Fish is usually featured as one of the main parts of the healthiest diets in the world. For those among us who are already or want to become vegetarians, adding fish can enhance their diet through its high protein content.
This is where the pescatarian diet comes in. To put it simply, “pesce” means fish. A pescatarian diet prioritizes fish and other seafood as the main protein source.
Let’s discuss what the diet consists of and the 5 benefits of following a pescatarian diet.
What to Eat on a Pescatarian Diet?
Though the name definitely features fish, a pescatarian diet is not an only-fish diet. In the pescatarian diet, you eat seafood, fruits and vegetables, grains, and dairy products and eggs.
By contrast, you avoid eating red meat, poultry and wild game.
The Benefits of Eating Pescatarian:
Eating such a diet can have significant health and environmental benefits. Let’s look at some of these:
1. Heart Health
Eating fish, particularly fatty fish, gives you an increased intake of long-chain omega-3 fatty acids.
People who have an increased Omega-3 intake have lower blood pressure, reduced risk of abnormal heart rhythms and decreased chance of a fatal heart attack.
Besides the fish element, a pescatarian diet also heavily features plant foods. In a 2017 study, it was determined that people whose diet is high in vegetables and other plant foods have a decreased risk of coronary heart disease.
The authors of the study also said that a plant-based diet can also improve blood lipid content and lower blood pressure.
They also concluded that a plant-based diet might reverse atherosclerotic plaques (hardening and narrowing of arteries and restricting blood flow) if used in conjunction with exercise and stress management.
2. Reduced Risk of Colorectal Cancer
A pescatarian diet may give increased protection from colorectal cancers (cancers which affect the colon and rectum), which are the second leading cause of cancer death in the United States.
A study of over 77,650 people concluded that the pescatarian diet provided strong protection against colorectal cancers.
3. Reduction in Inflammation and Diabetes
Evidence suggests that eating fatty fish rich in Omega-3 fatty acids may reduce inflammation. This can help increase the body’s healing process and protect tissues against aging as well.
In addition, a plant-based diet is known to reduce the risk of type-2 diabetes and metabolic syndrome, which includes insulin resistance, obesity, and high blood pressure.
Plant-based diets are also high in anti-inflammatory and antioxidants, such as flavonoids. Flavonoids have a wide range of antidiabetic and anti-inflammatory properties.
A pescatarian diet can give you the highest flavonoid intake compared to different diets.
4. Animal Welfare
People who go vegetarian often do so because they ethically disagree with factory farming practices or killing animals for food.
If you also feel the same way, a pescatarian diet may be suitable for you. A 2015 study found that even though fish can experience psychological distress, they lack a neural pathway to experience pain.
5. Environmental Benefits
Even though fish farming gives some environmental challenges, it is, on the whole, significantly more sustainable than factory farming of cattle or poultry.
The latter can cause a great deal of harm to the environment by emitting greenhouse gases, including methane gas from ruminants and ammonia from pigs.
When combined with the large-scale deforestation for grazing and agriculture, this contributes to global warming.
Fisheries, on the other hand, do not produce greenhouse gases. With added effort from governments and environmental agencies, sustainable fish farming has taken on and can reduce strain on water ecosystems in the future.
With so many personal health and ecological benefits, following a pescatarian diet is a great option. If you want to avoid the hassle of shopping for and making your own pescatarian meals, you should definitely try out our meal delivery service in Miami.
We provide premium-quality, pescatarian meal plan delivery in Miami. We do all the work so you can get a no-nonsense, no-headache, 1-4 meals a day, pescatarian diet delivered to your doorstep!