighter and lighter, which can happen when I eat other sources of animal protein. I also noticed my portions were smaller and it didn’t take as much food to fill me up. Potentially, this could be because my seafood meals contained more vegetables and therefore more fiber, which helps keep you full.

I also noticed some serious increases in the BQ (pre-quarantine) gym. My muscles seemed more visible and I had more energy for my morning workouts. Although the goal of this experiment was not to lose weight, during this time I lost a few pounds.

The benefits of a fishing lifestyle

Sylvia White, RD, CDE of Quick Healthy Cook and Parenting Diabetes shares some of the benefits of adopting a pecatric lifestyle.

“The Pescatar lifestyle is similar to the Mediterranean diet, which has been shown in many scientific studies to be one of the healthiest options for disease prevention. A pescatarian diet is also high in Omega-3’s, especially EPA and DHA.”

Melanie Betz MS, RD, CSR, CSG, LDN also promotes the benefits of the pescatar diet. “This diet is in line with recommendations to reduce risk of heart disease, Alzheimer’s and other age-related cognitive decline and is a great choice for many other health conditions including kidney disease and diabetes.”

How to become a fisherman

If you are wondering how to be a pescatarian, it’s easier than you think. Just stock your kitchen with a range of whole foods like the ones mentioned above and look for fish recipes.

It’s also important to get to know your seafood. Larger fish such as ahi tuna, king mackerel and swordfish tend to have higher levels of mercury and impurities in their bodies as these chemicals and foreign substances tend to build up and build up over time. Eating smaller seafood, such as anchovies, sardines, and scallops, is generally a safer choice for both you and the environment. Organizations such as the Monterey Bay Aquarium have created a seafood list where consumers can access consumer guides, find sustainable regulations, and become informed consumers. You can even log into their Seafood Watch app, so you can check your purchases before making them.

I have been leading a fishing lifestyle since February and have more fun than I expected, so for now I will continue to focus on seafood as my main source of protein. But when I decide to enjoy animal protein again, I will be aware of how I will reintroduce meat into my diet.

5 reasons to become Pescatar

If you are on this site it means that you are interested or at least thinking of becoming a fisherman. As a convert, here are 5 reasons why you should:

1. YOU

Eating fish, especially when consumed in place of red meat, can not only reduce the risk of cardiovascular disease and stroke, but also reduce the likelihood of stroke, diabetes, or arthritis.

Some cancers are also linked to a poor diet. The Yale College Vegetarian Society reports that 80% of cancer cases are preventable by eating a healthy diet low in saturated fat.

David Steinman nel suo libro Living a Healthy Living in a Toxic World afferma che la carne bovina e i latticini sono la principale fonte di radiazioni nucleari negli esseri umani. Shocking isn’t it? It’s also worth noting that meat is often covered in pesticides, chemicals, and other nasty stuff that can be very dangerous to humans.

And the fish? All the iron your body needs can come from a mixed and balanced seafood diet. Vegetables and whole grains are also good sources. You can get all the protein you need from a healthy percentage of tofu, plant sources, and other legumes.

As mentioned in other articles, fish is very low in saturated fat compared to beef, and is high in omega-3 fatty acids, the benefits of which I have already discussed in detail.

Heart disease, depression, ADD, whatever you want – omega-3s can help. Fishermen are also at a lower risk of developing iron deficiency anemia (for the reasons mentioned above) that my cousin suffers from: severe lethargy and palpitations.

2. PLANET

Watch Cowspiracy to fully understand the environmental damage that only a pound of beef grows. I’ll put it briefly in perspective – it requires 2,500 gallons of water to grow a pound of beef. A pound of soybeans requires 250 gallons, while wheat requires only 25.

If there was one positive thing you could do for the planet it would be to eliminate red meat from your diet.

Our rainforest also has enormous costs. Animal husbandry eats about 55 square feet of forest for every burger eaten. This statistic makes me feel a little bad considering my track record. Every day, an area equivalent to seven football fields is destroyed for livestock in the Amazon basin. Livestock in the United States alone produces 130 times more waste than the entire human population. Talk about imbalance.

3. ANIMALS

We all know what’s going on in slaughterhouses, but let’s turn a blind eye. This is painful hypocrisy. Can you kill the animals you eat with your hands? I’d bet you couldn’t – most likely.

These animals are subject to terrible living standards full of droppings and flies. They are outside their natural habitat and used for profit.

