Milly Gaines
The pescetarian diet, or pescetarianism, is a primarily vegetarian diet that includes fish and other seafood as a source of meat. The inclusion of other animal products, such as eggs and dairy, is optional. The diet has been practised for millennia, dating back to ancient Greece, medieval Europe, and Asuka-era Japan. It has gained popularity in recent years, with approximately 3% of adults worldwide identifying as pescetarians. People choose this diet for various reasons, including health, ethical, and environmental concerns. The pescetarian diet offers a balanced approach by combining nutrient-rich plant-based foods with the nutritional benefits of seafood.
| Characteristics | Values |
|---|---|
| Definition | A dietary practice in which seafood is the only source of meat in an otherwise vegetarian diet |
| History | The term "pescetarian" was coined in the United Kingdom in the late 1980s. However, pescetarian-like diets have been practiced since ancient times, including in ancient Greece, medieval Europe, and Asuka-era Japan. |
| Popularity | Approximately 3% of adults worldwide are pescetarians. |
| Health Benefits | Lower risk of obesity, heart disease, diabetes, cancer, and high blood pressure. May also have benefits for brain health and lower the risk of developing vascular brain diseases, such as stroke. |
| Environmental Impact | Pescetarian diets cause fewer greenhouse gas emissions than diets that include meat. |
| Food Sources | Fruits, vegetables, legumes, whole grains, nuts, seeds, eggs, dairy, fish, and seafood. |
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What You'll Learn
Health benefits
A pescatarian diet is primarily vegetarian, with the addition of fish and other seafood. This diet offers a range of health benefits, which are detailed below:
Heart Health
The pescatarian diet has been linked to improved heart health. Fatty fish like salmon, mackerel, sardines, and herring are rich sources of omega-3 fatty acids, which are known to reduce the risk of heart attacks, high blood pressure, atherosclerosis, and stroke. Research suggests that eating fish at least twice a week may lower the risk of vascular brain diseases and improve overall heart and blood vessel health. Additionally, the inclusion of plant-based foods in the pescatarian diet provides antioxidants, which further reduce the risk of heart disease.
Cancer Protection
The pescatarian diet has been associated with a reduced risk of certain types of cancer. The high intake of fruits and vegetables in this diet provides nutrients, phytochemicals, and polyphenols, which protect against cell changes that can lead to cancer. Specifically, a UK study found that pescatarians had a lower risk of developing all cancers and were significantly less likely to develop prostate and colorectal cancers.
Brain and Mental Health
The omega-3 fatty acids found in fish have been linked to improved brain health and cognitive function. They help build sturdy cell membranes and may contribute to brain development, behaviour, and mental health. Additionally, fish eaters tend to self-report higher mental health status than non-fish eaters.
Weight Management and Nutrition
The pescatarian diet can aid in weight management by providing lean protein and healthy fats. Fish is a great source of lean protein, and plant-based proteins like soy, nuts, and legumes offer healthy alternatives to high-fat meat. This diet also promotes the consumption of whole, plant-based foods, which are rich in fibre and essential nutrients.
Environmental Benefits
While not a direct health benefit, the pescatarian diet's emphasis on plant-based foods and seafood contributes to a greener future for the planet. It reduces environmental challenges like deforestation and cuts greenhouse gas emissions by 45% compared to omnivorous diets.
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Environmental impact
A pescatarian diet is primarily vegetarian, with the addition of fish and other seafood. This diet is considered environmentally friendly as it can help reduce an individual's dietary carbon footprint.
According to the United Nations, raising livestock contributes to 15% of all human-made carbon emissions. In contrast, producing fish and seafood has a lower carbon footprint than producing any type of animal meat or cheese. A 2014 study calculated that diets of fish eaters caused 46% less greenhouse gas emissions than the diets of people who ate at least a serving of meat a day. Similarly, a 2014 lifecycle analysis of greenhouse gas emissions estimated that a pescatarian diet would provide a 45% reduction in emissions compared to an omnivorous diet. Research on the diets of over 55,000 UK residents found that meat-eaters had dietary greenhouse gas emissions that were about 50% higher than pescatarians. A Japanese study in 2018 also found that adopting a pescatarian diet may reduce the Japanese food-nitrogen footprint.
Switching to a pescatarian diet can also help reduce water usage. A multinational study found that switching a conventional diet for a balanced pescatarian diet could reduce dietary water footprints by 33% to 55%. Additionally, fish and seafood contribute markedly less to food waste at the primary, retail, and consumer levels than red meat and poultry, making pescatarianism a good option for reducing food loss.
However, it is important to note that the environmental impact of a pescatarian diet depends on the type of fish consumed and the fishing methods used. For example, small fish like anchovies and sardines, and shellfish like scallops, oysters, and mussels have a lower environmental impact than larger fish. Additionally, overfishing and by-catch are two damaging environmental effects unique to fishing. Overfishing involves removing too many fish from the ocean, leading to a decline in fish populations and the extinction of many species of sharks and rays. By-catch is when the fishing industry unintentionally catches other species in the sea, affecting a host of animals, like the harbor porpoise and many other whale and dolphin species.
