The term "pescatarian" was coined in the 1990s and derives from the combination of the words "fish" and "vegetarian". The so-called pescatarian diet is an eating pattern halfway between a vegetarian and omnivorous diet, since it excludes all meat but includes fish and seafood. In essence, the only animals consumed are aquatic species; beef, mutton, poultry and so on are not eaten. This choice is naturally based on different motives for each person, but generally rests on a series of reasons related to health, the environment and ethics, such as reducing the risk of chronic disease and the environmental impact associated with livestock farming. Unlike people following a vegetarian diet, however, pescatarians retain access to a wider variety of foods, making travel and eating out easier, since vegetarian and vegan options are still often limited, especially in some regional and global areas.
As mentioned, this eating style is appreciated for its nutritional aspects and relatively lower environmental impact compared with raising land animals. Estimates suggest that pescatarians tend to reduce their environmental impact considerably compared with omnivores, recording 46% fewer greenhouse-gas emissions. However, it is important to consider that fishing too can be highly harmful and far from green, as can intensive fish farming and overfishing of key species, which risks damaging the marine ecosystem.
Within this dietary pattern, choosing fish from sustainable and responsible sources is therefore essential to preserve the balance of the environment and seas. An example of an initiative promoting sustainable fishing is the Marine Stewardship Council (MSC), an independent non-profit organisation founded in 1997 by WWF and Unilever, which became completely independent in 1999. MSC works to safeguard oceans and fish resources through a certification programme for sustainable fishing. Products caught in accordance with its standard can be recognised by the blue MSC label on the packaging. At the end of March 2022, 628 fisheries were involved in the MSC programme and 20,447 MSC-labelled products existed worldwide.
The pescatarian diet is rich in essential nutrients and, if properly followed, sufficiently varied that no supplements of any kind are needed (the same applies to a vegetarian diet). Several studies indicate that pescatarians are 4.8% less likely to develop diabetes than omnivores. Including fish rich in omega-3 also offers additional benefits for heart and brain health, improving overall wellbeing. Here is a brief outline of benefits and drawbacks, or factors requiring attention.
An unmissable curiosity for anyone interested in this diet is the pescatarians of Okinawa, a group of Japanese islands whose inhabitants are known for their extraordinary life expectancy, the highest in the world. Their eating style is based on moderate calorie intake and a high proportion of plant foods, with limited animal protein and a preference for fish. The most commonly consumed species, without ever overdoing it, include tuna, mackerel and other varieties rich in omega-3, essential fatty acids known, as mentioned above, for their cardiovascular and anti-inflammatory benefits. Alongside fish, Okinawa’s long-lived residents make extensive use of vegetables, tubers (especially purple sweet potatoes, rich in antioxidants), legumes such as soy (tofu and miso), seaweed and whole grains. Red meat and dairy consumption, even among those who do not exclude them completely, is minimal. Another key principle of this diet is hara hachi bu, meaning eating until 80% full, avoiding excess calories and promoting an efficient metabolism.
The pescatarian diet offers many possibilities for creating tasty and balanced dishes, such as one-pot meals containing the right quantities of carbohydrates, protein and fibre (the perfect trio). As a starting point, especially if fish is eaten frequently, it is advisable to prefer small, short-lived fish 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 sustainably certified versions and limit consumption to once a week. Shellfish and crustaceans, such as mussels, clams and prawns, can also help create delicious dishes while adding iron and zinc. Overall, fish pairs well with whole grains such as rice, quinoa, spelt and barley, which provide fibre and complex carbohydrates. For a complete meal, serving 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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