Chickens can be stored in tiny cages the size of their bodies. To avoid pecking at each other, they remove the chickens’ beaks in a process called beak removal. Many chickens can’t stand or are already dead by the time they are harvested due to the awful conditions in which they live. Becoming a pessary allows you to distance yourself from this type of inhumane treatment by helping you feel less guilty knowing that you are not contributing to the constant suffering of these animals.

I love Paul McCartney’s quote: “If slaughterhouses had glass walls, they would all be vegetarians.” It’s right.

4. FISH vs LIVE

Many people are quick to call me out on my ‘hypocrisy’. “How can you eat fish, but not a cow or a pig? They are all animals! “

Yes, and while I agree that fish farms are often inhumane, there is scientific evidence to suggest that fish are less sensitive and self-aware than land animals, especially smaller ones which are more beneficial to your life. diet.

Just like you should be free range roe, you should also pay attention to responsibly sourced fish. In a few decades we have not deviated from the course to fish-free oceans. The neglect of this part of the details is equally serious.

5. SOME OF THE MOST ENERGETIC AND PRODUCTIVE PEOPLE DO

Don’t be fooled, you will not be left starving or lacking energy for the rest of your life. Some of my more ignorant friends who ‘can’t give up meat’ believe it is some intrinsic human right of theirs, that without it there can be no normal way of life.

This is the definition of garbage. The transition to pescatarianism an be difficult, and many I know struggle with it – but it isn’t impossible. Like all negative addictions, they come good in the end, you only see it when you’ve fought it out and come out the other side.

Try it and stay strong.

If you want to cut down on the amount of meat you eat to improve your heart health, but aren’t convinced you can become the most successful vegetarian, becoming a pescetarian might be the perfect solution.

As a pescetarian, you must enjoy the splendor of a vegetarian diet and eat all types of seafood, including shrimp, clams, oysters, salmon and fish (fish means fish in Italian).

All you need is chicken, beef, pork, lamb, and the meat of any other land animal. You can also include eggs and dairy products in your diet, as well as staple foods like grains, legumes, vegetables, and fruits.

Kate Rogers, 22, tells SBS she became a pecetary two years ago. “It wasn’t hard to follow a pescetarian diet,” explains Rogers. “I ate meat – chicken and beef – before I became a pescetarian, but I lost the desire to do so. It came to a stage where I couldn’t deal with the pinkness in steak and couldn’t eat ham or most bacon.

“I didn’t want to become a full vegetarian because it would’ve been difficult to give up eating seafood. And honestly, I eat fish for its health benefits. Seafood is such an important food source as it’s rich in protein and Omega-3.”

Rogers says his diet is high in salmon and sushi. “At breakfast, I mostly eat vegetarian – egg, toast, tomato – but I’ll have seafood for dinner or lunch. I also have a lot of rice, quinoa, potatoes and vegetables. “

"Rispetto a una dieta vegana, mangiare una dieta pescetaria significa meno rischio di carenze nutrizionali".

Going pescetarian sounds perfectly healthy, given that most Australians still aren’t consuming the recommended amounts of seafood in their diets to reap its nutritional benefits. But it is so?

Aloysa Hourigan, an accredited practicing nutritionist and senior nutritionist at Nutrition Australia, tells SBS that a pescetar diet can be beneficial for overall health. But like everything else, Hourigan says, it depends on how you follow your diet.

"I frutti di mare sono generalmente a basso contenuto di grassi saturi, ricchi di proteine ​​ed è una buona fonte di iodio e zinco", afferma.

“Compared to following a vegan diet, eating a pescetarian diet means there’s less risk of nutritional deficiencies and it’s easier to meet the recommended levels of vitamin B12, iron and zinc. Seafood contains Omega-3s and other fatty acids which have a protective effect on heart health. It’s also anti-inflammatory.

If you end up eating lots of fried fish and processed vegetarian meals, the benefits of the diet may not be as beneficial. The key is to eat a balanced diet, as well as pay attention to iron levels and mercury intake.

How to become a pescetarian

The seafood diet, also known as the peach-vegetarian or semi-vegetarian diet, is similar to vegetarianism in that it excludes the consumption of meat and poultry, but fishermen include fish and other seafood in their diets. A typical pescatar diet includes fruits, vegetables, dairy products such as eggs and milk, grains, legumes, nuts and seeds. Fishermen not only avoid meat and poultry only, but also avoid consuming meat and poultry products, such as jelly, broths and lard. Pescatarians credit fish as a good source of protein and, unlike red meat, it’s low in saturated fats and often rich in healthy omega-3 fatty acids.

