Vegan Diets: Do They Include Fish?

Vegans do not eat fish. Veganism is a practice that involves abstaining from the use and consumption of all animal products, including meat, poultry, and seafood. While some plant-based diets may include certain types of fish, such as the pescetarian diet, a vegan diet excludes fish and other animal-derived products like honey, dairy, and gelatin.

People adopt a vegan diet for various reasons, including health, environmental, and ethical concerns. Research has shown that a plant-based diet can improve health and reduce the risk of certain diseases. Additionally, the fishing industry has been criticized for its negative impact on ocean ecosystems and animal cruelty.

However, it is important to note that a vegan diet does not automatically guarantee improved health. A well-planned and balanced vegan diet that includes a variety of whole foods is crucial to ensure adequate nutrient intake and avoid potential deficiencies.

Vegans don't eat fish

Some people may argue that fish is included in a vegan diet because certain types of fish, such as bivalves like mussels, oysters, clams, and scallops, lack a central nervous system and are therefore unable to feel pain in the same way that other animals do. However, this concept is highly controversial as some research indicates that these species may possess more complex nervous systems and could experience pain-like sensations. Ultimately, the consensus is that vegans do not eat fish.

There are a few different types of plant-based diets, and it is important to distinguish between them. While a vegan diet excludes all animal products, some plant-based diets may include certain types of animal products. For example, a vegetarian diet typically excludes meat but may include fish, dairy, and eggs. Another example is the pescetarian diet, which usually abstains from meat but may include fish.

There are also variations within veganism itself. For instance, "level 5 vegans" avoid yeast because it is technically a living organism, whereas most other vegans are comfortable consuming it. Additionally, some vegans may be more particular about the specific ingredients in their food, such as refined white sugar, which is often made using animal bone char, while others may be more relaxed about the small details.

Regardless of the specific type of veganism practiced, the key principle is the same: vegans do not eat fish.

Fish are rich in omega-3 fatty acids

Fish are indeed rich in omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These are the so-called long-chain omega-3 fatty acids, which are derived from the parent omega-3 fatty acid, alpha-linolenic acid (ALA). ALA is an essential fat, meaning that it is a nutrient that the human body cannot produce and must therefore be obtained from dietary sources. While the body can convert ALA to EPA and DHA, many people get their EPA and DHA directly from eating fish.

Fatty fish like anchovies, herring, mackerel, salmon, sardines, and tuna are excellent sources of omega-3 fatty acids. For example, a 3.5-ounce (100-gram) serving of mackerel contains 4,580 mg of EPA and DHA combined. Similarly, a serving of salmon of the same weight contains 2,150 mg of these omega-3 fatty acids.

The human body's ability to convert ALA to EPA and DHA is dependent on the amount of omega-6 fatty acids in the diet. A diet high in omega-6 fatty acids can result in a 40% lower conversion rate of ALA to EPA and DHA. This is because both types of fatty acids utilise the same enzyme for conversion, and omega-6 fatty acids are prioritised over omega-3. Therefore, it is important to consume a diet low in omega-6 fatty acids to effectively convert ALA to EPA and DHA.

The Institute of Medicine sets the minimum daily dietary requirements for ALA at 1.1 grams for women and 1.6 grams for men, aged 19–50 years old. Additionally, 0.5–1 gram daily of EPA and DHA is recommended for cardiovascular disease prevention and treatment.

While fish are a rich source of omega-3 fatty acids, they also contain harmful substances such as saturated fat, cholesterol, polychlorinated biphenyls (PCBs), dioxins, and mercury, which can negatively affect human health.

Fish contain harmful substances

Fish are often touted as a healthy food choice due to their rich content of omega-3 fatty acids, which have anti-inflammatory properties and are essential for human health. However, it is important to consider the bigger picture when it comes to fish consumption, as fish also contain several harmful substances that can negatively affect our health. Here are some reasons why fish contain harmful substances and why their consumption may be discouraged:

Saturated Fat and Cholesterol:

Fish are a source of saturated fat, which has been linked to an increased risk of cardiovascular disease. Saturated fat can raise both LDL ("bad") and total cholesterol levels in the body. Additionally, dietary cholesterol, which is present in marine animals, can also contribute to higher cholesterol levels, especially when consumed in excess.

Polychlorinated Biphenyls (PCBs):

PCBs are man-made chemicals that were historically used in various industrial applications. While their production has been banned due to health and environmental concerns, they still persist in the environment and can be found in fish, especially in their fatty tissues and skin. PCBs have been linked to adverse effects on the nervous system, liver, and immune system. They are also classified as a probable human carcinogen.

