Pescetarian Diet: Benefits + Foods to Eat and Avoid

The pescatarian diet is quite simple and doable. Seafood can help you meet your protein need. Plant-based food, meanwhile, is a good resource for your macronutrient needs.

pescetarian diet

The pescatarian diet is quite simple and doable. Even average persons like us with minimal resources to turn into can be immersed in the pescatarian diet method. You just have to mind to outsource all your protein needs in seafood and turn into plant-based food for the other resources of your macronutrient needs.

The pescatarian diet also concerns itself in you eating plant-based foods with an addition of kinds of seafood like shrimp, fish, and so on and so forth. There are types of fishes though in a different environment that might have mercury in them, so precaution and quality check are needed to avoid toxic mercury food poisoning. This article is about the pescatarian diet, its benefits, what to eat and what not to eat.


What are the Health Benefits of the Pescatarian Diet?

Listed below are the known benefits of the pescatarian diet:

Improve the Condition of the Heart

Eating fish, in general, is a good idea to boost the health of our heart since fish is known to have an omega-3 oil content. Omega-3 fatty acids are good for the heart because it provides healthy unsaturated fat for the blood and it reduces the level of saturated and unhealthy fats in our blood. Studies find people who eat fish to have lower cases of heart-related ailments like hypertension, arrhythmia, heart attacks, and so on and so forth.

Aside from eating fish, a plant-based diet like the pescatarian diet is also a contributing factor in keeping our hearts healthy. A study made in 2017 rendered a positive outcome which pinpoints the relevancy of plant-based foods to the reduction of risk of coronary heart disease.


Cancer is officially the second deadliest disease recently (The first to the list is heart-ailments). A study made in 2015 attested to the positive effects of the pescatarian diet in lowering the risk of people from colon and rectum cancers. Colon and rectum cancer is the second deadliest type of cancer in Americans today. Even with a current condition of the colon and rectal cancer, the pescatarian diet has a proactive effect in worsening the condition.

The Pescatarian Diet Helps the Environment and the Animals

The pescatarian diet helps in a way where it does not employ mammals that can feel pain like cows or sheep to the slaughter. Scientists arguably tell us that fishes cannot feel tangible pain although most of them can feel psychological stress. The pescatarian diet also employs good practices in terms of farming and the quality of food that producers put out in the market. It helps farmers too in making a living, adding to the farming, economic stabilities.


The Sustainability of the Pescatarian Diet

The pescatarian diet has a sustainable means to produce plant-based products and seafood products. Meaning, it does not rely solely upon a linear form; it cycles back by giving back to nature. The pescatarian diet employs farm fishing. Farm fishing is a manmade way of fish sustainability. At times, this may be good for economic purposes and the welfare of the environment, but at times, it can damage the natural ecosystem of the water. Yes, the pescatarian diet is sustainable and has a lot of advantage; however, sometimes, it has disadvantages that is more than economic loss.

The farming of certain mammals and fishes is said to harm the environment because farming has byproducts like ammonia, greenhouse gases, and other harmful chemicals. When this, goes up and mixes with the air, it contributes to the growing air pollution which will eventually lead to the greenhouse effect. Globally, the contribution of these gases to the greenhouse effect is detrimental since it will eventually lead to global warming. Global warming has a lot of detrimental effects like the melting of the ice in our polar caps, the rapid rise in the temperature in our atmosphere, and many more changes that can drastically change the face and the fate of the earth.

Examples of the disadvantages of fish farming in the ecosystem are the following but not limited to:

  1. Damage the current ecosystem of water
  2. The introduction of new and dangerous species
  3. Overcrowding
  4. The introduction of diseases for nearby occupants


Types of Fish to Eat in a Pescatarian Diet

There are types of fish that are relatively healthy for the body, especially for the heart. There are some fishes though that might introduces toxic substances in our body like mercury or lead. With this being said, it is quite important to get to know the healthy types of fishes that we can include in the pescatarian diet.

Below is a list of edible fishes that you can eat but is not limited to:

  1. Sardines
  2. Tuna
  3. Salmon
  4. Trout
  5. Herring
  6. Shrimp
  7. Scallops
  8. Clams
  9. Milkfish
  10. Pollock
  11. Catfish


Plant-Based Food that You Can Eat While on a Pescatarian Diet

  1. Fruits
  2. Veggies
  3. Poultry products
  4. Dairy products
  5. Seeds
  6. Nuts
  7. Cereals
  8. Legumes
  9. Pseudo grains
  10. Rice
  11. Corn


The Bad Side of the Pescatarian Diet

Fishes or seafood is one of the main sources of protein by the pescatarian diet code; however, most seafood that we eat has a high risk of chemical and metal pollutants. A good example of a chemical contaminant like mercury plagues that seafood that we eat. Mercury is such an abundant chemical on the planet earth because of this fact, and fishes are a high risk of acquiring this chemical. Most of the people do not acquire mercury or lead-related diseases given that they just contract small amounts of it. However, their persons in certain predicaments that might not be so tolerable with the effects of mercury and lead like pregnant mothers.

So, What Are the Types of Fishes to Avoid?

  1. Tilefish
  2. Sword Fish
  3. Shark
  4. King Mackerel

pescetarian diet

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