Here are some reasons why a pescetar diet can be better for your health:

  • Reduced risk of heart disease: Research shows that eating less or no red meat reduces the risk of developing heart disease. EPA and DHA are two essential omega-3 fatty acids for controlling inflammation and promoting heart health. Research shows that daily consumption of EPA and DHA can help reduce the risk of heart disease and death from heart disease, sometimes just as effectively as prescription drugs such as statins. The combination of nutrients found in seafood also helps regulate the heartbeat.
  • Reduced risk of blood pressure: Research shows that the heart health benefits of a plant-based diet include improved blood lipid levels and lower blood pressure. The consumption of fish, especially fatty fish, increases the intake of long-chain omega-3 fatty acids, which are an integral part of a healthy life. People who eat fish have lower blood pressure, a lower risk of arrhythmias, and fewer fatal heart attacks than those who don’t include fish in their diet.
  • Reduce diabetes: Metabolic syndrome includes conditions such as insulin resistance and obesity. There is also some evidence that the omega-3s found in oily fish can reduce inflammation, although the evidence comes from supplemental evidence. Plant-based diets are rich in anti-inflammatory and antioxidant agents such as flavonoids. These are natural compounds found in plants. Flavonoids have numerous anti-inflammatory and antidiabetic properties.

How to become a pescetarian

If you are used to eating burgers for dinner or chicken for lunch, a lot will change when you switch to pescatari. But more important than getting used to eating different foods are the changes that can take place in your body. You may not wake up the next day as the bright beacon of Pescatar life, but experts say you’ll likely feel different in the long run.

Of course, “a fisherman is someone who avoids all animal meat except seafood,” says Bustle, MS, RR, CSSD., CSOWM., FAND, Sr., a registered dietitian. „Nie jedli mięsa ani drobiu, ale pozyskują białko z owoców morza, a w większości także z produktów mlecznych i jaj, a także z białek roślinnych (takich jak fasola, soczewica, soja itp.).”

It’s not necessarily the biggest change in your diet, but it can certainly make a difference, Bowerman says, including the impact on the environment. He says that overall seafood uses fewer resources than meat, which could lead some to change. But there is also a long list of health benefits. Because it’s high in omega-3 fatty acids, says Bowerman, seafood is considered to be one of the healthiest animal proteins. And it is these fatty acids that can make a noticeable difference to your overall health.

“L’aumento degli acidi grassi omega-3 nei frutti di mare può ridurre il rischio di malattie cardiache nel tempo, abbassare la pressione sanguigna e i livelli di colesterolo e ridurre il rischio di cancro al colon (soprattutto quando si sostituisce la carne rossa con i frutti di mare). ), rallentano il ritmo della disabilità mentale e migliorano l’umore “, afferma Bowerman. It’s a fairly long list, but it’s backed up by a lot of scientific research showing the benefits of eating fish over red meat.

Per le persone con ansia e depressione, vale la pena notare che gli studi hanno dimostrato che una dieta ricca di acidi grassi omega-3 ha il potenziale per migliorare l’umore e i livelli di energia, afferma Bustle, nutrizionista certificata Lisa Richards. Not to mention, red meat has a tendency to catch fire, which can lead to mood problems. “So moving on to just fish,” says Richards, “you should see the psychological benefits as well.”

The pescatar diet can also help relieve joint pain. As Richards says, “The American diet is typically low in anti-inflammatory omega-3s and high in inflammatory omega-6s. podstawa może zmniejszyć tę nierównowagę, a w rezultacie stan zapalny, który występuje.”

As Bowerman says, by eating more of these foods and choosing them over red meat, you may also notice an improvement in the appearance of spots and rashes. Again, this is due to the anti-inflammatory properties of these omega-3s.

That said, according to the American Heart Association, any new fisherman looking to take advantage of seafood will want to aim for two servings of oily fish per week, which includes salmon, mackerel, herring, lake trout, sardines, and albacore tuna.

For anyone looking to cut back on red meat, it’s important to calm down. “Switching to a seafood diet may be more difficult for those who eat a lot of red meat and poultry,” says Kristen Carli, RD, registered dietician and owner of Camelback Nutrition and Wellness, so it can be an ongoing process. . However, it can help keep in mind that almost all food groups follow a seafood diet, says Carli, including whole grains, fruits, vegetables, dairy products, eggs, etc.

Making any changes like this ultimately means finding out what’s best. “When you switch to a Pescatar diet, try not only to eat fish as a protein source, but also plant-based protein sources like beans, lentils, nuts and seeds to eat a varied diet,” says Carli. And this should cover all the nutritional bases.

