Benefits and drawbacks of the Pescetarian diet

A Pescetarian diet is a healthy diet that excludes animals and birds, but includes fruits, vegetables, nuts, legumes, grains, fish and crustaceans. This diet also may include dairy and eggs. It is a healthy diet similar to Vegetarianism. The Pescetarian diet is almost same as the Mediterranean diet that includes fish and seafood, vegetables, fruits and grains.

Health benefits of Pescetarian diet

1. Due to its richness in fruit, vegetables, nuts and fish, the Pescetarian diet gives us several important micronutrients and macronutrients which is required by our bodies to function optimally and properly.

2. Also the diet lowers the bad cholesterol. This is because the diet does not include foods rich in high fats such as red meat.

3. A Pescetarian diet helps to raise HDL or good cholesterol levels and this reduces the risk of cardiovascular disease.

4. It helps with mental wellness. The diet is generally rich in omega-3 fatty acids which help to improve the cognitive thinking and reduce mental depression, as well as mental weakening with age.

5. This diet is very beneficial to control the weight in many ways. The foods included in this diet helps to stabilize blood sugar and the fibers increase the fullness. Thus, a Pescetarian diet helps in the reduction of diabetes, obesity and hypertension.

6. The diet offers essential health benefits for pregnant women and breastfeeding mothers because of their richness in Omega-3 fatty acids. A diet comprising of fish and Omega-3 fatty acids helps to supply DHA which in turn, assists in the development of the brain in infants.

7. The diet also keeps the blood pressure healthy. Since the diet never includes foods rich in sodium and saturated fats, it helps to reduce the risk for hypertension. The intake of fish in the Pescetarian diet has also been associated to a reduced risk of stroke and mental deterioration with age.

8. Also the Pescetarian diet reduces the risk of cancer. This diet includes foods that are rich in fiber. High fiber diets decrease the risk to colon cancer and other types of cancer also.

9. Lastly, a Pescetarian diet will reduce Metabolic syndrome and Type 2 diabetes risk. The diet helps not to increase blood sugar levels dramatically, due to its abundance in low glycemic foods like vegetables, beans, nuts and fish. This, in turn, reduces the risk for insulin sensitivity (metabolic syndrome) and type 2 diabetes.

Drawbacks of the Pescetarian diet

Although the Pescetarian diet is a very healthy way of eating, like any other diet it has several drawbacks. Due to its content of a massive amount of seafood, the Pescetarian diet sometimes includes a higher risk of exposure to several poisonous chemicals including lead, mercury and polychlorinated biphenyls. This can result in an elevated risk of developing several types of health conditions like cancer.

The Pescetarian Diet And Recipes

Pescetarians have got special diets that exclude meat from land animals. However, the diets may include fish and other sea foods. The fact that the diets don,t include land animals means that they need to have a substitute for proteins. The diets of Pescetarians varies depending on the reasons for choosing the pescetarian lifestyle. Some choose this lifestyle due to health reasons while others do so on ethical reasons.

Most of the time, pescetarians eat the vegetarian diet, except a few or occassional times when seafood and fish is included in the diet. The pesceterian diet however, offers options , unlike a pure vegetarian diet, which has no options for any kind of meat. Most common breakfast fit into the pescetarian diet without any problem. You can factor bread, omelets, eggs, cereals and yorghut. You may also for a pescetarian breakfast meal with fuits as the main component. It is a great way to start your day as a pescetarian.

For a nutritious Pescetarian lunch, thing of foods like sandwiches, sushi, chickpeas, salmon, tuna or products of sunflower seeds. For supper, choose from a variety of foods such as pastas, broiled fish with vegetables, bean sauces, among other delicacies. Some sea food options available for selection include salmon, crab, shrimps and shellfish.

Protein Supplementation

It is very important to supplement the provision of proteins in your diet as a pescetarian or a vegetarian. This is most important especially when your diet is less or lacking in animal or proteins. You will need to increase the uptake of foods fortified with B-12. They include soy milk and cereals. Likewise, ask a healthcare provider or nutritionist for the best protein supplements you can take.
Pescetarian RecipesThere are many recipes to choose from. Here is an example:

Pan Fried Fish With Indian Spices

This one takes three minutes to prepare and five minutes to cook.


