Vegetarianism is gaining attention for ethical, environmental, and health reasons. Vegetarian diets describe various plant-based eating patterns that include and exclude various animal foods. Vegetarian eating has become appealing to many by offering flexible plant-based nutrition for almost all dietary preferences.
The lacto-vegetarian diet is a variation of vegetarianism that excludes meat, poultry, seafood, and eggs, but includes dairy products. Like other variations of vegetarianism, a lacto-vegetarian diet can help reduce your environmental impact.
What is a Lacto-Vegetarian Diet?
Lacto-vegetarianism or lacto-vegetarianism is a type of diet which forbids animal flesh but allows the consumption of animal products such as dairy. Unlike pescetarianism, it does not include fish or other seafood. The word “lacto” refers to milk. In most Western English-speaking countries, the word "vegetarian" usually refers to this type of vegetarianism; however this is not universally the case. People often adopt a lacto-vegetarian diet for environmental or ethical reasons. Some also choose to follow the diet for health reasons. In fact, reducing your intake of meat and other animal products may be associated with several health benefits.
Reasons for Choosing a Lacto-Vegetarian Diet
People may follow a lacto-vegetarian diet for ethical reasons, such as animal rights or to help the environment. Other people choose the diet for health or religious reasons, or simply as a personal preference. As farmers do not slaughter animals to obtain milk, many vegetarians choose to eat these foods.
Potential Health Benefits of a Lacto-Vegetarian Diet
Following a nutritious, well-rounded lacto-vegetarian diet can offer impressive health benefits. A vegetarian diet that includes whole foods, fruits, and vegetables can help reduce a person’s risk of some chronic diseases. Some research associates vegetarian diets with health benefits, such as reducing inflammation and lowering blood pressure.
Read also: Lacto-Ovo Meal Planning
Improves Heart Health
Multiple studies have found that lacto-vegetarian diets may improve heart health and decrease several common risk factors for heart disease. A review of 11 studies found that vegetarian diets like the lacto-vegetarian diet may help lower total and LDL (bad) cholesterol, both of which can contribute to heart disease. Several other studies have found that vegetarian diets may be linked to reduced blood pressure. This is beneficial, as high blood pressure is a key risk factor for heart disease and stroke. Furthermore, vegetarian diets are low in cholesterol and saturated fat and high in antioxidants, and these factors can lower blood pressure.
Promotes Blood Sugar Control
Some research suggests that adopting a lacto-vegetarian diet could help enhance blood sugar control. A review of 6 studies including 255 people linked vegetarian diets to significant reductions in hemoglobin A1c (HbA1c), a marker of long-term blood sugar control in people with type 2 diabetes. Another review reported that following a vegetarian diet was associated with a lower risk of developing type 2 diabetes. In addition, a study including more than 156,000 adults found that those who followed a lacto-vegetarian diet were 33% less likely to develop type 2 diabetes, compared with those who followed non-vegetarian diets. A 2017 meta-analysis of data from 14 studies indicated that a vegetarian diet could reduce the risk of diabetes. The authors suggest that a lower BMI may contribute to the reasons for this, which also include eating risk-reducing foods such as whole grains and vegetables.
Supports Weight Loss
Adopting a lacto-vegetarian diet may not only be good for your health but also your waistline. In fact, several studies have shown that vegetarians tend to have a lower body mass index (BMI) than those who eat meat. Vegetarians also tend to consume fewer calories and more fiber than meat eaters. Both of these factors may be especially beneficial for weight loss. A large review of 12 studies showed that people who followed a vegetarian diet for 18 weeks lost an average of 4.5 pounds (2 kg) more than non-vegetarians. A 2021 review suggests that vegetarians may have better control of their weight in the long term and may adhere to vegetarian diets better than people who follow other diets, such as paleo, weight loss, or gluten-free.
May Reduce the Risk of Certain Cancers
Numerous observational studies have found that following a lacto-vegetarian diet may be associated with a reduced risk of several types of cancer. Notably, vegetarian diets have been linked to a 10-12% lower risk of developing cancer overall. They’ve likewise been linked to a reduced risk of specific types, including colorectal and breast cancer.
Anti-inflammatory
A 2019 review and meta-analysis indicated that people eating a vegetarian diet might have lower levels of the inflammatory markers C-reactive protein and fibrinogen. According to the authors, these inflammatory markers are a risk factor for cardiovascular disease, diabetes, and metabolic syndrome. They also suggest that lower body mass index (BMI) scores among vegetarians may, in part, account for the anti-inflammatory effects. Furthermore, eating a wide range of plant foods means that vegetarians may consume higher amounts of antioxidants, which are anti-inflammatory and beneficial to health.
Read also: Understanding Lacto-Ovo Vegetarianism
Potential Risks and How to Mitigate Them
There are potential risks of a vegetarian diet, particularly for certain groups of people. There are also some myths about the diet’s nutritional inadequacies. The Dietary Guidelines for Americans advise that young children and people who are pregnant, breastfeeding, or chestfeeding should seek nutritional advice on following a vegetarian diet. Depending on how many animal products they include in the diet, there is a risk that they may not meet daily requirements for nutrients such as vitamin B12, iron, and omega-3 fatty acids. Similarly, older people who may have limited cooking resources or access to healthy food may miss essential nutrients by following a vegetarian diet. Groups of people who may be at risk can choose to take a vegetarian supplement. However, they should choose a product that does not contain a gelatine capsule.
