The term "pescatarian" was coined in the 1990s and comes from the fusion of the words "fish" and "vegetarian." The so-called pescatarian diet is in fact a halfway point between the vegetarian and omnivorous diets, as it excludes all meat but includes fish and seafood. In short: the only animal species eaten are marine ones, and beef, lamb, poultry, and so on are not consumed. This choice is based, as expected, on different reasons for each person, but in general it rests on a series of reasons linked to health, the environment, and ethics, such as a reduction in the risk of chronic disease and the environmental impact associated with livestock farming. Unlike those who follow a vegetarian diet, however, it thus retains access to a greater variety of foods and also makes it easier to travel and navigate the world of restaurants, which are often still lacking in vegetarian or vegan options, especially in some regional and global areas.
This dietary style, as mentioned, is appreciated for its nutritional aspects and for its relatively lower environmental impact compared with the raising of land animals. Pescatarians, in fact, according to estimates, tend to reduce their environmental impact significantly compared with omnivores, recording 46% fewer greenhouse gas emissions. However, it is important to consider that fishing can also be highly harmful and far from green, as well as the existence of some negative aspects linked to intensive fish farming and the overfishing of key species, which risks compromising the marine ecosystem.
Even within this dietary pattern, therefore, choosing fish from sustainable and responsible sources is essential to maintain the balance of the environment and the seas. An example of an initiative to promote sustainable fishing is the Marine Stewardship Council (MSC), an independent non-profit organization founded in 1997 by WWF and Unilever, and becoming fully independent in 1999. MSC works to safeguard oceans and fish resources through a certification program for sustainable fishing. Products caught according to its standard can be recognized by the blue MSC label on the packaging. At the end of March 2022, there were 628 fisheries involved in the MSC program and 20,447 MSC-labeled products worldwide.
The pescatarian diet is rich in essential nutrients and, if well executed, varied enough that there is no need to resort to supplements of any kind (this also applies to the vegetarian diet). Several studies indicate that pescatarians have a 4.8% lower likelihood of developing diabetes than omnivores. The inclusion of fish rich in omega-3, in turn, offers further benefits for heart and brain health, improving overall well-being. Let's look at a concise overview of advantages and disadvantages, or in any case factors to pay attention to.
A must-know curiosity for those interested in this diet is the pescatarians of Okinawa, a group of islands in Japan whose inhabitants are known for their extraordinary life expectancy, the highest in the world. Their diet is based on a moderate calorie intake and a high presence of plant-based foods, with a reduced consumption of animal protein and a preference for fish. The most commonly consumed species, but never in excess, include tuna, mackerel, and other varieties rich in omega-3, essential fatty acids known, as mentioned above, for their cardiovascular and anti-inflammatory benefits.A0A0 Alongside fish, the long-lived people of Okinawa make heavy use of vegetables, tubers (especially purple sweet potato, rich in antioxidants), legumes such as soy (tofu and miso), seaweed, and whole grains. Consumption of red meat and dairy, even for those who do not exclude them entirely, is truly minimal. Another key principle of this diet is hara hachi bu, meaning eating until you feel 80% full, avoiding excess calories and promoting an efficient metabolism.
The pescatarian diet offers many possibilities in the kitchen for creating tasty and balanced dishes, as in the case of one-dish meals where the right amount of carbohydrates, proteins, and fiber are all present at the same time (the perfect trio). In general, as a starting point, especially if fish is eaten often, it is advisable to prefer small fish with a short life cycle, such as sardines, mackerel, and anchovies, to reduce exposure to contaminants such as mercury. Salmon, tuna, and cod are excellent sources of protein and omega-3, but it is best to choose certified sustainable versions, limiting consumption to once a week. Shellfish and crustaceans, such as mussels, clams, and shrimp, can also help create succulent dishes, varying and enriching the diet with iron and zinc. Overall, fish pairs well with whole grains such as rice, quinoa, farro, and barley, which provide fiber and complex carbohydrates. For a complete meal, pairing it with seasonal vegetables and a source of healthy fats, such as extra virgin olive oil and nuts, is a real boon.
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