The pescatarian diet is essentially a vegetarian diet that incorporates seafood and fish. The term “pescatarian” is derived from the Italian word for fish, pesce, and “vegetarian,” highlighting the close resemblance between the two diets.

According to Caroline Thomason, a registered dietitian based in northern Virginia, the pescatarian diet is an excellent choice for individuals who are interested in exploring plant-based eating but are not ready to fully commit to a solely plant-based diet.

What foods can you consume on a pescatarian diet?
Many individuals discover that following a pescatarian diet is simpler than following a strict vegetarian diet. This dietary approach is considered to be more adaptable than vegetarian diets, offering a wider range of options and greater convenience, particularly when dining out. According to experts, some common foods that can be incorporated into a pescatarian diet are:
Fish (such as salmon, tilapia, trout, sole, and cod)
Shellfish (including shrimp, crab, lobster, clams, scallops, oysters, and mussels)
Beans and legumes (like black beans, kidney beans, navy beans, lima beans, pinto beans, soybeans, garbanzo beans, green peas, black-eyed peas, and lentils)
Tofu
Fruits
Vegetables
Nuts and seeds
Whole grains (such as whole-grain pasta, bread, crackers, and brown rice)
Eggs (optional)
Dairy products like milk, cheese, and yogurt (optional)

Which foods are restricted on a pescatarian diet?
Similar to a standard vegetarian diet, pescatarians avoid consuming most types of meat, including:
Chicken
Pork
Beef
Lamb
Turkey
Sausage
Bacon
Lunch meat.

Benefits of the pescatarian diet
The pescatarian diet has numerous benefits for your health. It is linked to lower risks of cardiovascular disease and cancer. This is because the diet includes a variety of fruits, vegetables, whole grains, beans, and nuts. Additionally, the omega-3 polyunsaturated fatty acids found in fish contribute to better cardiovascular and mental health. The pescatarian diet also provides key nutrients like calcium, magnesium, vitamin B12, zinc, iron, and fiber. Studies have shown that both vegetarians and pescatarians have a lower risk of overall and colorectal cancer compared to meat-eaters. Furthermore, plant-based eating can improve immune function and reduce the occurrence of chronic diseases caused by viruses. In fact, research suggests that following a plant-based or pescatarian diet may lower the odds of experiencing moderate-to-severe COVID-19.

Drawbacks of the pescatarian diet
There are a few drawbacks to following a diet that focuses on fish and seafood. One concern is the potential for mercury contamination in fish. This can be harmful to your health, especially if consumed in large amounts. It is recommended that pregnant or nursing individuals limit their intake of high-mercury fish like tuna, swordfish, or tilefish and go for lower-mercury options such as salmon, mackerel, anchovies, or sardines. The Food and Drug Administration suggests a serving of fish to be around 4 ounces (113 grams).

Iron deficiencies can also be a concern for those following a pescatarian diet, particularly among female vegetarians of reproductive age. To address this, it is advised to consume iron-rich foods, including dark leafy green vegetables, nuts, or tofu, along with foods high in vitamin C, such as citrus fruits, bell peppers, strawberries, and tomatoes. Vitamin C helps with iron absorption.

Michelle Loy, M.D., assistant professor of clinical medicine at Weill Cornell Medicine, points out that there is another disadvantage related to this diet, which is related to food safety. She explains that certain types of shellfish poisoning can cause symptoms in the nervous, digestive, or respiratory systems, as the toxins in them are not eliminated by cooking. However, there are ways to reduce these risks. Dr. Loy recommends consuming bivalves (such as oysters, mussels, and scallops) from safe harvest areas that undergo regular monitoring and testing. It is also important to keep bivalves frozen or refrigerated until they are ready to be used and to obtain them from trustworthy and reputable suppliers.

Sources:
https://www.forbes.com/health/nutrition/diet/pescatarian-diet-101/