Dioxins:

Dioxins are a group of chemicals produced as byproducts of industrial activities, such as incineration and pesticide production. They accumulate in the bodies of animals, especially in the fat and skin tissues. Dioxins have been linked to negative effects on immune system and liver function, as well as potential impacts on reproduction and development. Like PCBs, certain types of dioxins are also considered probable human carcinogens.

Mercury:

Mercury is a metal that enters our environment primarily through coal burning and mining activities. It is converted into methylmercury by bacteria in the water, which is then consumed by small fish and accumulates as larger fish prey on them. Mercury can build up in the bodies of those who consume contaminated fish, posing severe health risks, especially to developing fetuses and young children. Mercury exposure has been linked to nervous system damage, impaired development, and learning difficulties.

Other Contaminants:

In addition to the substances mentioned above, fish may also contain other toxic pollutants, such as polychlorinated biphenyls (PCBs), dioxins, toxaphene, dieldrin, and polybrominated diphenyl ethers. These contaminants have been linked to various adverse health effects, including neurological damage, liver and skin damage, and decreased muscle tone and reflexes in infants.

In conclusion, while fish may offer some nutritional benefits, it is important to be aware of the harmful substances they may contain. These contaminants can have detrimental effects on human health, especially with long-term exposure. Therefore, it is crucial to carefully consider the potential risks associated with fish consumption and make informed decisions about including them in one's diet.

Farmed fish are bad for the environment

Fish is excluded from vegan diets for health, environmental, ethical, or personal reasons. This text will focus on the environmental impacts of farmed fish.

Farmed fish production will have to more than double by 2050 to keep up with global demand, according to a report by the World Resources Institute. This increase in production will have a significant environmental impact if the aquaculture industry does not improve its efficiency.

One of the main issues with fish farming is the crowded conditions in which the fish are kept. These crowded conditions can lead to disease among the farmed fish, which can then be transmitted to wild fish if the pens are located in open water. The waste from farmed fish is also highly concentrated and can coat the seafloor, smothering plants and animals. This excessive fertiliser leads to algal growth, which uses up the oxygen in the water and makes it harder for other organisms to live, in a process known as eutrophication.

Another concern is the amount of wild fish needed to feed farmed fish. This can contribute to overfishing, which is already a significant problem, with 90% of the world's fisheries being fully exploited, over-exploited, or collapsed. Fish farms can also be breeding grounds for disease, and shrimp farming in Indonesia is at least partly responsible for the region's declining mangrove forests.

The use of pesticides to kill pests in fish farms is another environmental issue. For example, salmon farms may use pesticides to kill sea lice, but these toxins can harm surrounding marine life.

Overall, while aquaculture can be more sustainable than meat production, it is clear that farmed fish can have negative impacts on the environment if not managed carefully.

Fish are sentient and feel pain

Fish have brain structures that are capable of feeling fear and pain. While the fish brain is smaller than that of mammals and lacks an extensive cerebral cortex, it contains several structures that perform similar functions to those associated with pain and fear in higher vertebrates. For example, the dorsomedial and dorsolateral telencephalon in fish are thought to perform the same functions as the amygdala and hippocampus in mammals, which are important for arousal, emotions, and memory.

Fish also have pain receptor cells, nociceptive neuronal pathways, and specialized transmitter substances. They exhibit behavioural avoidance and learned avoidance of places where they have had unpleasant experiences. Their brain includes processing systems that parallel those in birds and mammals, indicating that they are capable of processing pain and fear in a similar way.

Research has shown that fish exhibit stress, anxiety, fear, and pain. They respond to painful stimuli and show behavioural and physiological signs of distress when subjected to adverse conditions. For example, fish that were given a painful injection took more than twice as long to resume feeding as those injected with a benign substance.

The balance of evidence suggests that fish do, in fact, experience pain and fear in a similar way to other vertebrates. This has important implications for their welfare, particularly in the context of commercial fishing, aquaculture, and scientific research. There is a growing recognition that the treatment of fish and attitudes towards their welfare require scrutiny to ensure their protection.

In terms of diet, vegans abstain from eating fish as it is considered a type of meat and animal product. However, some plant-based diets, such as the pescetarian and ostrovegan diets, do include certain types of fish or shellfish. Ultimately, the decision to include fish in one's diet depends on personal preferences and beliefs.

Frequently asked questions