Pescetarian Diet: What It Is and How to Follow It

The term "pescetarian" was coined in the 1990s and derives from the fusion of the words "fish" and "vegetarian." The so-called pescetarian diet is a dietary regime halfway between the vegetarian and omnivorous diets, as it excludes all meat but includes fish and seafood. Essentially, the only animal species consumed are aquatic, and beef, lamb, poultry, and so on are not eaten. This choice is based, as expected, on different reasons for everyone, but generally rests on a series of reasons related to health, environment, and ethics, such as a reduction in the risk of chronic diseases and the environmental impact linked to livestock farming. Unlike those who follow a vegetarian diet, however, it maintains access to a greater variety of foods and makes it easier to travel and experience the world of dining, which often still lacks vegetarian or vegan options, especially in some regional and global areas.

Pescetarian Diet and Sustainability

This dietary style, as mentioned, is appreciated for its nutritional aspects and its relatively lower environmental impact compared to terrestrial animal farming. Pescetarians, in fact, according to estimates, tend to significantly reduce their environmental impact compared to omnivores, recording 46% less greenhouse gas emissions. However, it is important to consider that fishing can also be highly damaging and far from green, as well as the existence of some negative aspects related to intensive fish farming and overfishing of key species, which risks compromising the marine ecosystem.

How to Choose Products

Even within this dietary regime, therefore, choosing fish from sustainable and conscious 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 became completely independent in 1999. The MSC works to safeguard the oceans and fish resources through a certification program for sustainable fishing. Products caught in compliance with its standard are recognizable by the blue MSC label on the packaging. At the end of March 2022, there were 628 fishing activities involved in the MSC program and 20,447 MSC-labeled products worldwide.

Essential Nutrients and Aspects to Consider

The pescetarian diet is rich in essential nutrients and, if well executed, sufficiently varied to not require any type of supplements (this also applies to the vegetarian diet). Several studies indicate that pescetarians have a 4.8% reduced likelihood of developing diabetes compared to omnivores. The inclusion of fish rich in omega-3s also offers additional benefits for heart and brain health, improving overall well-being. Let's see a summary of advantages and disadvantages, or factors to pay attention to.

Benefits

• Cardiovascular health: the consumption of fish, rich in omega-3 fatty acids like DHA and EPA, is associated with a reduced risk of cardiovascular diseases. These nutrients help improve arterial function and reduce systemic inflammation.
• Neurological development: the omega-3s present in fish are essential for neurological development and cognitive function, especially during pregnancy and childhood.
• Reduced risk of certain diseases: some studies have shown that a diet rich in fish may be associated with a lower risk of dementia, stroke, and some types of cancer, such as lung cancer.

Potential Risks

• Environmental contaminants: some fish can accumulate harmful substances like mercury, dioxins, and PCBs. It is advisable to prefer small fish, such as anchovies, sardines, and mackerel, which tend to have lower levels of contaminants.
• Food allergies: seafood is among the most common food allergens. Those adopting a pescetarian diet should be aware of possible allergic reactions.
• Nutritional balance: as with all diets that exclude certain foods, it is important to ensure that overall nutrition is balanced.

The Pescetarians of Okinawa: A Model of Longevity

An unmissable curiosity for those interested in this diet is the pescetarians of Okinawa, a group of islands in Japan whose inhabitants are known for their extraordinary life expectancy, the highest in the world. Their dietary style is based on moderate caloric intake and a high presence of plant foods, with reduced consumption of animal proteins 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. In combination with fish, the long-lived people of Okinawa make great use of vegetables, tubers (particularly the purple sweet potato, rich in antioxidants), legumes like soy (tofu and miso), seaweed, and whole grains. The consumption of red meat and dairy, even for those who do not exclude them entirely, is really minimal. Another key principle of this diet is hara hachi bu, or eating until 80% full, avoiding caloric excesses and promoting efficient metabolism.

In the Kitchen

The pescetarian diet offers many possibilities in the kitchen to create tasty and balanced dishes, such as single dishes where the right amount of carbohydrates, proteins, and fibers (the perfect triad) are present at the same time. In general, as a starting point, it is advisable, especially if fish is eaten often, to prefer small fish with a short life cycle, such as sardines, mackerel, and anchovies, to reduce exposure to contaminants like mercury. Salmon, tuna, and cod are excellent sources of protein and omega-3, but it is good to opt for certified sustainable versions, limiting consumption to once a week. Shellfish and crustaceans, such as mussels, clams, and shrimp, can also contribute to creating succulent dishes, varying and enriching the diet with iron and zinc. Overall, fish pairs well with whole grains like rice, quinoa, spelt, 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 truly beneficial.

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