Pescatarians have a lot in common with vegetarians. Fruits, vegetables, nuts, seeds, whole grains, beans, eggs, and dairy are the only foods they don’t eat. But theres one way they part company from vegetarians: Pescatarians eat fish and other seafood.
Vegetarian diets that exclude meat are growing in popularity for ethical, environmental and health reasons. But some vegetarians still choose to include fish and seafood as part of their diet. These “pescatarians” abstain from eating other animal flesh while allowing fish. What drives this dietary decision? Let’s examine why some vegetarians eat fish but not other meats.
Defining the Pescatarian Diet
First, it’s important to understand what defines a pescatarian diet. A pescatarian:
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Eats a predominantly vegetarian diet consisting of plant-based foods like vegetables, fruits, grains, legumes, nuts and seeds.
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Excludes all other animal flesh besides fish and seafood from their diet. So no poultry, beef, pork or other meats.
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Incorporates fish and shellfish like salmon tuna shrimp, crab, lobster, etc. as their only flesh food sources.
Reasons For Adding Fish But Avoiding Other Meats
There are several motivations that may drive pescatarians to avoid land animal meats but allow the consumption of aquatic animal flesh.
More Nutritional Variety
Adding fish introduces more protein variety and important nutrients like omega-3s, vitamin B12 and zinc that may be lacking in strict vegetarian diets. The nutritional benefits of seafood provide a compelling reason for adding it.
Environmental Impact
Some view raising finfish as more ecologically sustainable than other meat production in terms of land/resource usage and waste. This leads to seeing fish consumption as more environmentally friendly.
Food Culture
Certain cultural food traditions, cuisines and dishes center around seafood as the predominant animal protein. Trying to maintain ties to those traditions can motivate pescatarian eating.
Ethics
Ethical vegetarians often cite compassion for animal suffering as motivation. Some pescatarians consider finfish as lower sentience/intelligence compared to land farm animals, hence eating fish induces less suffering.
Health Concerns
Some may eliminate red meat due to health concerns but still eat fish for its proposed heart health benefits as a healthier alternative.
Transition Stage
For those aiming to ultimately adopt a fully vegetarian diet, eating pescatarian can act as an intermediate step to gradually ease the transition.
Preference for Fish
Quite simply, for those choosing vegetarianism for non-ethical motivations, some people just enjoy the taste of fish and wish to keep eating it versus other meats they are not attached to.
Pros of the Pescatarian Diet
Adding fish and seafood to a vegetarian diet provides some potential benefits:
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Wider range of protein options and cooking variety.
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Introduces more omega-3 fatty acids like EPA and DHA.
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Additional vitamin B12, zinc, calcium and iron sources.
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Allows delicacies like sushi which center around fish.
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Provides an easier transition stage towards full vegetarian/vegan diets.
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Enables maintaining cultural seafood-based food traditions.
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Perceived as more ecologically sustainable than other meats if sourced responsibly.
Cons of the Pescatarian Diet
However, there are some drawbacks that deserve consideration as well:
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Health risks if eating fish high in mercury, PCBs or microplastics.
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Overfishing concerns if seafood is poorly sourced unsustainably.
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Animal cruelty in some fish harvesting practices like trawler bycatch.
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Potential spiritual contradictions for ethical vegetarians avoiding some but not all meat.
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Difficulty finding pescatarian options dining out at restaurants or friends’ homes.
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More expensive grocery bills due to cost of quality seafood products.
So ultimately there are pros and cons to balance when considering fish consumption as a vegetarian.
Controversy Within Vegetarian Circles
Not all vegetarians accept pescatarian diets as true vegetarianism since they do include animal flesh as food. But nutrition experts typically classify pescatarian diets under the vegetarian spectrum.
Most vegetarians abide by lacto-ovo dietary standards, avoiding all meat but allowing dairy and eggs. So adding fish while excluding other meats represents another variation.