Fishermen should also try to avoid eating large amounts of fish, which is known to contain high levels of mercury, Richards says, as it can have adverse health effects. He says they typically include large fish such as swordfish, Mahi Mahi, and marlin. This is especially true for pregnant women.

Changing what you eat will always involve a period of adjustment, but experts say adding more seafood – reducing the amount of red meat and poultry you consume – can definitely have health benefits over time.

Sofie Theresa Thomsen, Waldo de Boer, Sara M. Pires, Brecht Devleesschauwer, Sisse Fagt, Rikke Andersen, Morten Poulsen, Hilko van der Voet. Probabilistic Approach to Evaluating the Benefits and Risks of Food Substitution: A Case Study on Substituting Meat for Fish. Food and Chemical Toxicology, 2019; 126: 79 doi: 10.1016 / j. fct. 018.02.2019

Larrieu, Tomasz; Lie down, Sophie. (2018). Food for Mood: The Importance of Omega-3 Fats in Depression and Anxiety. Limits in physiology. doi: 10.3389 / fphys.2018.01047

Dr. Keicolt-Glaser, K. Janice (2010). Stress, food and inflammation: psychoneuroimmunology and nutrition at the forefront. Psychosomatic Medicine. 72 (4): 365–369. doi: 10.1097 / PSY.0b013e3181dbf489

Reajaei, Elham. (2015). Effect of omega-3 fatty acids in patients with active rheumatoid arthritis undergoing DMARD therapy: a double-blind, randomized, controlled study. Global Journal of Health Sciences. 8 (7): 18-25. doi: 10.5539 / gjhs. v8n7p18

Rubin, Mark, G. (2008). Common acne, mental health, and omega-3 fatty acids: a case study. Lipids in health and disease. 7 (36). doi: 10.1186 / 1476-511X-7-36

Bonnielin K. Swenor, Susan Bressler, Laura Caulfield, Sheila K. West. Effect of fish and shellfish consumption on age-related macular degeneration. Ophthalmology, 2010; doi: 10.1016 / j. phtha 2010.03.058

Susan Bowerman, MS, RR., CSSD., CSOWM., FAND, Sr., professional nutritionist

Kristen Carli, RD, registered dietitian and owner of Camelback Nutrition and Wellness

I’ve played with almost every imaginable lifestyle: Keto, Vegetable, Whole30, you name it, and I’ve probably tried. But there is one way of eating that I’ve always wanted to try but never had the courage to try: the pescatarian.

How to become a pescetarian

I’ve listened to many podcasts and read countless articles from people claiming that giving up animal protein is life changing. On the other hand, I have had friends who have given up on meat and neither of them noticed the difference. Instead, adopting a pesatar lifestyle only strengthened their love for other foods like beef, chicken, and pork.

W lutym zeszłego roku postanowiłem sprawdzić, o co to całe zamieszanie i w końcu zrezygnowałem z mięsa. Here’s what happened when I gave up meat and adopted a pescatarian lifestyle for 50+ days.

What is the Pescatar diet?

I can say it goes without saying, but the pescatarian diet is the practice of following a diet that includes seafood as the only source of meat in a vegetarian diet. The Pescatar diet is largely plant-based and includes foods such as dairy products, fruits, legumes, nuts, high-quality fats, seeds, vegetables, and whole grains, with seafood as the main source of protein. Fishermen do not eat beef, chicken, lamb, pork, turkey or game.

Practice the Pescataria Diet

When I was practicing the Pescatar diet I had some perplexities, but the most worried thing for me was that I would not be full after meals. Although fish can be a satisfying meal, I don’t experience the same type of satiety like I do when I eat other foods like beef, chicken or pork, which can all be very filling. On the contrary, I was pleasantly surprised at how satisfied and full I was after my seafood meals.

Following a fishing lifestyle, I woke up feeling lighter and lighter, which can happen when I eat other sources of animal protein. I also noticed my portions were smaller and it didn’t take as much food to fill me up. Potentially, this could be because my seafood meals contained more vegetables and therefore more fiber, which helps keep you full.

I also noticed some serious increases in the BQ (pre-quarantine) gym. My muscles seemed more visible and I had more energy for my morning workouts. Although the goal of this experiment was not to lose weight, during this time I lost a few pounds.

The benefits of a fishing lifestyle

Sylvia White, RD, CDE of Quick Healthy Cook and Parenting Diabetes shares some of the benefits of adopting a pecatric lifestyle.

“The Pescatar lifestyle is similar to the Mediterranean diet, which has been shown in many scientific studies to be one of the healthiest options for disease prevention. A pescatarian diet is also high in Omega-3’s, especially EPA and DHA.”

