Vegan vs Pescatarian: The Differences

Today we are going to be looking at two popular modern lifestyle diets which are the vegan and pescatarian diets.   

In our comparison today, we will be looking at the main pros and cons of each diet in addition to showing you how meal kits can be useful when following each of these diets.  At the end of this article, please have a look at the links that will take you to the best meal kits that cater for each of these diets.

The term pescatarian originated in the 1990s and derives from the Italian word for fish ‘pesce, and the word ‘vegetarian’.  The pescatarian diet is like the vegetarian diet in that you do not consume any animal flesh such as beef, lamb, pork, and poultry but you do include fish and seafood.  The pescatarian diet is usually made up of fish and seafood in addition to dairy and eggs along with a substantial amount of fruit and vegetables, whole grains, nuts and legumes.

The vegan diet avoids all animal products whatsoever.  This includes any meats, seafood, fish, dairy and animal-based sauces such as fish sauce and chicken salt etc.  The vegan diet is purely plant-based with protein being derived from green leafy vegetables, legumes, nuts, and soy products.  

Main pros of the vegan diet:

• There are numerous health benefits associated with a vegan diet which include a reduction in the risk of developing many diseases such as cancer, auto-immune diseases, heart disease and diabetes.
• Generally lower in saturated fat which can result in many health benefits.
• Can reduce the risk of developing obesity.
• The vegan diet is known as a kind diet and is one that places animal welfare at the forefront.
• It is linked to many environmental issues and is generally accepted as a diet that results in the least amount of impact on the environment.

Main pros of the pescatarian diet:

• There are numerous health benefits associated with a vegan diet which include a reduction in the risk of developing many diseases such as cancer, auto-immune diseases, heart disease and diabetes.
• Generally lower in saturated fat which can result in many health benefits.
• Lowers the risk of developing obesity.
• Can assist with weight management.
• A pescatarian diet can reduce the risk of developing diabetes.

Main cons of the vegan diet:

• Need to be very aware of your nutritional intake and may need to consider supplementation especially when it comes to ensuring you get enough vitamin B12.
• You also need to be very aware of where you are sourcing your calcium from as the diet can lead to issues with calcium deficiency if you are not eating a well-balanced diet.
• You need to be aware of where you are deriving your protein from and ensure you are eating enough plant-based products that are a source of protein.
• Can at times, be very restrictive.
• The vegan diet can sometimes be the cause of negative reactions in others, so this is an issue you need to be aware of.  

Main cons of the pescatarian diet:

• Due to the high content of mercury in many types of fish, it is important to be aware of the fish that you are consuming to avoid the risk of too much mercury in your diet.
• Fish and sefood can contain many pollutants so it is important to understand that your fish and seafood need to be responsibly sourced to avoid contaminants.
• Fish and seafood can be a pricier protein source than plant-based alternatives.
• If living regionally, fresh fish and seafood can be difficult to source.
• It can be harder to follow than a standard western diet that includes animal proteins and plants.