© Shutterstock

What's in a name? -

A pescatarian (sometimes spelled pescetarian) diet essentially means adding fish and seafood to a vegetarian diet. Coined in the 1990s, it combines the Italian word pesce ("fish") with the English word "vegetarian."

© Shutterstock

Pescatarian options -

Some pescatarians may also eat eggs and dairy, while others follow a largely plant-based diet, adding fish and seafood as an extra source of protein and heart-healthy fats.

© Shutterstock

A lifestyle choice -

People's reasons for turning pescatarian may be many and varied: some people might want to cut out meat for health reasons, without cutting out healthy fish and seafood. For others, cutting out meat may be a question of ethics.

© Shutterstock

Fish and seafood -

Some pescatarians might be concerned about the environmental impact of meat consumption, while those who are already vegan or vegetarian might want to add fish and seafood to provide extra nutrients to their diet. It could also just be about the taste!

© Shutterstock

Healthy source of protein -

Fish has long held a reputation as a healthy source of protein, and is often eaten as part of a healthy 'Mediterranean diet,' incorporating lots of fresh vegetables, fruit, and olive oil.

© Shutterstock

Are there real health benefits? -

There is compelling evidence to suggest that following a pescatarian diet may be a healthy lifestyle choice, with the added benefit that it is not as restrictive as a vegetarian or vegan regime.

© Shutterstock

Healthy mix -

Studies suggest that a plant-based diet brings a number of health benefits, such as reduced risk of obesity, diabetes, and heart disease. It appears that the same benefits can be achieved if fish and seafood are added to the healthy mix.

© Shutterstock

The pros from a health perspective -

Research shows that pescatarian women gain less weight each year than those who eat meat. While those on a vegan diet tend to gain even less weight, fish and seafood provide key nutrients that may be hard to find on a strict plant-based diet.

© Shutterstock

Source of key nutrients -

Adding fish and shellfish to a diet can provide a valuable source of key nutrients, especially vitamin B12, zinc, protein, and calcium. While it is possible to get these while following a vegan diet, it can be a challenge.

© Shutterstock

Brain food? -

Fish has long had a reputation as 'brain food,' and there's some science to support the claims.

© Shutterstock

Omega-3 fatty acids -

Eating oily fish such as salmon and sardines is considered the best way to get omega-3 fatty acids into your diet. Unlike some vegan sources such as walnuts and flaxseeds, those from oily fish can be converted to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), both of which support brain function.

© Shutterstock

Seafood superheroes -

The health benefits extend to shellfish, too. These sea-dwelling superheroes are excellent sources of lean protein and those brain-boosting omega-3 fatty acids. They are also rich in vitamin B12 and micronutrients like iron, zinc, and magnesium.

© Shutterstock

Steaks without the red meat -

Former meat eaters struggling to stick to a plant-based diet may find a pescatarian diet easier to stick to. A tuna or swordfish steak is 'meaty' without the associated health risks of eating red meat, which include increased risk of type-2 diabetes, stroke, heart disease, and colorectal cancer.

© Shutterstock

A hearty meal -

As well as boosting brain power, many studies show that regular fish consumption lowers the risk of heart attacks and fatal heart disease.

© Shutterstock

Heart-healthy fish -

One study of over 40,000 men in the United States showed that those who regularly ate one or more servings of fish per week had a 15% lower risk of heart disease than those who were not regular fish eaters.

© Shutterstock

Healthy eating on the go -

It's easy to create healthy, balanced meals using plenty of fresh vegetables, with seafood as the main source of protein. Hawaiian-inspired poke bowls, for example, have become popular worldwide as a healthy meal in a bowl.

© Shutterstock

Fish and seafood -

Sushi has become another go-to takeaway dish for many people around the world. And while there are plenty of vegan sushi options, eating sushi with raw fish can have extra health benefits: some cooking methods may reduce the levels of healthy fats.

© Shutterstock

Ethical issues -

For those who choose not to eat meat from an ethical or environmental perspective, eating fish can be problematic. From concerns about accidental dolphin deaths to objections to fish-farming methods, introducing seafood to a vegetarian diet is not necessarily easy.

© Shutterstock

Health issues -

While there are compelling arguments for the health benefits of combining fish and seafood with a vegetarian diet, some studies suggest that pregnant women should avoid more than two servings a week. This is due to concerns about high levels of mercury in fish, which could effect child brain development.

© Shutterstock

Cause for concern? -

Mercury is a naturally-occurring heavy metal that can be ingested by fish due to water contamination. Over time, this can concentrate in fish as highly toxic methylmercury. The risk is highest in fish with longer life spans, such as swordfish and tuna.

© Shutterstock

Avoid too much high-mercury fish -

The overwhelming evidence suggests that the benefits of eating fish outweigh the potential dangers of mercury consumption, provided that these high-mercury fish are eaten sparingly. Fish such as salmon, sardines, and pollock are much lower in mercury.

© Shutterstock

Effects of the fishing industry -

Other concerns about eating fish may include the wider-reaching effects of the fishing industry. Images of animals caught in plastic fishing nets can be understandably off-putting to anybody who follows a meat-free diet for ethical reasons.

© Shutterstock

'Ghost gear' -

So-called 'ghost gear' (plastic fishing debris left in the ocean) is a serious threat to marine life and seabirds, according to the World Wide Fund for Nature (WWF). Many animal welfare supporters are pushing for a change in fishing practices to reduce collateral damage.

© Shutterstock

Fish and fishing -

Concerns have also been raised about the dangers of 'overfishing,' which has put many species at risk of extinction, according to the WWF. 'By-catch,' where species such as dolphins are accidentally caught in nets, is another major concern.

© Shutterstock

Sustainable solutions -

Many people around the world depend on fishing as both a source of nutrition and income, and it is possible to eat fish in a sustainable, ethically-sound way.

© Shutterstock

Conscious consumption -

Those who have ethical or environmental concerns about fish consumption can take steps such as eating locally-sourced, line-caught fish, and avoiding endangered fish species. The Marine Conservation Society has a regularly-updated list of fish that are fine to eat, and fish to avoid.

© Shutterstock

Miley Cyrus and other pescatarian celebs -

Several celebrities have spoken out about their reasons for switching to a pescatarian diet. Formerly vegan, Miley Cyrus told interviewers in 2020 that she had started eating fish "because my brain wasn't functioning properly."

© Getty Images 

David Duchovny is a pescatarian convert -

David Duchovny is another celeb who started eating fish after years as a vegetarian. The actor and author of humorous animal rights novel 'Holy Cow' re-introduced fish several years ago, but still says no to meat.

© Getty Images 

Is a pescatarian diet for you? -

There are many proven health benefits to eating fish, and when combined with a healthy, plant-based diet, it gets the thumbs up from many nutritionists. Whether or not it is right for you depends, ultimately, on your own dietary needs and ethical standpoint. Whatever you decide to eat, enjoy!

Sources: (BBC) (Healthline) (WWF) (The Ecologist) (Insider) (American Journal of Clinical Nutrition)

See also: Foods you might not know are naturally gluten-free

© Shutterstock