Nutrient-rich
Fish and seafood are packed with high-quality protein, omega-3 fatty acids, vitamin B12 and zinc.
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Exploring the benefits of pescetarianism
6 July 2023
A plant-based approach to nutrition
A pescetarian diet provides a solution for those looking to balance their nutrition with a plant-based diet while still including certain animal products. It offers numerous advantages for health, the environment, and animal welfare.
Blog for Life is a series of blogs and opinion pieces from the team at CPC RPA Health for Life Program, our clinical, research, culinary and education experts developing resources for healthy longevity. Here, making small changes to your diet can lead to big improvements.
As more research emerges, it becomes increasingly clear that whole-food vegetarian diets offer a multitude of benefits. These diets have positive implications for health, the environment, and animal welfare, making them a sustainable and compassionate choice for both humans and the planet.
However, for many of us, the idea of going 'cold turkey' on animal products can be quite challenging. But what if there was an approach where we didn’t need to exclude all animal products?
The pescetarian diet can be just the solution. This dietary pattern combines elements of vegetarianism with the inclusion of eggs, dairy, fish and seafood while refraining from meat from land animals such as beef, poultry, and pork, and its products, for example, gelatine.
What to avoid
When it comes to choosing what we eat, not all plant-based food is created equal. For instance, be wary of industrial plant-based food products marketed as vegetarian or vegan – while these products may appear to be healthy alternatives, many of them are packed with refined starch, added sugar, salt, trans and saturated fatty acids from tropical oils. They can contribute to insulin resistance, inflammation, cardiovascular disease, and cancer.
Excessive fish consumption can pose a risk to human health and the environment. Be mindful of mercury and contaminant exposure by choosing fish species with lower mercury levels and make sure to support sustainable fishing practices.
As more research emerges, it becomes increasingly clear that whole-food vegetarian diets offer a multitude of benefits. These diets have positive implications for health, the environment and animal welfare, making them a sustainable and compassionate choice for both humans and the planet.
Ready to give pescetarianism a go?
So, if you've done your research, made your decision and would like to start the shift to a pescetarian diet, these pointers might help with a smooth transition:
- Begin by incorporating your favourite seafood dishes into your meal plans
- Gradually reduce the frequency of consuming other meats and focus on increasing the inclusion of fish and low-fat dairy in your diet.
- Explore colourful fruits and vegetables, experiment with minimally refined grains like brown rice, barley, farro, quinoa and bulgur, embrace the creaminess of legumes like chickpeas and lentils, and savour the richness of nuts and seeds.
- Explore the culinary traditions of different cultures that have long celebrated fish and plant-based foods like Mediterranean flavours with grilled fish, vibrant salads, and herb-infused dishes or Asian cuisines with delightful sushi rolls, and flavourful salads, soups and broths.
- Join online communities, cooking groups, or local meetups with other individuals following a similar dietary path. Building connections with like-minded people can make the transition more enjoyable and provide a sense of community.
The CPC RPA Health for Life Program is a partnership between the University of Sydney Charles Perkins Centre and Sydney Local Health District.
Pescetarianism offers many benefits
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Heart and brain health support
The consumption of fish, particularly fatty fish like salmon, can reduced risk of heart disease, reduce inflammation, lowering blood pressure. It can also support brain development, improve memory, and reduce risk of cognitive decline.
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Nutritional variety and flexibility
Adding fish to a lacto-ovo vegetarian diet provides nutrient diversity and offer flexibility for those finding it challenging to completely eliminate meat from their diet.
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Environmental considerations
Eggs, dairy, fish and seafood generally have a lower environmental impact, particularly in terms of greenhouse gas emissions and land and water usage, compared to traditional meat sources, especially beef.