Are You On A Pescatarian Diet?
If you are looking to eat healthier, a pescatarian diet could be the answer for you. A pescatarian diet is similar to that of a vegetarian diet. Pescatarians, like vegetarians, eat plenty of fruits, veggies, nuts, seeds, whole grains, beans, eggs, and dairy. While vegetarians abstain from eating any meat at all, pescatarians will eat fish and other types of seafood. There are many benefits to this diet, which we will outline below. We will also show how our menu at Pola Poke Bowls is perfect for supporting a healthy pescatarian diet.
Benefits of A Pescatarian Diet
Some of the benefits of eating a pescatarian diet are that it features foods that are high in protein but low in saturated fats. Studies have shown that reducing your consumption of red meat or eliminating it altogether, can help to reduce your chances of getting heart disease and high blood pressure. Research shows that pescatarians get more calcium, an essential mineral for strong, healthy bones, than a typical vegetarian or vegan.
Additionally, there’s some evidence that eliminating red meat from the diet completely may lower your cancer risk as well. A review of the two largest ongoing groups of vegetarian study participants found that pesco-vegetarians have a lower risk of premature death—from all causes—compared to meat-eaters. Even if you do continue to eat red meat, including two servings of fish per week may be helpful for your heart.
Furthermore, following a pescatarian diet has been shown to be protective against type 2 diabetes. In one study, those that followed a pescatarian diet were shown to reduce the risk of developing type 2 diabetes by as much as 49%. Fish eaters have been shown to have a reduced instance of high blood pressure. Especially when compared to meat-eaters.
Quality is King, Especially With Fish
Of course, if there is no such thing as a magical perfect diet that is right for everyone. Excess of anything is not beneficial, and when it comes to a pescatarian diet, the quality of the fish you are eating matters. For example, some types of fish may contain moderate to high levels of mercury. Mercury is a heavy metal that can cause serious health complications, particularly for babies and children. It is recommended that women who are breastfeeding, pregnant, or wanting to get pregnant one day only eat fish that is low in mercury.
Mercury accumulation is most pronounced in larger fish, as these fish have often lived in the ocean for longer periods, meaning they would have more mercury exposure over the course of their lifetime. Fish to use caution with include king mackerel, marlin, orange roughy, swordfish, and tilefish. At Pola Poke Bowl we offer an array of healthy seafood options that are low in mercury such as crab, octopus, salmon, tuna, and shrimp.
Deep Sea Crab
Our deep-sea crab meat has lower levels of mercury than many types of seafood and is rich in vitamin B12, folate, iron, Niacin, selenium, and zinc. It is high in heart-healthy omega-3 fatty acids. This is an important nutrient for lowering triglycerides, reducing blood clotting, and reducing the odds of developing heart irregularities. The high amounts of vitamin B12 and folate help to reduce the risk of anemia brought on by vitamin deficiency.
Octopus is not only delicious but has a high nutritional value as well. It is rich in many essential vitamins and minerals including vitamin B12, potassium, iron, magnesium, and essential fatty acids. Octopus is abundant in the amino acid taurine. Taurine is extraordinarily helpful when it comes to reducing the risk of developing cancer. It does this by protecting your cells from damage by acting as an antioxidant in the body.
Another cool fact about octopus is that it promotes brain health. It is rich in phosphorus, which is beneficial to brain development. Phosphorous has been shown to enhance cognitive functions, as well as foster positive cognitive growth. Another mineral that is beneficial for cognitive health, which can also be found in octopus. Magnesium is helpful for improving both memory and learning functions of the brain.
Salmon is one of the best sources of long-chain omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Some of the health benefits of consuming plenty of EPA and DHA include decreasing inflammation, lowering blood pressure, reducing the risk of cancer, and improving the function of cells that line the arteries. In a review of 22 studies on EPA and DHA supplements, it was shown that these fatty acids consistently improved arterial function, especially in people with risk factors, such as people who smoke, are overweight, or have high cholesterol levels.
What’s even cooler is that you can absorb omega 3 fatty acids from consuming fish, just as easily as you can from fish oil supplements. Salmon is also an excellent source of B vitamins. One serving of salmon contains more than 100% of the total daily value of vitamin B12. It is also rich in other B vitamins such as niacin, vitamin B6, riboflavin, pantothenic acid, thiamin, and folic acid. These B vitamins are responsible for several important processes in the body, including turning the food you eat into energy, creating and repairing DNA, and reducing chronic inflammation. This in turn can help prevent disease.
Furthermore, all these B vitamins work together to help maintain optimal function of the brain and nervous system. The B vitamins in salmon are also excellent for supporting the body’s energy production, controlling inflammation, and protecting the heart and brain.
Tuna is also a great source of vitamin B12. Other health benefits of eating tuna include a lowered risk of heart disease due to its abundance of omega 3 fatty acids. Studies have shown that eating more omega-3 is associated with reduced rates of cardiovascular disease, including heart attacks. Omega 3 fatty acids are also helpful for prolonging healthy vision and contributing to the overall health of the retina.
Additionally, tuna is a lean meat. In other words, it is high in protein but low in calories. This can be helpful if you have weight loss goals, because tuna will help you feel full for longer, so you can prevent cravings for unhealthy snacks. Personally, tuna is my all-time favorite fish, and something I crave frequently. Protein-packed fish like tuna is one of the healthiest types of protein you can consume. Plus it’s incredibly delicious, especially when served spicy!
It might surprise you to learn that shrimp has an impressive nutrition profile too. It is low in calories, at only 84 calories per serving. The majority of these calories, approximately 90% come from protein, while the rest come from fat. A serving of shrimp can provide 50% of your daily needs for selenium, a mineral that helps to reduce inflammation and promote heart health.
Shrimp also contains more than 20 other vitamins and minerals including vitamin B12, iron, phosphorus, niacin, magnesium, and zinc. Shrimp is also one of the best food sources of iodine, an important mineral that is required for proper thyroid function and brain health.
Build Your Fresh Fish Poke Bowl Now!
With our build your own poke bowls, you can build a bowl to your exact specifications. By adding plenty of fresh veggies, whole grain rice, and mineral-rich seeds, and seaweed you can create a nutritionally dense meal that will leave you feeling energetically charged and healthy. Our poke bowls are full of rich flavors and textures that will delight your senses.
If you’re looking for a healthy meal that will leave you feeling wonderful, and never bored, poke is your dream come true! Eating healthy has never been so enjoyable. Nothing fishy about it. At Pola Poke, we make staying on a pescatarian diet a breeze!
Get Your Fresh Food Fix!
Pola Poke is proud to bring fresh poke, acai bowls, smoothies, and craft coffees to Reno, Nevada! We’re a locally-owned business created and operated by a Reno native. Furthermore, our palate-pleasing sustainably sourced bowls offer the perfect combo of healthy and tasty.
Customize your bowl to kick start your wellness and nutrition for the day. Choose from our menu or make it your own poke bowl with a variety of fresh, delicious ingredients. Our menu offers the perfect selection of healthy lean meats, veggies, and toppings to satisfy every fish-lover. Additionally, we’re the perfect choice for keto and protein-rich diets.
So what are you waiting for? An invitation? Well, here it is! Come join us and see why everyone in Reno is raving about Pola Poke Bowls! And if you’re too busy to come say hi, we also offer online ordering for your convenience. What more could you ask for?
Enjoy Fresh Poke in Reno
Pola Poke Bowls
3594 W. Plumb Lane Ste A
Reno, NV 89509