Are you always searching for the perfect food? You’re not alone. You’re not the only one. It’s hard to tell which diet is the best. According to a study from 2023, the answer may be simpler than you thought. Let’s look at what makes one diet better than the others.
The study examined six diets: vegetarian, vegan, pescatarians, paleos, ketos, and omnivorous. Researchers analyzed the data from the National Health and Nutrition Examination Survey, which involved 16,800 adults. The goal was both to evaluate the health benefits of each diet and its environmental impact.
What makes a healthy diet? Researchers scored each diet according to how closely it aligned itself with general healthy eating recommendations, and calculated the average greenhouse gases associated with each. The pescatarian lifestyle was the winner of the study, with the highest scores in terms of health and environmental impact.
Why is a pescatarian lifestyle so beneficial? Tamar Samuels MS, RD and co-founder Culina Health explains how a pescatarian lifestyle with a plan offers many benefits. Fish, the cornerstone of this pescatarian diet, is high in omega-3 fatty acid and protein. These nutrients are essential for heart health. They reduce inflammation, lower triglycerides and support healthy blood pressure levels. Omega-3s are also essential for brain function, cognitive health and mental well-being.
Pescatarians also tend to have lower cardiovascular disease risk and better long-term outcomes. This diet may lead to a better overall health and reduce DNA damage when compared to vegetarianism. Fish consumption has also been linked to improved eye health and a reduced risk of age-related macula degeneration.
Adopting a pescatarian lifestyle does have its considerations. It is important to maintain a balance of nutrients. Pescatarians should eat a variety plant-based foods, as well as fish, to ensure they get enough fiber, vitamins and minerals. Mercury exposure is a concern for pregnant women and young children. This risk can be reduced by choosing low-mercury options such as salmon, sardines and shrimp.
The sustainability of the seafood you choose is also important. Overfishing and non-sustainable practices can be harmful to the environment. Choose certified sustainable seafood such as those recommended by the Monterey Bay Aquarium Seafood Watch or endorsed by the Marine Stewardship Council.
The vegan diet was the most environmentally friendly, followed by the vegetarian one. The carbon footprints of the paleo and ketogenic diets were highest, as they are high in meat consumption. This is in line with the Dietary Guidelines for Americans which emphasizes fruits, vegetables, whole grain, dairy and lean protein.
What does this mean to you? A pescatarian lifestyle may be worth considering if you want to improve your health while reducing your environmental impact. It is a balanced diet that combines the benefits of plant-based food and fish.
The study shows that the pescatarian lifestyle is not just a trend, but a way to nourish both your body and the planet. Why not give it a go? You might look back in the future and thank yourself for making such a simple but powerful change.
