The pescetarian diet gives pride of place to seafood products by favoring fish, crustaceans and molluscs during meals. What else ? What health benefits? Contraindications? Does it make you lose weight? Answers with Dr. Alexandra Dalu.
What is the pescetarian diet?
the pescetarian diet Where pesco-vegetarian or pesco-vegetarianism is a vegetarian diet (without meat but with eggs and dairy products in addition to plants) to which we add sea products such as fish, crustaceans and molluscs. It is a type of diet.
What are the benefits of the pescetarian diet?
Consuming fish products, eggs and dairy products makes this diet varied and easy to adopt for the whole family. Fish provides everything the body needs, in addition, of course, to fruits and vegetables. “I advise to vary the types of fish during the week : small and large, organic and farmed, freshwater and sea, fresh and canned, to balance his meals and do not consume the same ones every day. While remaining consistent with his tastes. If a patient only likes a variety of fish, he will eat only that fish, we don’t force ourselves and if we don’t like to cook and/or in a hurry, a can of fish will do just fine!” defends Dr Alexandra Dalu, nutritionist. Seafood products such as fatty fish (salmon, mackerel, herring and fresh tuna) are rich in omega-3 fatty acids which reduces inflammation. “Fish is also a source of proteins, minerals such as phosphorus, and trace elements, such as iodine, zinc, copper, selenium and fluorine, but also vitamins A, D, E essential for health“recalls the National Food Safety Agency (Anses).
Does the pescetarian diet make you lose weight?
“No the pescetarian diet does not make you lose more weight than another diet and people who decide to choose this type of diet do not have the goal of losing weight. It’s more a question of tastes or to stop eating meat“says our expert. However, you can choose to switch to a pescetarian diet to rebalance a diet that was too rich in sugar or not rich enough in protein.
What are the disadvantages of the pescetarian diet?
“Warning, if you only eat fish and shellfish and in large quantities, intake of heavy metals, such as mercury, can build up to a high dose in the body“says Dr. Dalu.”The fish can be contaminated with pollutants present in the environment, including dioxins, PCBs or methyl-mercury, which can have harmful effects on health in the event of overexposure. PCBs and dioxins are found preferentially in the oiliest fish (eels) as well as in certain bio-accumulator fish (barbel, bream, carp, catfish), and methyl-mercury in wild predatory fish“ warns ANSES.
Only consume eel in exceptional circumstances.
The agency recommends:
► Consuming fish twice a week by combining fatty fish with a high omega-3 content (salmon, sardines, mackerel, herring, smoked trout) and lean fish.
► Vary species and supply locations.
► Do not consume eel only exceptionally.
What are the contraindications to the pescetarian diet?
This diet should be avoided in pregnant or breastfeeding womanwhich risks a heavy metal overdose and who should not do not consume raw fish at the risk of gastroenteritis. “Furthermore, pregnant women who starve themselves can feel frustrated and tired, which is also not recommended” adds Dr. Alexandra Dalu. “The children, growing, have different needs than adults. It is therefore not healthy to take food away from them. Out of respect for the minor child, I recommend a diverse and varied diet. So no diet focused on fish unless he only likes it and then watch out for the bones!
What dish, for example, can we eat in the pescetarian diet?
A salad starter with shellfish, a salmon steak with rice and green beans and a fruit for dessert. Recipes are available in the book by Alexandra Dalu and chef Thierry Max on food rebalancing “The healthy plate” – Sport, well-being food” which will be released on May 5.
Thank you to Alexandra Dalu, anti-aging doctor, nutritionist and co-author of the book to be published on May 5 “The health plate” -Sport, well-being diet” at Flammarion.
source: Eating fish: why? How? ‘Or’ What ? 27 February 2019, Anses