Healthy - Pescatarian is a diet
without eating meat. However, people who follow this diet still eat fish and
other types of seafood, such as clams and shrimp, as well as eggs and milk. The
pescatarian diet is also believed to provide many health benefits.
The term pescatarian comes
from the word pesce which means fish in Italian, while the word dance is taken
from vegetarian. Sometimes, this diet is also referred to as pesco-vegetarian
or pescetarian.
Foods Consumed in a
Pescatarian Diet
The pescatarian diet or diet
is still classified as a type of vegetarian diet. People on the pescatarian
diet avoid red meat and poultry, but can eat some of the following foods:
- Vegetable
- Fruits
- Grains
- Nuts and processed products,
such as tofu and tempeh
- Mold
- Fish, both saltwater and
freshwater fish, including tilapia
- Seafood, including shrimp,
squid, scallops and octopus
- Egg
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Milk and its processed
products, such as yogurt and cheese
However, there are also some
people who follow the pescatarian diet and choose not to consume eggs and milk
and their processed products at all. This diet is called lacto-ovo-pescatarian.
Some of the Benefits of the
Pescatarian Diet
One of the reasons why many
people are starting to adopt a vegetarian and pescatarian diet is out of
concern for the environment.
This reason arises from the
notion that consumption of animal meat originating from the animal and poultry
farming industry can have a negative impact on the environment. This is because
the industry can produce a lot of pollution and trigger global warming.
However, there are also
those who choose to go on a pescatarian diet for health reasons. This is
because the pescatarian diet is dominated by foods of high nutritional value,
such as fish, seafood, vegetables and fruits.
The following are some of
the benefits of the pescatarian diet for health:
1. Adequate protein needs
Protein is a very important
nutritional intake for the body. Protein is needed to produce new cells and
body tissues, support the process of wound or illness recovery, and produce
various kinds of hormones.
One of the risks of being a
vegetarian or vegan is not getting enough protein. This is because both types
of diets require the culprit not to eat meat.
Therefore, now many people
are switching to the pescatarian diet because this diet still allows people who
live it to consume fish and seafood as well as milk and eggs. These foods are a
good source of protein for the health of the body.
2. Get omega-3 intake
Several types of fish, such
as milkfish, salmon, tuna, and cob, are rich in omega-3. These healthy fatty
acids have many benefits, including maintaining heart health, supporting brain
function and health, maintaining eye health, and reducing and controlling blood
pressure.
3. Reducing the risk of cardiovascular
disease
The pescatarian diet
requires people who live it to eat more vegetables, fruit, nuts, and fish and
seafood. By increasing the consumption of these healthy foods, the intake of
important nutrients for the body such as protein, omega-3, as well as various
vitamins and minerals, will be fulfilled.
Several studies have so far
stated that the pescatarian diet can lower bad LDL cholesterol levels and
increase the amount of good cholesterol in the body. This is good for
preventing cardiovascular disease, such as heart disease and stroke.
4. Control weight
People on the pescatarian
diet are required to consume more nutritious foods, such as vegetables, fruit,
eggs and fish. Nutrient intake in the form of protein, healthy fats, complex
carbohydrates, and fiber, which are mostly obtained from this diet, will make
weight control easier.
Therefore, you can try to go
on a pescatarian diet if you are losing weight or keeping it ideal. However,
not only by following this healthy diet, you also need to exercise regularly
and limit excess calorie intake.
The Risks of the Pescatarian
Diet
Even though it is claimed to
be healthier, the pescatarian diet also has drawbacks, which can increase the
risk of certain health problems. The following are some of the risks of the
pescatarian diet that are important for you to know:
High cholesterol
The pescatarian diet will
make people who live it eat more seafood, such as squid, crab, octopus and
lobster. These foods are known to contain a lot of cholesterol.
If consumed too much, it is
feared that high-cholesterol foods can cause bad LDL cholesterol levels in the
blood to increase so that it risks accumulating in the blood vessels.
To prevent this from
happening ut, you are
advised to exercise regularly and eat lots of fibrous foods, such as
vegetables, fruit, nuts, and whole grains. To be healthier, it's best to
process seafood or fish by baking, steaming, or boiling to limit the amount of
oil in food.
Excessive mercury exposure
In addition, another risk of
the pescatarian diet is excessive exposure to mercury from seafood. Several
types of seafood, such as tuna, mackerel, and swordfish, contain high levels of
mercury.
To avoid this, you can
choose other types of fresh fish and seafood with lower mercury content, for
example catfish, mackerel, goldfish, trevally, grouper, or shrimp.
Following a pescatarian diet
can indeed provide benefits for the health of the body. In order to get maximum
benefits, make sure your plate contains a balanced nutritious food menu.
Also pay attention to how to
process the food consumed. Eating processed or fried foods is certainly not as
healthy as eating boiled, steamed or baked foods.
If you still have questions
about the pescatarian diet or are interested in trying this diet, you should
first consult with a nutritionist, especially if you have certain medical
conditions.