  • 2 pounds of fish fillets
  • 1 tablespoon turmeric
  • 1 tablespoon paprika
  • 1 tablespoon cumin
  • 1 or 2 tablespoon of cooking oil
  • Kosher salt and pepper to taste


Heat the oil in a saute or frying pan. Sprinkle both sides of the fish fillet with paprica and cumin. Do the same with tumeric (less liberally), kosher salt and turmeric.-When the oil is well cooked and is very hot, put in the fish fillet. Let it cook on one side for about two minutes before you turn it over to cook on the other side too. The fish is well cooked only when it is white and flaky on the inside. Keep checking by cutting through the thickest part. If not well cooked, turn it over until it is satisfactorily cooked.-Serve with rice and vegetable. This recipe serves four.

Meal Plan for Pescetarians

The majority of Pescetarians consume seafood, grains and vegetables. Some also like to consume dairy and egg products. To come up with a healthy meal plan for pescetarians is very easy. Most of these foods are quite appropriate for a vegetarian diet.

There those pescetarians that do not like poultry or red meat for health reason. However, there are those who make this choice as a result of ethical concerns. The type of meal plan you come up with may vary as a result of this diet choice. According to research, majority of pescetarians like consuming vegetables, most of the time incorporating seafood just a few days of the week.


During breakfast most of them opt for cereals, your gut, omelets, eggs or a fruit. Some would also go ahead to replace sausage or bacon with soy foods. During lunchtime the menu may include salad, sushi, sunflower seeds and a salad with chickpeas. Dinner choices may include bean soups, vegetarian with pasta or boiled fish with vegetable eggs.


A pescetarian meal has a wider variety of options than a vegetarian diet. If you are a person who likes to eat out most of the time you will find fish or shrimp on the menu. According to research even though shellfish has been said to have a high level of cholesterol it is actually not troubling than originally thought. Try to limit the consumption of fried fish if you would like to make most of the benefits out of your diet.


If you consider eating food just like pescetarians, remember that the majority of them consumes very less amount of cholesterol compared to fat people who consume meat regularly. A meal plan is very important if you are considering becoming a pescetarian because it will help you to figure out the type meals you should consume so that you can make healthier food choices.


If you come up with a balanced pescetarian meal plan that include dairy product and eggs you will be able to have the right quantity of vitamins in your body. You should also consider having beans, dark leafy greens and fruits that have been dried in your diet. If you are that type of person that do not like to consume animal products ensure that you consider eating B-12 fortified foods. For example, soy milk to ensure that your body makes up for a potential nutrient deficit.

Health Benefits of a Pescetarian Diet

Composed of all forms of fruit, vegetables, and seafood many persons are choosing to follow a Pescetarian diet. A pescetarian eliminates red meat and land animals from their diets. This diet has been shown to have multiple benefits to personal health.

Overview of Health Benefits

A pescetarian diet has been proven beneficial in reducing and alleviating a large variety of health concerns. The health benefits of a pescetarian diet include:

• Lowering of bad cholesterol

• Keeping blood pressure at healthy levels

• Reducing the risk of heart disease

• Reducing the risk of type 2 diabetes

• Helping to manage body weight

The health benefits of this diet are mainly attributed to two reasons: the exclusion of red meat and the introduction of high levels of omega-3 fatty acids.

Health Benefits of Eliminating Red Meat from Diets

Red meat is high in saturated fats. Diets that are high in saturated fats have been shown to lead to risks associated with obesity, and heart disease. By eliminating red meat, you will naturally reduce the amount of saturated fats in your diet. A reduction in saturated fat is part of a healthy lifestyle choice that results in lower weight and increase heart health.

Health Benefits of Omega Three Fatty Acid

Both fish and nuts have high levels of Omega Three Fatty Acid. Omega three fatty acid has been shown to have benefits on brain development. In addition to benefits for the brain Omega Three Fatty Acid has been linked to a reduction in stroke risk and healthy blood pressure.

Areas of Concern

A pescetarian will need to monitor the types of seafood they eat. While seafood is rich in nutrients it also contains some toxins such as mercury. To avoid toxic build up eating a wide variety of fish is necessary. These toxins are dangerous especially during pregnancy. The fish that should be avoided during pregnancy and limited for other pescetarians include swordfish, shark, king mackerel, and tilefish. Additional fish that should be limited are salmon, Pollack, canned tuna fish, and catfish. The danger of toxic build up is greatly reduced by limiting or eliminating these types of fish from your diet.


Overall the health benefits of a pescetarian lifestyle far outweigh the drawback of increased potential for toxic buildup. When eaten in balance with vegetables, fruit, and other protein sources a diet rich in seafood has many benefits to personal health. These benefits combined with the benefits of reducing red meat intake result in a pescetarian having lifelong positive health benefits associated with their diet.