What is pescartian diet?
Pescatarian diet is is a diet practice that adheres to an otherwise vegetarian diet with seafood as the only source of meat. Pescatarian diet also includes eggs and dairy products. This kind of diet is also so known as ovo-lacto-vegetarian diet.
Pesecartian is in itself a word made from the combination of two Italian words . “Pesce” meaning fish and the word vegetarian. Pescatarians are fish and egg eating vegetarians.
This kind of diet helps you gain much of the benefits of a plant based diet and ads the heart filled nutrition and taste of seafood.
What is included in a pescatarian diet?
Pescatarian diet includes the following:
1)Healthy legumes and their products. For example beans, soy, lentils and tofu.
2) it includes all edible seeds example flax seeds, Lotus seeds, hemp and chia.
3) dairy and dairy products like yoghurt, curd, cheese, milk and butter.
4) pescatarian diet allows consumption of all kinds of fruits.
5) vegetables of all kinds can be consumed.
6) nuts and not products are allowed. Example nut butters, nut powders , nut milk etc.
6) seafood including fishes and shellfish.
7) Eggs are also consumed by Pescatarians.
What Pescatarians do not eat?
- Wild games
- Any other form of cattle or wild animal.
Why should you switch to pesecartian diet?
1) Added nutrition:
Vegetarian diet often fail to provide certain nutritions such as Vitamin B, Vitamin D, Omega fatty acids, Iodine, Iron etc.
Adding seafood to an otherwise vegetarian diet can help you attain the daily requirements for these nutrients.
Fishes contain easy to digest proteins which are similar to chicken and turkey proteins in texture and composition. Fish oil also has large amounts of essential fatty acids which is rare to find in vegetable diets.
2) Helps to improve heart health.
Omega fatty acids help to increase the good cholesterol in your blood while curbing down the bad cholesterol.
Studies show that eating seafood has a lot of benefits in improving heart health. It helps controlling blood pressure, lowers chance of abnormal rhythm. People consuming fish in their diet have a lower chance of fatal heart attack than people who do not.
According to a recent study, having a diet rich in plant products reduces your chances of having coronary diseases. Similar research also found that a higher intake of plant-based products in your diet helps in keeping blood lipids and blood pressure in control.
The same research concludes that consumption of plant products in a high proportion of a diet may atherosclerosis plaques when combined with a healthy lifestyle of exercise and stress management. Atherosclerosis is a condition where plaque builds up in arteries making the arteries stiff, narrow and hard. And results ultimately in constricted blood flow.
3) Prevents Colorectal Cancer:
Cancer of the colon and rectum is a fairly common type of cancer. A recent study with over 77,650 people showed that sticking to the pescetarian diet had a strong protective effect on Colorectal cancer.
4) Diabetes :
If you follow a plant-based diet you can reduce the risk of type 2 diabetes and metabolic syndrome. The metabolic syndrome includes insulin resistance, high blood sugar, and weight gain.
Fatty fish contain a high amount of essential omega 3 fatty acids. According to the evidence of supplement trials, omega 3 fatty acids help reduce inflammation.
Plants contain a large number of organic compounds like flavonoids, terpenoids, etc, which act as anti-inflammatory agents.
According to recent reports following a pescetarian diet gives can improve your daily flavonoid intake.
Whenever there is an increase in the reactive oxygen species in your body starts to undergo aging and stress. Increase in reactive oxygen species may also lead to cancer. Large organic molecules like terpenoids, saponins, flavonoids etc are naturally occurring antioxidant compounds found in plants. Consuming a plant-rich diet provides your body with antioxidants to delay aging and prevent cancer.
6) It is more sustainable than conventional nonvegetarian diets:
People who have strong views against animal slaughtering and cattle facing often shift to a plant-based diet.
People concerned about animal rights may find it more suitable to shift to a pescetarian diet. There is an opinion in the scientific community that although fishes feel stress they are unable to feel pain. This opinion is up for debate though.
Drawbacks of pescatarian diet?
1) Mercury consumption:
Fishes generally of larger species have a higher mercury level in their body than other fishes. One must be careful to choose the quantity and species of fish consumed.
Shifting to a pescetarian diet in large numbers may put stress on the water ecosystem. The major players of the water ecosystem are the fishes. Depletion in a number of fishes may put stress on the water ecosystem.