This or that: Vegetarian or pescatarian diet?

Mumbai-based well being nutritionist Khushboo Jain Tibrewala.

Last month, the American Heart Association launched a scientific assertion itemizing the 4 greatest diets, which embody the Dash (Dietary Approaches to Stop Hypertension), the pescatarian, the Mediterranean, and vegetarian. While there are numerous similarities amongst all these — all of them emphasise entire grains, fruits, legumes, nuts, and seeds — there are some delicate variations. Here, we take a look at the 2 most relevant to Indians — the pescatarian and vegetarian.

The vegetarian food plan

“Today, for almost all health goals, a vegetarian diet seems to be having a positive impact,” believes Khushboo Jain Tibrewala, a Mumbai-­based mostly nutritionist. She says most plant­based mostly meals are extraordinarily nutrient-dense, including that “In addition to fibre, every vegetable gives minerals, vitamins, and micronutrients that together create a healthy body.” One problem with the vegetarian food plan is protein (the goal for most individuals is 0.8­1 gram of protein per kilogram of ideally suited physique weight). “In order to meet the protein requirement, just try to get about 20-­25 grams (i.e. 1 cup of dal, curd or Greek yoghurt or a palm­sized piece of tofu) at every meal and focus on diversity.” Soak dals and beans for 12-­18 hours earlier than cooking.

The pescatarian food plan

Imagine a vegetarian food plan with the occasional serving of fish and seafood. This is nutritionally essentially the most healthful, believes Tibrewala. “It gives you all the benefits of a vegetarian diet and the added benefit of good-fat seafood,” she says. Also, since Indian diets are most poor in omega-3 fatty acids, fatty fish like mackerel or wild sardines are good choices. She advises 200 grams twice or thrice every week to fight the hazard of mercury in addition to persistent natural pollution (POPs, reminiscent of DDT), each poisonous to people in excessive portions. Including meals that assist the physique scale back heavy metals helps: coriander leaves, celery juice, red-purple fruit and veggies like beetroot and jamun.

The verdict

If you want fish and will not be restricted by cultural or non secular practices, add a number of servings to your food plan. If you may’t, plan your vegetarian meals to incorporate protein. In both food plan, restrict consumption of junk and extremely processed meals.