Pescatarian diet: pros, cons, and what you can eat

What is a pescatarian?

There are different types and levels of vegetarianism and veganism. For example, semi-vegetarianism - also known as being flexitarian - involves following a mostly vegetarian diet that's occasionally supplemented with any type of meat.

The pescatarian diet is neither fully nor semi vegetarian. A vegetarian avoids eating all animal meats:

• Red meat - meat from livestock animals such as cows, pigs, and lambs.

• Poultry, or white meat - from birds such as chickens, turkeys, and ducks.

• Seafood - from aquatic life such as all fish, crustaceans (such as, lobster and crab), and molluscs (such as scallops and mussels).

A pescatarian eats a vegetarian diet with the addition of fish and other seafood but no other types of meat.

As a pescatarian, exactly how much fish you eat is completely down to you - there is no limitation. Some pescatarians also eat non-meat animal products - such as eggs and dairy products - while others choose not to.

What do pescatarians eat?

Pescatarians can consume all products containing types of fish and other seafood, including:

• Salmon.

• Tuna.

• Cod.

• Prawns.

• Scallops.

• Crab.

• Lobster.

• Squid.

For a balanced diet, you should also eat a range of vegetarian foods, including:

• Fruit and vegetables.

• Whole grains and cereals - such as rice, bulgur wheat, and oats.

• Legumes - such as all types of beans and peas.

• Nuts and seeds - such as flaxseeds and chia seeds.

• Eggs and dairy, if lacto-ovo-vegetarian - such as eggs, cheese, and milk.

Why do people become pescatarian?

There are many possible reasons for becoming a pescatarian. Here are some of the most common:

• Ethical motivations - some people are against killing animals for food. While fish are also living creatures, transitioning from an omnivore (meat and plant-based) diet to a pescatarian diet is more manageable for some meat lovers and still limits animal consumption. Also, the conditions in which many land animals (livestock) are raised for slaughter are often seen as poor and inhumane.

• Environmental concerns - Raising livestock also comes with an environmental cost. The UN estimates it is responsible for 15% of all man-made carbon emissions making a sizeable contribution to the global warming crisis. Following a pescatarian diet is thought to cause fewer greenhouse gas emissions than those who eat meat every day.

• Health benefits - limiting your meat intake is associated with a lower risk of several health issues, including obesity, type 2 diabetes, and heart disease.

Health benefits of the pescatarian diet

According to Clare Thornton-Wood, registered dietitian and British Dietetic Association (BDA) member, a balanced pescatarian diet has many health benefits:

"A pescatarian diet typically includes lots of lean protein in the form of white fish, and plenty of omega-3 fatty acids from oily fish such as salmon, mackerel, fresh tuna, and sardines."

She says the key benefits are:

• Omega-3 fatty acids - 'healthy fats' that help keep your heart, blood vessels, lungs, and immune system healthy.

• Protein - a nutrient needed for many important functions, including the growth and repair of cells, muscle health, bone health, hormone regulation, and digestive health.

"Coupled with whole-grain cereals, nuts, fruit, vegetables and small amounts of dairy, this forms the basis of the Mediterranean diet which is widely recognised as one of the healthiest lifestyle diets."

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Following the pescatarian diet as part of wider healthy eating may help to prevent several health problems, including:

• Coronary heart disease.

• Heart attacks.

• High blood pressure.

• Stroke.

• Type 2 diabetes.

• Colorectal cancer.

Downsides of a pescatarian diet

Ensure your diet is varied and balanced

"There aren't really any drawbacks of a pescatarian diet, as long as you eat a variety of foods," says Thornton-Wood.

As with all diets, it's all about making sure you're getting enough of the nutrients and minerals you need. For example, red meat is high in iron, so as this is omitted from the pescatarian diet, Thornton-Wood recommends alternative sources of iron such as:

• Eggs.

• Green leafy vegetables.

• Molasses - add to smoothies.

• Fortified breakfast cereals.

"If you also exclude eggs and dairy, then getting adequate amounts of calcium, zinc, vitamin B12, and iodine can also sometimes be difficult. Good food choices include fortified plant milks."

Mercury poisoning

The small amount of the toxin mercury found in oily fish is usually harmless - you would need to eat a lot to be at risk of mercury toxicity. But it's worth knowing, particularly if you are pregnant, breastfeeding, or planning to conceive:

Do pescatarians need supplements?

"Usually, if you are eating a balanced diet that includes a variety of foods from all food groups excluding red meat and poultry, then you won't need supplements," advises Thornton-Wood.