Pescatarian Diet 101: What It Is and Pros and Cons

The pescatarian diet is primarily plant-based but includes fish and seafood, offering a balanced approach to nutrition. Think of it as a vegetarian diet with a splash of ocean flavor! Many top vegetarian meal delivery services also offer pescatarian options. However, don't get too caught up in the labels: it's really all about your personal nutritional preferences.

I conducted an in-depth analysis of the pescatarian diet in collaboration with our in-house nutritionist. During research, I learned there are numerous health benefits, including improved heart and brain health due to the increased intake of omega-3 fatty acids from fish. And despite environmental concerns around fishing, the pescatarian diet is more environmentally friendly than diets that include land proteins like red meat, which has a big carbon footprint¹.

Along with its health and global benefits, the pescatarian diet caters to a variety of tastes. If you're considering a switch to the pescatarian diet or simply curious, keep reading! My analysis will guide you through all the aspects of this diet, helping you make an informed decision by the end.

What is a Pescatarian Diet?

First, let’s get down to the nitty-gritty of the pescatarian diet. Pescatarianism is a dietary practice that combines the benefits of plant-based eating with the nutritional advantages of seafood. It's a balanced approach that emphasizes fruits, vegetables, whole grains, and healthy fats, with fish and shellfish as primary protein sources. 

The pescatarian diet is rich in omega-3 fatty acids, which support heart health and brain function². It can be a healthier and more environmentally friendly choice than a typical omnivorous Western diet. It also has the potential to be easier to stick to in the long term compared to more restrictive diets like vegetarianism or veganism. 

However, it’s important to pay close attention to the sources of your fish and seafood. It’s a good practice to look for products that bear the signs of recognized certifying bodies to make sure you get high-quality fish and seafood from well-maintained fisheries.

Foods You Can Eat On a Pescatarian Diet

Pescatarians can enjoy a variety of delicious and nutritious foods that ensure a balanced and nutritious diet rich in vitamins, minerals, and essential fatty acids.

Benefits of the Pescatarian Diet

The pescatarian diet offers numerous health benefits, making it an excellent choice for many. Combining plant-based nutrients and seafood makes it a powerhouse for overall health and well-being.

Health Benefits

This diet provides a balanced nutritional profile that includes high-quality protein and other essential nutrients from both plant-based foods and seafood³. By focusing on whole foods, pescatarians may lower their risk of chronic diseases such as heart disease, type 2 diabetes, and certain cancers⁴.

Omega-3 fatty acids from fatty fish (salmon, mackerel, herring, and others) and seafood (oysters and caviar) are essential for heart health and brain function². These fatty acids help reduce inflammation, support cognitive function, improve heart and blood vessel health, and have been linked to lower risks of high blood pressure and blood clots.

Sustainability and Ethical Benefits

The pescatarian diet has a significantly lower environmental impact than meat-heavy diets like Keto or Paleo⁵. Livestock production, particularly beef, is a major contributor to greenhouse gas emissions. By simply focusing on plant-based foods and seafood, pescatarians can reduce their carbon footprint.

Fish and seafood generally require fewer resources, such as land and water, than meat production. Sustainably sourced fish and seafood can help preserve marine ecosystems and reduce the overall environmental impact of food choices⁶. 

However, it is crucial to choose seafood that is certified as sustainable to avoid contributing to overfishing and other harmful practices. Resources like the Marine Stewardship Council (MSC) and Seafood Watch’s Sustainable Seafood Guide can help ensure ethical fish consumption.

Lastly, the pescatarian diet is usually seen as more ethical than industrial meat farming. Fish and seafood have a lower ethical impact than the intensive farming practices often associated with meat production.

Practical Benefits

The pescatarian diet offers several practical benefits that make it more appealing than a full plant-based diet. For instance, it’s easier to follow in social settings compared to vegetarian and vegan diets. 

Since it includes a wide variety of foods, it is generally easier to find suitable meals when dining out or attending social events. You can enjoy a broader range of culinary experiences without feeling limited by your dietary choices. The inclusion of fish and seafood can make the transition to a more plant-based diet smoother if you’re not ready to eliminate animal proteins completely.

Potential Drawbacks of the Pescatarian Diet

There are still some potential drawbacks to consider, even though it’s true that eating pescatarian comes with numerous health and environmental benefits.

Cooking Worries

Learning to cook fish and seafood properly requires some trial and error. Most beginners stick to frying or baking but tend to go overboard (out of fear of undercooking the fish), which results in dry and unpalatable food.

A quick search online will show there are lots of ways to cook fish, ranging from simple to more complex. For instance, fish is delicious when steamed or sautéed. You can also broil or poach it (these may take a bit more kitchen experience). Crustaceans like lobster and crab typically only require boiling, and the challenge lies more in extracting the meat rather than the cooking process itself.

If you want to reap the full health benefits of the pescatarian diet, it’s worth spending a bit of time to learn how to prepare and cook it. According to a recent review of multiple studies, non-fried fish and seafood bring in the most cardiovascular benefits⁷.

Mercury and Contaminants

Nearly all fish and shellfish contain traces of mercury, which can be harmful, especially to pregnant women, nursing mothers, and young children. High levels of mercury can affect the developing nervous system of an unborn baby or young child⁸. 

However, the risks depend on the amount of fish consumed and the levels of mercury in the specific types of fish.

The current nutritional norms say that 2 servings of fish per week won’t expose a healthy individual to unsafe quantities of mercury. In fact, the benefits of consuming well-prepared, high-quality fish outweigh the mercury risk⁹.

