Pescatarian and flexitarian are similar but often misunderstood terms. The terms are sometimes unknown to many or often mistakenly referenced as vegetarian or vegan.
Anyones eating habits can change many times based on living habits and increased knowledge of the food industry.
Over the past decade I’ve also learned more and more about different types of eating styles. I settled from pescatarian to a flexitarian after doing some needed research.
Below I’ve laid out the information I found that led me to the switch.
What is the difference between a pescatarian and flexitarian?
Pescatarian
A pescatarian is a person who doesn’t eat red meat or poultry but does eat fish and other seafood. Their diet usually features whole, plant-based foods.
Foods to eat on the pescatarian diet
- Fruits
- Vegetables
- Plant proteins (beans such as black, kidney or navy, edamame, chickpeas, lentils, tofu)
- Whole grains (brown rice, oats, barley, quinoa)
- Plant-based milk (although dairy milk is OK in moderation)
- Eggs
- Dairy (cheese, yogurt or dairy alternatives)
- Fish and seafood is allowed
What does no red meat for 30 days do to your body?
Following a no-meat diet for 30 days may positively affect your cholesterol levels. High levels of cholesterol add to the risk of cardiovascular diseases, and increased consumption of meat, which contains a considerable amount of saturated fats, only adds to the cholesterol in your blood.
4 Health Benefits of the Pescatarian Diet
- Reduces Risk of Heart Disease and Strokes
- Reduces Risk of Obesity
- Reduces risk of Cancer
- Reduce the risk of Diabetes
Cons of the Pescatarian Diet
- Some Seafood Is High In Mercury: All seafood and shellfish have some mercury content, and certain fish have a higher concentration than others.
- Groceries Can Be Costly: Buying the primary foods of this eating plan (fruits, vegetables, and fresh fish) can be expensive.
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Flexitarian
A flexitarian (also known as semi-vegetarian) is an eating style that does include meat, but it is based mainly on plant or plant-based foods, incorporates dairy, eggs and very little meat and/or fish if any at all.
This diet not only limits red meat, poultry, fish, and animal products but also is limits highly processed foods, refined grains, and added sugar.
Foods to minimize daily are processed meats (bacon, sausage, bologna) and refined carbs (white bread, white rice, bagels, croissants).
Foods to eat on the flexitarian diet
- Fruits
- Vegetables
- Plant proteins (beans such as black, kidney or navy, edamame, chickpeas, lentils, tofu)
- Whole grains (brown rice, oats, barley, quinoa)
- Plant-based milk (although dairy milk is OK in moderation)
- Eggs
- Dairy (cheese, yogurt or dairy alternatives)
- Red meat, poultry, and fish are allowed in very small quantities
In regards to lifespan affects, flexitarians have been found to live longer than those eating the standard American diet, however, vegetarians live longer than flexitarians, so long as they get enough B12.
Plant-based diets contain plenty of protein and often provide more nutrients than omnivorous diets.
The 7 Benefits of a Flexitarian Diet
1. Reduced Risk of Type 2 Diabetes. …
2. Better for the Environment. …
3. More Affordable. …
4. Benefits for Weight Loss. …
5. Potentially Reduces Risk of Heart Disease. …
6. It’s Nutrient Dense. …
7. It’s Easier to Follow than Vegetarian or Vegan Diets.
The ONE Con of a Flexitarian Diet
B12 Deficiency
Vegetarians and flexitarians are more likely to suffer from vitamin B12 deficiency than meat-eaters. This is because vitamin B12 is mostly found in animal foods such as poultry, fish, meat, eggs, and dairy.
(You can read my eating style changes over the years here.)
