A pescatarian diet combines a vegetarian diet and a seafood diet
Pescatarians eat vegetables, fruits, fish, eggs, dairy, and shellfish
Pescatarian meals may help lower your diabetes and inflammation
A pescatarian is someone who combines a vegetarian diet with a seafood diet but doesn’t eat meat. Pescatarians share some common food habits with vegetarians. They consume vegetables, fruits, nuts, eggs, dairy, and grains. However, the major difference is that pescatarian meals contain fish and other seafood.
There are different reasons why you may choose to be a pescatarian. Some may add fish to a vegetarian diet so that they benefit from a plant-based diet and have healthy fish too. Others may go for it as a matter of taste or for environmental reasons. Some people follow a pescatarian vegan diet too!
Today, people across the world are adopting a pescatarian diet by adding fish and shellfish to a vegetarian diet . Seafood is a source of protein for pescatarians. Read on to learn more about what pescatarians eat and see a pescatarian food list that’s great for health.
Additional Read: 6 Delicious Non-Dairy Milks to Include in Your Diet for Good Health!
Here are some foods that a pescatarian eats .
Fish such as salmon, sardines, and mackerel are rich in omega-3 fatty acids. This is an unsaturated fat beneficial for your health. Fish is also a good source of protein. Studies found that two servings of fish a week may help your heart. A pescatarian diet helps:
Pescatarian meals also include plant foods. A study reported that those who have a vegetarian diet have a reduced risk of coronary artery disease . A vegetarian diet can also reverse atherosclerotic plaques  when followed along with exercise and stress management.
To lower your chances of getting cancer, limit eating red meat or cut it out of your diet completely. Instead, adopting a pescatarian diet may help protect against cancers that affect the colon and rectum. Colorectal cancers are one of the leading causes of death from cancer. A study found that a pescatarian diet had a protective effect against colorectal cancers . Another study reported that a pescatarian lives longer than those who include red meat and poultry in their diet.
Omega-3s present in fatty fish may lower inflammation. Also, plant-based foods are rich in anti-inflammatory and antioxidant agents such as flavonoids. These natural compounds have anti-inflammatory and anti-diabetic properties. A vegetarian diet can lower the risk of type 2 diabetes and metabolic syndromes such as:
A study reported that those who follow the pescatarian diet have the highest amount of flavonoid intake .
Although there are not many drawbacks, some fish, especially larger ones contain mercury and other toxins. Some such fish include shark, swordfish, king mackerel, and tilefish. All these fish contain moderate to a high amount of mercury. Mercury is a heavy metal that affects your health, especially in children and babies. So, young children and pregnant women should avoid fish high in mercury. If you are a pescatarian, consume low mercury fish such as salmon, tuna, sardines, and lake trout.
Additional Read: What are Macronutrients and How Important are They for your Health?
Whether you are a vegetarian, non-vegetarian, or a pescatarian, eating a well-balanced diet is necessary for good health. You should also follow a healthy lifestyle and keep track of your health. One way to do this is to book an online doctor consultation or lab test on Bajaj Finserv Health. This way, you can track health risks before they become worse and address any issues with ease. You can also talk to a dietician about the benefits of taking up a pescatarian diet on your journey towards better health.