Melanie Betz MS, RD, CSR, CSG, LDN also promotes the benefits of the pescatar diet. “This diet is in line with recommendations to reduce risk of heart disease, Alzheimer’s and other age-related cognitive decline and is a great choice for many other health conditions including kidney disease and diabetes.”

How to become a fisherman

If you are wondering how to be a pescatarian, it’s easier than you think. Just stock your kitchen with a range of whole foods like the ones mentioned above and look for fish recipes.

It’s also important to get to know your seafood. Larger fish such as ahi tuna, king mackerel and swordfish tend to have higher levels of mercury and impurities in their bodies as these chemicals and foreign substances tend to build up and build up over time. Eating smaller seafood, such as anchovies, sardines, and scallops, is generally a safer choice for both you and the environment. Organizations such as the Monterey Bay Aquarium have created a seafood list where consumers can access consumer guides, find sustainable regulations, and become informed consumers. You can even log into their Seafood Watch app, so you can check your purchases before making them.

I have been leading a fishing lifestyle since February and have more fun than I expected, so for now I will continue to focus on seafood as my main source of protein. But when I decide to enjoy animal protein again, I will be aware of how I will reintroduce meat into my diet.

In this article

In this article

In this article

  • What are the benefits of the pescatarian diet?
  • Disadvantages of the pescatarian diet

Are you looking for a healthier diet? The perks of being a pescatarian can make you addicted.

Fishermen have a lot in common with vegetarians. They eat fruits, vegetables, nuts, seeds, whole grains, beans, eggs, and dairy products, and stay away from meat and poultry. But there is a way they separate from vegetarians: fishermen eat fish and other seafood.

What are the benefits of the pescatarian diet?

Some fishermen believe that a meat-based diet is bad for the environment. They believe that land animals raised for food consume too many natural resources and increase pollution. However, many people choose this seafood plan for their health.

A diet that places an emphasis on plant-based foods, fish and seafood can provide health benefits. Fish, like meat, is a good source of protein. However, unlike red meat, it is low in saturated fat and often high in healthy omega-3 fatty acids.

Research shows that eating less or no red meat reduces the risk of developing heart disease and high blood pressure. Two servings of fish a week at the same time can help your heart.

The omega-3s in fatty fish such as salmon and mackerel help reduce plaque that builds up in the arteries and reduce the likelihood of irregular heartbeats (arrhythmias). Omega-3s also lower blood triglycerides, which is another heart health benefit. Healthy fats can also positively affect blood pressure.

Cutting back on red meat or completely eliminating it from our diet can also reduce the risk of cancer.

One study shows that fishermen live longer than people on a diet that includes red meat and poultry.

Disadvantages of the pescatarian diet

As with many things in life, sometimes you can have too many good things. Fish and seafood are no exception. For example, some types of fish, such as tuna, swordfish, and tilefish, have medium to high mercury levels.

Mercury is a heavy metal that can cause health problems, especially in infants and children. Therefore, the government recommends that young children, as well as women of childbearing age, or women who are pregnant or breastfeeding, eat mainly low-mercury fish. If you decide to opt for the pescatarian, consider choosing low-mercury fish species, such as salmon, mackerel, herring, sardines, and lake trout.

Uninterrupted

Eliminating red meat from your diet can deprive you of iron, especially if you are a woman who is menstruating. You can get iron from other sources such as dark green leafy vegetables, tofu, and lentils. Manufacturers also add it to some foods, such as cereals. But it’s always a good idea to talk to your doctor before starting a new diet to make sure you cover all of your nutritional bases.

Remember that foods labeled “meatless” or “vegetarian” are not automatically healthy. It may still contain a lot of sugar and fat, especially when processed. Therefore, the best way is to eat unprocessed foods as often as possible, regardless of the type of diet you are on.

Sources

Mayo Clinic: Vegetarian Diet: Getting the Best Nutrition.

Ohio Health: "Vegetarians vs. Vegan vs. Pescatarian vs. Flexitaria".

American Heart Association: "Pesce e acidi grassi Omega-3".

American Journal of Clinical Nutrition: "Gruppi alimentari e rischio di mortalità per tutte le cause: una revisione sistematica e una meta-analisi di studi prospettici".

David Katz, MD, Founding Director of the Yale-Griffin Prevention Research Center, Yale University; author, The truth about food.

Nutrients: "Confronto della qualità nutrizionale di una dieta vegana, vegetariana, semi-vegetariana, peso-vegetariana e onnivora".

American Journal of Lifestyle Medicine: "Zone blu: lezioni dalla vita più lunga del mondo."