There are many reasons why people refuse meat and birds, but still eating fish. Some prefer to add fish to a vegetarian diet to get health benefit from a vegetable diet and useful for the health of the heart of fish. Others may try to limit the impact of their power on the environment - reduce the amount of waste. For some it may be just a matter of taste. In this article, we are talking about the advantages and disadvantages of the Pescatarian diet, including what the sandarians are eating and what they do not eat.
Who is Pescatarian?
Simply put, Pescatarian is the one who does not eat meat, but eats fish. The term "Pescatarian" was invented in the early 1990s and is a combination of the Italian word "Pesce" denoting the fish, and the words "Vegetarian". Sometimes written as "Pepketarian", but this means the same. In the scientific literature, this diet is often called "sand-vegetarian" and belong to the types of vegetarianism. According to this definition, Pescatarian is the one who adheres to a vegetarian diet, but also eats fish and other seafood. This is basically a vegetable diet consisting of whole grains, nuts, legumes, products and useful fats, while seafood play a key role as the main source of protein. Many pescataries also eat dairy products and eggs.
Of course, both vegetarian diets can vary greatly and Pescatarian. You can stick to the diet without meat, full of processed starch, unhealthy food and fish sticks, and not healthier, based on whole products.
Fresh fish - source of protein and useful dings
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Why do people choose a pescatarian diet?
There are several reasons why people can choose a pescatarian diet. Here are some of the main:
Benefit for health
Vegetable diets have many proven advantages, including lower risk of obesity and chronic diseases, such as heart disease and diabetes. According to research, you can also get many of these protective advantages from the Pescatarian diet. One study showed that women who were Pescatarians were gained annually by 1.1 kg less than women who ate meat. And the people who changed their diet towards the plant diet, scored the smallest amount of weight, which shows that the reduction in animal consumption can be useful for you regardless of your current nutritional mode. Another study concluded that Pescataries had a lower risk of diabetes development - 4.8%, compared with omnivorous - 7.6%. In addition, in one large study, people were studied who rarely ate meat or were Pescatarians. They are 22% lower than the risk of death from heart disease compared to ordinary meat.
Ecological problems
Domestic livestock breeding is expensive. According to the UN, animal husbandry is 15% of all anthropogenic carbon emissions. On the contrary, the production of fish and seafood has a lower carbon footprint than producing any kind of meat or animal cheese. The 2014 study estimated that fish-owned diet causes 46% less greenhouse gas emissions than the diet of people who ate at least a portion of meat per day.
Ethical reasons
Ethics can be the main reason why people choose vegetarianism. It may be a serious cause for both Pescatarians. The elimination of terrestrial animals from its diet solves some of these ethical problems.
Now you will be, what to order for dinner, except salad
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What do Pescatar eat?
A typical Pescatarian diet is mostly vegetarian with the addition of seafood. Pescatarians eat whole grain and grain products, legumes and products of them, nuts and walnut oil, peanuts and seeds, dairy products, fruits, vegetables, fish and mollusks, eggs.
Advantages of adding fish to a vegetarian diet
Adding fish to a vegetarian diet gives many health benefits. Many people are concerned that the complete elimination of animal products or the refusal of animal meat can lead to a low consumption of certain key nutrients. In particular, B12 vitamins, zinc, calcium and protein can be somewhat harder to get on a vegan diet. Adding seafood, including fish, crustaceans and mollusks, in a vegetarian diet can provide useful nutrients and a variety of diet.
Get more Omega-3
Fish is the best way to get omega-3 fatty acids. Some vegetable products, including walnuts and flax seeds, contain alpha linolenic acid (Ala), the type of omega-3 fats. However, this type of Ala is not easy to convert to eikapentaenic acid (EPA) and docosahexaenic acid (DHA) in the body. DHA and EPA have additional health benefits by helping not only the heart, but also the work of the brain and mood. On the contrary, fatty fish, such as salmon and sardines, contains EPA and DHA.
Increase protein intake
People need only about 0.8 grams of protein per 1 kg body weight per day to stay healthy. However, many people prefer to eat more protein. Fish and other seafood are an excellent source of low-fat squirrel. In addition to omega-3 and protein, seafood are rich in several more nutrients. For example, oysters are extremely rich in vitamin B12, zinc and selenium. Only one oyster provides 133% of the daily rate of vitamin B12 and 55% - zinc and selenium. Mussels are also very rich in vitamin B12 and selenium, as well as manganese and the rest of the B. Vitamins of B. White fish varieties, such as cod and flounder, do not contain a lot of omega-3 fats, but are a source of low-fat protein.
Disadvantages of diet
This diet has not so many deficiencies for health. However, some people may be more vulnerable to the use of large amounts of fish. Fish, especially larger species, may contain mercury and other toxins. For this reason, the Office for Sanitary Supervision of Food and Medicine Food and Medications (FDA) recommends that small children and women of childbearing age, especially pregnant and nursing women, avoid tiled fish, sword fish, sharks and royal macros. These groups should also limit the consumption of the albacker and the yellow-water tuna with one portion of the size of the palm or less per week.