If you’re still worried, you should avoid fish typically high in mercury, such as king mackerel, swordfish, shark, or tilefish. Instead, opt for low-mercury options like pollock, shrimp, salmon, canned tuna (the light version), or catfish.

Nutritional Gaps

The pescatarian diet is generally considered healthy and can provide various nutritional benefits. 

However, there are some potential nutrient deficiencies to be aware of:

• Vitamin B12: While fish and seafood do contain vitamin B12, some pescatarians may not consume enough of these foods regularly, leading to a deficiency. Vitamin B12 is crucial for nerve function and blood cell formation.

• Iron: Although fish can be a good source of iron, pescatarians who do not consume enough fish or include sufficient plant-based iron sources in their diet may be at risk of iron deficiency. This is particularly important for menstruating individuals who have higher iron needs.

• Calcium: Some pescatarians don’t consume dairy products or only consume them in limited quantities. If this is the case, ensure you get enough calcium from other sources, such as fortified plant-based milks or leafy green vegetables.

• Zinc: Similar to iron, zinc is found in fish and some plant-based foods, but you need to ensure you are consuming adequate amounts.

To mitigate these risks, focus on adding variety to your diet. Besides fish and seafood (which is plenty varied), a balanced diet should also include leafy greens, legumes, nuts, seeds, and fortified plant-based products.

Cost Considerations

High-quality seafood and fish, obtained using sustainable methods, are more expensive compared to other protein sources. Additionally, fish in high demand (such as fatty options) are even pricier. 

If you’re on a budget (who isn’t, these days?), this aspect alone can make you reconsider. Still, with a bit of meal planning and more focus on variety, it’s possible to become a pescatarian and thrive on it!

Tips for Transitioning to a Pescatarian Diet

• Start Slowly: Begin by incorporating fish and seafood into your diet a few times a week. Gradually increase the frequency as you become more comfortable with the change. There’s no risk in making a sudden shift, but it can help to ease into your new diet.

• Reduce Intake of Meat Gradually: If you feel comfortable with a pescatarian diet, you can begin to reduce your intake of meat. Experiment with plant-based alternatives and gradually phase out meat products from your diet.

• Explore New Cuisines and Flavors: Experiment with different types of fish and seafood and explore new cuisines to keep your meals interesting and satisfying. There are many delicious seafood recipes that you can try.

• Incorporate Plant-Based Foods: While fish and seafood can provide a good source of protein and other nutrients, it's also important to incorporate plenty of plant-based foods like fruits, vegetables, whole grains, and legumes into your diet.

• Choose Sustainably Sourced Seafood: Look for seafood that is sustainably sourced and avoid overfished species or those that are high in mercury.

• Seek Out Supportive Communities: Look for pescatarian groups online (or locals) to discover new recipes, resources, and support. These communities can help make the transition to a pescatarian diet a bit smoother.

FAQ

Can I still eat dairy and eggs?

The pescatarian diet typically includes dairy and eggs since they are valuable sources of protein, vitamins, and minerals. If you plan on cutting all animal products, except for fish and seafood, out of your diet, you must plan to cover the nutritional gaps that may occur.

How many times a week should I eat fish?

Aim for at least 2 servings of fish per week to ensure you get enough omega-3 fatty acids and other essential nutrients. If you are a healthy adult who is not pregnant, you can increase the amount, but make sure to avoid fish species with a high mercury content.

How do I ensure enough protein intake?

Fish and seafood are excellent sources of high-quality protein, but you can diversify by including a wider range of foods, such as dairy, eggs, legumes, tofu, and whole grains. Plant-based proteins can complement these and provide additional nutrients.

Is the pescatarian diet good for weight loss?

The pescatarian diet can be beneficial for weight loss as it emphasizes lean proteins and plant-based foods, which are generally lower in calories and higher in fiber. However, portion control and overall calorie intake are still important factors in weight management.

Do pescatarians eat bread?

Yes, pescatarians can eat bread. Whole grain breads are a good source of fiber and can be included in dishes like Smoked Salmon and Cream Cheese Bagel, Tuna Salad Sandwich, or Shrimp Po Boy. 

What are some good breakfast ideas for pescatarians?

You can enjoy a wide range of breakfast options as long as they don’t include meat or animal fat. A few great examples are avocado toast with a poached egg, Greek yogurt with berries and granola, or smoked salmon and cream cheese bagel.

Which diet is healthier: vegetarian, vegan, or pescatarian?

The best diet for you depends on your own needs and preferences. In general, though, the healthiest diets rely primarily on foods from plants. Vegetarian and vegan diets can be very healthy with proper planning. A pescatarian diet includes fish, which provides omega-3 fatty acids and is a good source of protein. It can also be very healthy with a balanced meal plan.

References

1. https://www.who.int/publications/i/item/9789240074828

2. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/#h9

3. https://pmc.ncbi.nlm.nih.gov/articles/PMC7525113/

4. https://pmc.ncbi.nlm.nih.gov/articles/PMC9921002/

5. https://www.sciencedirect.com/science/article/pii/S0002916523005117

6. https://www.sciencedirect.com/science/article/pii/S2352550923001616

7. https://www.sciencedirect.com/science/article/abs/pii/S0002934321000097

8. https://www.who.int/news-room/fact-sheets/detail/mercury-and-health

9. https://www.nhs.uk/live-well/eat-well/food-types/fish-and-shellfish-nutrition/