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History
The term "pescetarian" is a neologism formed as a portmanteau of the Italian word "pesce" ("fish") and the English word "vegetarian". The term was coined in the United Kingdom in the late 1980s. However, the history of pescetarianism as a dietary practice goes back much further.
In 675, the consumption of livestock and wild animals was banned in Japan by Emperor Tenmu, due to the influence of Buddhism and the lack of arable land. However, Emperor Shōmu approved the eating of fish and shellfish in 737 during the Nara period. During the 1200 years from the Nara period to the Meiji Restoration in the 19th century, the Japanese diet consisted of vegetarian-style meals, with seafood served on special occasions.
In medieval Europe, several orders of monks restricted or banned the consumption of meat for ascetic reasons, but they still consumed fish. From the 13th century, Cistercian monks consumed fish and eggs, and ponds were created for fish farming. In 1336, Pope Benedict XII permitted monks to eat meat four days a week outside of the fast season, as long as it was not served in the refectory.
In England, the anchorites ate a pescetarian diet of fish seasoned with apples and herbs, bean or pea soup, and dairy products such as milk, butter, and oil.
In the 19th century, the Vegetarian Society of the United Kingdom allowed associate membership in 1884 to those who ate fish but no other meat. Francis William Newman, who was President of the Vegetarian Society from 1873 to 1883, himself switched from an ovo-lacto-vegetarian diet to a pescetarian diet in the 1890s, with the rationale that fish do not waste land space and are plentiful.
In recent years, the pescetarian diet has increased in popularity, with several studies and surveys reporting an increase in the number of people adopting meat-free diets. A 2018 poll of 2,000 United Kingdom adults found that approximately 12% adhered to a meat-free diet, with 4% identifying as pescetarians.
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Popularity
The pescetarian diet has been gaining popularity in recent years, with a 2018 poll of 2,000 UK adults finding that about 12% adhered to a meat-free diet, with 4% being pescetarians. Globally, the popularity of pescetarian diets seems to have increased in the mid-to-late 2010s, with only 40% of pescetarians surveyed having been on the diet for more than a couple of years and 18% for about a year. A 2017-2018 study found that approximately 3% of adults worldwide are pescetarians, and this percentage is reflected in Ipsos MORI's 2018 report, which also includes data on dietary practices worldwide. According to the report, 73% of people followed a diet where both meat and non-animal products were regularly consumed, with 14% considered flexitarians, 5% vegetarians, 3% vegans, and 3% pescetarians.
Pescetarianism is more popular among women than men in all regions where data on sex ratio is available. In Great Britain, as of January 2019, women between 18 and 24 years of age were the most likely demographic group to follow a pescetarian diet. Men 35 years and older were the least likely to adopt this dietary pattern.
Historically, pescetarian-like diets have been observed by monks in medieval Europe and Japan for ascetic reasons or due to the influence of Buddhism, respectively. In the 13th century, Cistercian monks consumed fish and eggs, and ponds were created for fish farming. The Carthusians followed a strict diet that included fish, cheese, eggs, and vegetables, with only bread and water on Fridays. The term "pescetarian" was coined in the United Kingdom in the late 1980s, and the diet has been gaining traction ever since.
The popularity of the pescetarian diet can be attributed to various factors, including health, ethics, and environmental concerns. Many people choose this diet for its potential health benefits, as it emphasizes plant-based foods, fish, and seafood. Fish is a good source of protein and omega-3 fatty acids, and it is low in saturated fat, which can help lower the risk of heart disease and high blood pressure. Additionally, a plant-based diet has been linked to a lower risk of obesity and chronic diseases like diabetes. Some people also choose a pescetarian diet for ethical reasons, such as opposing animal slaughter and inhumane factory farming practices. Environmental concerns about the impact of meat production on natural resources and pollution also play a role in the popularity of this diet.
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What to eat
A pescatarian diet is primarily plant-based, with the addition of fish and seafood. This means eating lots of fruits, vegetables, legumes, whole grains, nuts, and seeds.
The plant-based aspect of the diet is key, with research showing that a diet high in vegetables and other plant foods can reduce the risk of coronary heart disease. This is due to the anti-inflammatory and antioxidant agents in plants, such as flavonoids. A plant-based diet has also been linked to a reduced risk of metabolic syndrome, which includes conditions like insulin resistance, high blood pressure, and obesity.
Fish and seafood are the primary sources of protein in a pescatarian diet. They provide nutrients that may be missing or harder to get in a strict vegetarian diet, such as vitamin B12, iron, selenium, and zinc. Fatty fish like salmon, sardines, herring, and mackerel are great sources of omega-3 fatty acids, which have been linked to better heart and blood vessel health. Omega-3s are also beneficial for brain health and cognitive function. However, it is important to be mindful of mercury levels in certain types of fish, such as tuna, swordfish, and tilefish. Lower-mercury fish, like salmon, mackerel, herring, sardines, and lake trout, are recommended.
Other sources of protein and omega-3s in a pescatarian diet include chickpeas, tahini, and walnuts. Dairy and eggs are also included in some pescatarian diets, providing additional sources of protein and nutrients like vitamin B12.
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