top of page

The Truth About Pescatarianism

Pescatarians often have to explain and defend their diet choice, as it is not as well known as vegetarianism or veganism.

A pescatarian diet can be a healthy way to eat, but it's not as well known as vegetarianism or veganism. This can make it hard for people to know what they can and cannot eat on a pescatarian diet.

Health benefits of the pescatarian diet

Heart Health

The pescatarian diet is a healthy and sustainable way to eat, but it's not always clear why this type of diet is so good for you.

A pescatarian diet excludes meat and poultry but includes fish and other seafood. This type of diet has many health benefits, including a reduced risk of heart disease.

The health benefits of the pescatarian diet are due to the high intake of omega-3 fatty acids, fiber, and antioxidants found in plant foods. Fish is a rich source of these nutrients, which are beneficial for maintaining heart health.


Cancer is a leading cause of death in the United States, and colorectal cancers are one of the most common types. Despite all of our advances in modern medicine, cancer is still a major health concern for many people. Colorectal cancers are particularly deadly, accounting for over 50,000 deaths each year in the United States.

The pescatarian diet may offer some protection against colorectal cancers. A 2015 study found that the pescatarian diet had a strong protective effect against these cancers. Switching to a pescatarian diet could help save lives.

Diabetes and inflammation

Obesity, type 2 diabetes, and inflammation are all major health concerns in the United States.

According to the Centers for Disease Control and Prevention (CDC), more than one-third of American adults are obese. The CDC also reports that 29.1 million Americans have diabetes, and 86 million have prediabetes. Additionally, chronic inflammation is linked with a range of diseases including cancer, cardiovascular disease, Alzheimer's disease, and arthritis.

Switching to a plant-based diet is one way to reduce your risk of these conditions. A plant-based diet is high in fiber, antioxidants, and omega-3 fatty acids which can help to reduce inflammation and promote healthy blood sugar levels.

The pescatarian diet is a healthy way to eat that includes fish and other seafood, as well as plant-based foods. following this diet has been shown to reduce the risk of developing type 2 diabetes and metabolic syndrome, while also providing anti-inflammatory and antioxidant benefits.

Environmental and animal welfare benefits

Switching to a pescatarian diet can provide some health benefits, but there are many misconceptions about what this type of diet entails.

A lot of people think that going pescatarian means eating

only fish, but that's not the case. Pescatarians also eat eggs and dairy products.

The truth is, a pescatarian diet is a great way to improve your health without making too many changes to your current routine. You can still enjoy all of your favorite foods, you'll just need to make some adjustments to how you prepare them.

Many people are looking for sustainable diets, but there are a lot of misconceptions about what is and isn't sustainable.

It's hard to know who or what to believe when it comes to sustainable diets. Some people say that eating meat is bad for the environment, while others claim that vegetarianism is more harmful. So, what's the truth?

The pescatarian diet is more sustainable than factory farming of mammals or birds. Fish farming doesn't produce greenhouse gases as ruminants and pigs do, and it doesn't require large-scale deforestation.

The pescatarian diet is more sustainable than other meat-based diets. Pescatarians don't eat land animals, but they do eat seafood. Fish farming has less of an environmental impact than raising cattle or pigs. And because seafood is lower on the food chain, there is less waste and pollution created by pescatarians than there is by people who eat other types of meat.

What can someone following the Pescatarian diet eat?

Listed below are some suggestions for sources of fish that a person on a pescatarian diet can eat:

  • canned sardines

  • canned salmon

  • canned tuna

  • homemade fish sticks

  • frozen salmon, trout, and herring

  • frozen shrimp

  • fresh fish, such as salmon, pollock, cod,and sardines

  • fresh shellfish, such as shrimp, clams, and scallops

Other foods to include are:

  • fruit

  • vegetables

  • cereals and whole grains, including oats, bulgar wheat, amaranth, corn, and rice

  • food containing grain products

  • pseudo grains, such as quinoa and buckwheat, which are gluten-free

  • legumes, including kidney beans, pinto beans, and peas

  • legume products, including tofu and hummus

  • nuts and nut butters

  • seeds, such as flaxseeds, hemp seeds, and chia

  • eggs and dairy, if lacto-ovo-vegetarian

If a person follows a strict pescatarian diet and avoids consuming eggs and dairy, they might need to check their calcium intake and consider taking supplements.

Disadvantages of a Pescatarian diet

Heavy metal and pollutants in marine fish is a global issue. With 92 percent of fish consumed by humans being marine fish, mostly from coastal fisheries, there is a risk of contamination.

Mercury is present in the atmosphere and bodies of water and, because of this, nearly all fish may be a source of mercury.

For most people, the mercury present in fish is not a risk, explain the U.S. Food and Drug Administration (FDA).

However, they advise women considering becoming pregnant, women who are pregnant, nursing mothers, and young children not to eat specific fish.

Fish to avoid include:

  • shark

  • swordfish

  • king mackerel

  • tilefish

Fish low in mercury include:

  • canned light tuna

  • salmon

  • pollock

  • Shrimp

  • cod

You've heard that a pescatarian diet is a healthy way to eat, but you're not sure if it's sustainable.

Plant-based diets are more sustainable than meat-based diets, and they also help people maintain a healthy weight. Pescatarians can find canned tuna and sardines, as well as smoked fish, to be the easiest foods to obtain and eat. These are full-flavored options, but frozen white fish and farmed salmon are also good choices.

Medically reviewed by Katherine Marengo LDN, R.D., Nutrition

Written by Cathleen Crichton-Stuart on December 6, 2018

197 views0 comments


bottom of page