Ensuring Adequate Nutrient Intake
A balanced lacto-vegetarian diet can supply all the nutrients your body needs. Meat, poultry, and seafood supply a range of important nutrients, including protein, iron, zinc, vitamin B12, and omega-3 fatty acids. Eggs are also rich in many micronutrients, such as vitamins A and D. A deficiency in these important nutrients can cause symptoms like stunted growth, anemia, impaired immune function, and mood changes. If you’re following a lacto-vegetarian diet, make sure you’re getting these nutrients from other food sources or supplements to meet your daily needs. Filling your diet with whole foods like fruits, vegetables, whole grains, healthy fats, milk products, and plant-based, protein-rich foods will help ensure you’re getting the nutrients you need. In some cases, a multivitamin or omega-3 supplement may also be necessary to help fill any gaps in your diet.
Avoiding Processed Foods
Another potential risk of a vegetarian diet is that someone may choose more processed foods than whole foods. The recent boom in plant-based diets means that many “junk food” alternatives are available with higher sugar, fat, and salt levels than whole food ingredients. Eating too many processed foods can cause weight gain and feelings of lethargy and fatigue. People should try to avoid too many processed foods, which can negate these health benefits. Instead, they should focus on eating whole foods.
Inadequate Protein Myth
Some people have concerns that vegetarian diets do not provide adequate protein or amino acids. However, a 2019 review indicated that vegetarians consume an average of 1.04 grams (g) of protein per kilogram (kg) of body weight, according to two large studies. This amount is higher than the Recommended Dietary Allowance (RDA) of 0.8 g/kg body weight. The same review also analyzed the amino acid profile of vegetarian diets. The authors concluded that when diets are at least slightly varied, choosing plant proteins with complementary amino acid patterns is overcautious.
Foods to Eat and Avoid on a Lacto-Vegetarian Diet
A healthy lacto-vegetarian diet includes a variety of plant-based foods and dairy products.
Read also: The Hoxsey Diet
Foods to Include
- A wide variety of fruits and vegetables
- Dairy products, such as milk, cheese, and yogurt
- Tofu
- Beans and lentils
- Nuts and seeds
- Whole grains
- Healthy fats, such as olive oil, hemp oil, or avocado oil
Foods to Avoid
The United Kingdom’s Vegetarian Society defines a vegetarian as someone who does not eat any products or byproducts of slaughter. Therefore, people who eat a lacto-vegetarian diet avoid the following foods and ingredients:
- Meat and poultry
- Fish and seafood
- Insects or insect products, such as cochineal
- Gelatine and animal rennet
- Stock or fat from animals
A lacto-vegetarian diet limits the consumption of meat, poultry, seafood, eggs, and meat-based ingredients.
Sample Meal Plan
Below are examples of what someone following a lacto-vegetarian diet could eat over a 5-day period.
Day 1
- Breakfast: oatmeal with a sprinkling of chopped nuts and a drizzle of honey
- Lunch: mixed salad with avocado, hummus, and oatcakes
- Dinner: bean and vegetable chili with brown rice and steamed kale
- Snacks: a piece of fruit or a boiled egg
Day 2
- Breakfast: a boiled egg with a slice of whole grain toast spread with yeast extract
- Lunch: feta cheese salad with greens, tomatoes, red pepper, and walnuts
- Dinner: tofu stir fry with broccoli, cabbage, and carrots on buckwheat (soba) noodles
- Snacks: peanut butter on oatcakes or a handful of nuts
Day 3
- Breakfast: a smoothie containing whey protein, berries, spinach, and apple
- Lunch: roasted vegetables and broad bean dip in a wholemeal wrap
- Dinner: chickpea and butternut squash curry with yogurt raita and pita bread slices
- Snacks: hummus and carrot or celery sticks or a piece of fruit
Day 4
- Breakfast: sugar-free granola with Greek yogurt and berries
- Lunch: pita bread filled with falafel, hummus, and salad greens
- Dinner: vegetable and bean casserole with buckwheat dumplings and broccoli
- Snacks: a piece of feta cheese or mashed avocado on a rice cake
Day 5
- Breakfast: omelet with spinach and tomato
- Lunch: cooked quinoa with steamed broccoli and toasted cashew nuts
- Dinner: bean chili with sweet potato wedges and low fat sour cream
- Snacks: sugar-free trail mix or a chocolate protein ball
Lacto-Vegetarian Snack Ideas
Here are a few healthy snacks you can include on a lacto-vegetarian diet:
- carrots and hummus
- sliced apples with nut butter
- kale chips
- cheese and crackers
- mixed fruit with cottage cheese
- roasted edamame
- yogurt with berries
- trail mix with dark chocolate, nuts, and dried fruit
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