But some vegetarians criticize pescatarian diets as unethical and philosophically inconsistent. If compassion for animals guides diet choices, they argue we should not selectively exclude just land creatures.
Is Flexible Pescatarianism an Option?
Pescatarianism occupies a flexible middle ground between omnivore and vegetarian diets. Some pescatarians choose to eat fish only occasionally while otherwise adhering to mainstream vegetarianism day-to-day.
This part-time pescatarian approach provides even more moderate flexibility for those seeking transitional diets or convenience. It allows vegetarians to incorporate seafood on special occasions without an all-or-nothing pescatarian commitment.
For example, a vegetarian might adhere to veganism or lacto-ovo vegetarianism most of the time but allow themselves salmon a few times a month. This flexible pescatarian-style eating can enable important nutritional variety while limiting, but not eliminating, fish intake.
Sourcing Sustainable Seafood
For pescatarians concerned about overfishing and environmental issues, sourcing fish choices responsibly is paramount. Choosing abundant species like Alaska pollock and avoiding at-risk species like bluefin tuna is advised.
Favoring wild-caught fish over environmentally destructive farming operations is preferable when possible. Third-party sustainably certified seafood should be prioritized.
Transitioning to Pescatarianism
For those considering switching to a pescatarian diet, the key steps involve:
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Researching healthy plant-based protein alternatives to replace meats.
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Incorporating more beans, lentils, whole grains, nuts and seeds.
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Exploring preparation methods for firm tofu, tempeh and seitan.
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Adding sustainably sourced fish like salmon or shellfish gradually.
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Expanding your culinary horizons by experimenting with global cuisines.
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Letting dietary changes happen over time rather than overnight.
In the end, pescatarian diets occupy an interesting space between vegetarian and omnivore eating patterns. They offer flexibility for those seeking transitional dietary phases or more nutritional variety and ethics than total carnivorous eating. However, controversies persist in some vegetarian circles about the ethics of excluding only some meat. If considering pescatarianism, be sure to weigh all factors carefully in making the optimal decision for your needs.
Drawbacks of a Pescatarian Diet
As with many things in life, you can sometimes have too much of a good thing. Fish and seafood are no exception. For instance, some types of fish, like tuna, swordfish, and tilefish, have moderate to high levels of mercury.
Mercury is a heavy metal that can cause health problems, especially for babies and children. That’s why the government says young children, women of childbearing age, and women who are pregnant or breastfeeding should mostly eat fish that is low in mercury. If you go pescatarian, consider choosing lower-mercury types of fish, like salmon, mackerel, herring, sardines, and lake trout.
It’s possible that cutting out red meat will make you lose iron, especially if you’re a woman who is menstruating. You can get iron from other sources, like dark leafy greens, tofu, and lentils. Manufacturers also add it to some foods, like cereal. But you should always check with your doctor before beginning a new diet to make sure you get enough of all the nutrients your body needs.
Keep in mind that food thats labeled “meat-free” or “vegetarian” isnt automatically healthy. It can still be high in sugar and fat, especially if its processed. Because of this, the best thing to do is eat as many whole foods as you can, no matter what kind of diet you’re on.
What Are the Benefits of a Pescatarian Diet?
Some pescatarians believe a meat-based diet is bad for the environment. They feel that land animals raised for food use too many natural resources and add to pollution. Many people, though, choose this fish-based plan for their health.
A diet that puts an emphasis on plant-based foods, fish, and seafood may provide health benefits. Fish, like meat, is a good source of protein. Yet, unlike red meat, its low in saturated fat and often rich in healthy omega-3 fatty acids.
Studies show that heart disease and high blood pressure are less likely to happen if you eat less or no red meat. At the same time, two servings of fish a week may help your heart.
Cutting back on or completely giving up red meat may also lower your risk of getting cancer.
Researchers have found that people who don’t eat red meat or poultry live longer than those who do.