• Nutrition

5 Surprising Benefits of the Pescatarian Diet

Navigating healthy eating can be overwhelming, especially if you’re searching for a diet that suits your lifestyle and nutritional needs. 

One of the healthiest and most beneficial diets is the pescatarian way of eating, which involves consuming more seafood and plant-based meals.

This nutrient-rich diet supports overall well-being and offers additional benefits, such as improved mental health and weight loss.

In this article, we’ll look at everything you need to know about the pescatarian diet, including its benefits, potential risks, and tips for adopting this eating plan.

What is the Pescatarian Diet?

The pescatarian diet is an eating plan where seafood is the main source of protein. However, this diet still focuses on consuming primarily plant foods alongside fish and shellfish.

While pescatarians avoid red meat, poultry, and game, they often consume dairy products and eggs. This makes a pescatarian diet more flexible than a vegan diet.

Foods you can eat on the pescatarian diet

A pescatarian way of eating is similar to the mediterranean diet, offering more variety compared to a vegan or vegetarian diet. You can eat the following foods while on this diet:

• Dairy products

• Eggs

• Fruits and vegetables

• Fish and seafood

• Grains 

• Legumes

• Nuts and seeds

Similar to vegan and vegetarian diets, you’ll avoid meat. However, the pescatarian diet only prohibits the consumption of meats like:

• Poultry, such as chicken and turkey

• Red and processed meats

• Wild game

5 Health Benefits of the Pescatarian Diet

Improved heart health 

One of the best benefits of the pescatarian diet is its positive impact on heart health. Fish is a rich source of omega-3 fatty acids, which are known to:

• Reduce inflammation throughout the body

• Lower blood pressure

• Decrease triglycerides (a type of fat found in the blood)

• Slow the development of plaque buildup in the arteries

Because of these benefits, eating fish more regularly may reduce your risk of cardiovascular disease. 

The pescatarian diet is also rich in fruits and vegetables but low in saturated fats and processed foods.

This means you’ll be consuming a variety of nutrients and antioxidants that can help prevent heart disease and improve your overall well-being.

Aids weight management

Because the pescatarian diet is naturally low in saturated fat and high in lean protein, it can help you feel fuller for longer without consuming excess calories.

Fish — especially shellfish like prawns or shrimp — may also be lower in calories and fat than other protein sources, like chicken and red meat. 

This can help you create a calorie deficit more easily, which is essential for sustainable weight loss. 

The diet is also high in fiber from increased fruit and vegetable intake, which is crucial for weight loss as it regulates the digestive system and promotes satiety.

Reduces your risk of chronic disease

The combination of nutrient-rich fish and a high intake of fruits and vegetables can help lower the risk of diseases like:

• Type 2 diabetes

• High blood pressure (hypertension)

• Certain types of cancer

This is due to vitamins, minerals, and antioxidants such as:

• Vitamin C and E, which can help reduce cellular damage that contributes to the development of cancer

• Selenium, which also helps protect cells from damage and enhances the function of the immune system

• Vitamin D, which is essential for bone health, immune function, and inflammation reduction

• B-vitamins, which help the body produce DNA and red blood cells while also supporting proper nervous system function

Improved digestive health

As we’ve mentioned before, the pescatarian diet is high in fiber — an essential nutrient for improving digestive health.

A high-fiber diet can help maintain a healthy digestive tract, which can promote:

• Regular bowel movements

• Reduced risk of digestive disorders, such as irritable bowel syndrome (IBS) 

Fiber is also essential for a healthy gut microbiome, which helps improve immune function to protect you from diseases.

Mental health benefits 

Recent studies suggest that the nutrients found in a pescatarian diet are beneficial for mental health.

Omega-3s, in particular, are essential for maintaining brain function and may also help reduce the risk of depression and anxiety. 

This is largely due to the nutrient’s ability to stimulate the production of serotonin — a neurotransmitter that affects your mood — and dopamine — a neurotransmitter that triggers positive feelings.

If the brain produces enough of these neurotransmitters, you are less likely to develop conditions like anxiety or depression.

Are there Any Risks to Following a Pescatarian Diet?

Although this diet is generally safe, you should know about the potential risks and how to avoid them.

Mercury and pollutant exposure

Seafood — particularly certain types of fish — can contain harmful levels of mercury and other environmental pollutants.

A high intake of mercury is associated with health risks, particularly in pregnant and nursing women, where it can affect fetal brain development.

Over-consuming high-calorie seafood

While most seafood options are low in calories, it’s often prepared with high-calorie sauces or cooking methods.

This can lead to excess calorie intake, resulting in weight gain over time and counteracting the other benefits of his diet. 

Ethical and sustainability concerns

Overfishing and other harmful practices can pose significant ethical and ecological issues. That’s why it’s essential to eat fish and seafood that has been sourced responsibly.

There are a number of online resources available that can help ensure ethical fish consumption, such as:

• The Marine Stewardship Council (MSC) Guide

• The NRDC Buying Guide

• Seafood Watch’s Sustainable Seafood Guide

Nutritional Considerations and Practical Tips

Key nutrients found in the pescatarian diet

The pescatarian diet is rich in a number of essential nutrients, including: 

• Omega-3 fatty acids: Found in fatty fish, like salmon, mackerel, and sardines, omega-3s are crucial for heart and brain health.

• Protein: Seafood and legumes provide high-quality protein essential for muscle repair and growth and they can help you achieve a leaner appearance.

• Vitamins D and B12: Seafood is among the few natural food sources of Vitamin D, while B12 is crucial for nerve function and blood formation.

• Minerals: Zinc, iodine, and selenium are found in seafood and help support immune function and thyroid health.

• Fiber: Fruits, vegetables, and whole grains help maintain digestive health and steady blood sugar levels.

How to start following a pescatarian diet

If you want to adopt a pescatarian diet, making gradual changes in your eating habits is key.

This helps your body to adjust to a new way of eating, allowing you to get used to different foods and meals.

For example, begin by replacing your typical meat portions with fish. Remember to include a variety of seafood and vegetarian meals to avoid boredom. 

Giving yourself time to adapt to a new diet, helps you avoid any nutritional deficiencies and makes it easier to maintain long-term.

Planning is also essential when starting a new diet, including creating a meal plan and preparing meals several days in advance. This helps you avoid falling back into old, familiar eating habits.

Below, we’ve shared a few basic pescatarian meal ideas you can try:

Who Should Avoid Following a Pescatarian Diet?

While the pescatarian diet is healthy and suitable for most people, there are certain individuals who may need to avoid it. This may include:

• Individuals with seafood or shellfish allergies

• People with specific nutritional needs, such as those with thyroid conditions who require a limited iodine intake

• Individuals with kidney diseases who may need to control their protein intake

• Individuals sensitive to dietary mercury, especially pregnant women, nursing mothers, and young children

• People who require a high-calorie diet, such as people recovering from surgery or illness or for other health reasons

• Individuals who prefer more varied protein sources

Before starting this eating plan, speak to your doctor or dietician to ensure it’s safe for you.

Should You Consult a Doctor Before Starting a Pescatarian Diet?

Adopting a new diet can have a significant impact on your health and nutrition, so consulting your doctor may be a good idea to ensure your safety.

Your doctor can assess your overall health to identify any potential underlying conditions that could affect your dietary needs.

This helps them make specific recommendations to ensure you’re consuming a balanced diet that meets your nutritional requirements.

If your doctor is informed about your diet, it also allows them to monitor your health and identify potential complications early on.

Where Can You Learn More About Healthy Eating Habits?

If you’re looking for more information on healthy eating habits, LifeMD has got you covered.

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