What Is Pescatarian Diet?
Pescatarian comes from the word perse means fish in french. Nowadays people are so much concerned about Pescatarian Diet. As such, there is no standard definition of the Pescatarian Diet. In the Pescatarian Diet, the main source of the animal protein for a person comes from fish and other kinds of seafood.
The healthfulness of a Pescatarian diet comes from two factors The amount and variety of seafood consumed, and the balance and quality of the other foods a Pescatarian eats.
Different types of fish may consume mercury from their environment, so certain people may need to limit their intake. There are so many potential health benefits of a Pescatarian diet that people can eat on this kind of diet.
As such there are no strict guidelines that define what exactly is a Pescatarian and what is a vegetarian. Being a Pescatarian there are no rules defined how often you need to eat fish. For example, you may be a vegetarian who sometimes eats fish or you may include it in every meal.
Nutritionists say that Pescatarians tend to be people that are health-conscious and make mindful choices when planning meals. They’ll be individuals who are considering a vegetarian diet and are willing to have a fish-based approach to accommodate themselves to plant-based eating.
RELATED: Paleo Diet Benefits
Pescatarian Diet Benefits
There are numerous benefits of Pescatarian Diet
A fatty fish provides increased long-chain omega-3 fatty acid intake. An omega-3 fatty acid is an unsaturated fat that can be beneficial to people, and some omega-3s are very essential for healthy living. People who eat fish in their diet have lower blood pressure, a lower risk of abnormal heart rhythms, and fewer heart attacks compared to those who do not eat fish in their diet. Heart health is one of the biggest Pescatarian Diet benefit.
Apart from fish, the Pescatarian Diet consists largely of plant foods. According to studies people who eat high vegetable diet and other plant foods have a reduced risk of coronary heart disease. The study authors say that the heart health benefits of a Pescatarian Diet improve blood lipids and lower blood pressure.
The same research concludes that a Pescatarian Diet could reverse atherosclerotic plaques when combined with exercise and stress management. Atherosclerosis happens when plaque increases up in the arteries.
There is an advisory published in May’18 from the AHA in the journal Circulation recommended two or more seafood meals per week in order to reduce the risk of sudden cardiac death, stroke, heart disease, and congestive heart failure. There are many other benefits but these are the most effective and essential Pescatarian Diet benefits.
Diabetes And Inflammation
Pescatarian Diet can reduce the risk of type 2 diabetes and metabolic syndrome. Metabolic syndrome includes conditions such as obesity, insulin resistance, and high blood pressure.
Many studies say that omega-3s present in fatty fish may reduce inflammation and though this evidence comes from trials of supplements.
Pescatarian diet is high in anti-inflammatory and antioxidant agents, such as flavonoids. Flavonoids have a range of anti-inflammatory and anti-diabetic properties.
In 2016, a study happened again looking at different dietary patterns among more than 75,000 people in the United States found that people following a Pescatarian Diet had the highest flavonoid intake of all those taking part.
Pescatarian Diet Benefits On Environment
Some people like to have only a vegetarian diet because they choose plants over killing animals for food. They follow the Pescatarian Diet for a positive impact on the environment. The Pescatarian Diet maybe a little more suitable because some people are concerned about animal welfare.
Some scientists still argue that fishes don’t feel pain but a study has discovered that fishes can experience psychological stress. If you want to know more and feel better about your effect on the environment, use the information provided by The Monterey Bay Aquarium Seafood Watch to find responsibly sourced seafood. Simply enter the name of the fish you prefer and get specific recommendations for buying the best fish.
On global scale gas like methane contributes to global warming. Also in massive-scale deforestation for grazing and agriculture makes the greenhouse gas issue worse.
Pescatarian Diet Plan Food List
- Beans & Vegetable
- Canned Sardines
- Canned Salmon
- Frozen Shrimp
Other Foods You Could Include.
- Legumes including pinto beans, kidney beans, and peas.
- Legumes products including hummus and tofu.
- Seeds, such as hemp seeds, flax seeds, and chia.
- Corn, rice including oats, bulgar wheat, whole grains, and cereals.
Foods that should be avoided.
- Deli meat
Disadvantages Of Pescatarian Diet
The recommendations from AHA is at least two servings of fish per week. If you are within the parameter then it is fine but you are consuming too much of mercury. But if you are pregnant then you have to give yourself some particular choices.
Pregnant women are falling short on fish with about 50 percent eating more infrequent than 2 ounces per week on average, according to the U.S. Food and Drug Administration (FDA).
The nutrients in fish support healthy fetal growth, then specialists advise consuming 2 to 3 servings of lower-mercury fish per week. Ideally, these should come from their best choice list which incorporates sardines, cod, salmon, shrimp, catfish, shrimp, tilapia.
Fish you can include:-
- King Mackerel
Fish which are low in Mercury
- Canned Light Tuna
Mercury levels in fish
All fishes have different amounts of mercury. The pollutant that can be highly toxic to our nervous systems. NHS always advises that the general population eat no more than four portions of oily fish per week.
Women who are planning to conceive, pregnant or breastfeeding are highly advised to eat not more than two portions of oily fish per week because mercury can affect the nervous system and may cause developmental delays in infants exposed to mercury in the womb.
Shark, marlin, and swordfish contain concentrated sources of mercury. The reason it is recommended that they should be avoided by women who are planning to conceive, pregnant or breastfeeding and by all children.