The lacto-ovo-vegetarian diet is a dietary pattern that excludes meat, poultry, and fish but includes eggs and dairy products. It is a type of vegetarian diet that is commonly referred to as simply a vegetarian diet. The word "lacto" refers to milk, and "ovo" refers to eggs. Some people choose to follow a lacto-vegetarian diet, which excludes eggs but includes milk. People may follow a lacto-ovo-vegetarian diet for various reasons, including ethical concerns, environmental considerations, health benefits, religious beliefs, or personal preferences.
What is a Lacto-Ovo-Vegetarian Diet?
A lacto-ovo-vegetarian diet is a primarily plant-based diet that excludes meat, fish, and poultry but includes dairy products and eggs. The term "lacto" refers to dairy products, while "ovo" refers to eggs. This diet is based on grains, legumes, vegetables, dairy, eggs, and nuts. It does not include meat, poultry, fish, or any products that contain these foods.
Most Indian vegetarians already follow this diet, as dairy and eggs are commonly consumed while meat, fish, and poultry are avoided. The concept of lacto-vegetarianism is deeply rooted in Indian history. Religions like Hinduism and Buddhism have practiced this diet as part of their religious and ethical lifestyle. Many Hindus consume dairy and eggs but avoid meat, fish, and poultry.
Lacto-ovo-vegetarians obtain essential nutrients such as protein, fibre, calcium, and other vitamins and minerals from milk and plant-based sources, including fruits, vegetables, whole grains, legumes, nuts, and seeds. Many people choose this diet for ethical, environmental, or health reasons. A lacto-ovo-vegetarian diet can offer several health benefits, such as improving heart health, supporting weight loss, and reducing the risk of cancer.
Reasons for Choosing a Lacto-Ovo-Vegetarian Diet
People choose to follow a lacto-ovo-vegetarian diet for a variety of reasons:
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- Ethical reasons: Some people object to the consumption of animal products due to concerns about animal welfare and rights. As farmers do not slaughter animals to obtain eggs, milk, and honey, many vegetarians choose to eat these foods. However, some people who follow a vegan diet may argue that the dairy and egg industries do involve slaughter or other animal cruelty and that producing honey exploits bees.
- Environmental reasons: Raising livestock for meat production has a significant impact on the environment, including greenhouse gas emissions, deforestation, and water pollution.
- Health reasons: A vegetarian diet that includes whole foods, fruits, and vegetables can help reduce a person’s risk of some chronic diseases.
- Religious reasons: Some religions, such as Hinduism and Buddhism, promote vegetarianism as a way to live a compassionate and non-violent life.
- Personal preference: Some people simply prefer the taste and texture of plant-based foods over meat.
What to Eat and Avoid on a Lacto-Ovo-Vegetarian Diet
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-ovo-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 healthy lacto-ovo-vegetarian diet includes the following foods:
- A wide variety of fruits and vegetables
- Eggs
- 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
Potential Health Benefits of a Lacto-Ovo-Vegetarian Diet
Research has associated vegetarian diets with several health benefits, including:
Anti-Inflammatory Effects
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.
Lowering Blood Pressure
The same review indicated that vegetarian diets are low in cholesterol and saturated fat and high in antioxidants, and these factors can lower blood pressure.
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Preventing Diabetes
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.
Managing Weight
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. However, the review pointed out that some studies have highlighted increased anxiety and eating disorders among vegetarians, raising the possibility that young people may adopt the diet to limit their food intake.
Other Potential Benefits
A lacto-ovo-vegetarian diet can profit your well being in a quantity of ways, including bettering your coronary heart well being, supporting weight reduction, and reducing cancer risk. Lacto-ovo vegetarians have a lower danger of developing sort 2 diabetes. Additionally, plant-primarily based diets are excessive in fiber, which slows digestion and improves blood sugar control. Lacto-ovo-vegetarian diets can help you maintain a healthy weight or support weight loss. Vegetarian diets are usually excessive in fiber and low in calories, which can help emotions of fullness and prevent overeating.
A study in nearly 38,000 people found that vegetarians had a decrease physique mass index (BMI) than omnivores. A vegetarian weight loss plan has been shown to decrease your risk of - and even reverse - coronary artery disease. Vegetarian diets have been associated with a decreased risk of various cancers. Research exhibits that your cancer danger can be significantly decreased by eating a diet wealthy in plant foods like fruits and vegetables. Lacto-ovo vegetarians have a lower danger of gallstone illness, a condition wherein hard, stone-like items of cholesterol or bilirubin kind in your gallbladder, block your bile duct, and trigger ache. A 6-12 months examine in 4,839 folks discovered that non-vegetarians had a 3.Eight times greater risk of growing gallstone disease than vegetarians. Following a lacto-ovo-vegetarian diet could help wholesome weight reduction, benefit your heart health, and lower your risk of sure cancers, kind 2 diabetes, and gallstones.
Potential Risks and Considerations of a Lacto-Ovo-Vegetarian Diet
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.
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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.
Groups of People at Risk
People of certain ages should be careful to ensure that they consume enough essential nutrients on a vegetarian diet. 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.
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.
Potential Nutrient Deficiencies
Although a vegetarian weight loss plan provides many health benefits, correct planning is crucial to forestall antagonistic health results. Below are some components to think about when adopting a lacto-ovo-vegetarian weight loss program. A vegetarian diet can be nutritionally satisfactory, however additional attention must be paid to your intakes of iron, protein, zinc, and omega-three fatty acids.
Protein is essential for good well being. Vegetarian sources embody eggs, dairy, beans, peas, lentils, tofu, grains, nuts, and seeds. Iron transports oxygen in your physique. Vegetarians might have 1.Eight instances more iron than omnivores. Vegetarian iron sources include tofu, beans, lentils, fortified grains, almonds, and greens. Zinc helps growth, wound healing, and a wholesome immune system. Some plant-based, zinc-rich foods embody beans, peas, lentils, tofu, peanut butter, cashews, grains, and fortified cereals. Omega-three fatty acids embrace EPA, DHA, and ALA (a precursor to EPA and DHA). They assist heart, eye, pores and skin, nerve, and well being.
Lacto-ovo-vegetarian diets must be correctly deliberate to satisfy your nutrient wants, particularly for protein, zinc, iron, and omega-3 fats. Make sure to review the ingredient listing and nutrition label to see if packaged vegetarian foods suit your well being objectives.
Ensuring Adequate Nutrient Intake
If you follow a vegetarian diet, you need to make sure you get proper nutrition. You need to eat a variety of foods to get all the calories and nutrients needed for growth and good health. Certain groups of people may need to plan carefully, such as:
- Young children and teens
- Pregnant or breastfeeding women
- Older adults
- People with cancer and some chronic illnesses
Vegetarian diets that include some dairy products and eggs have all the nutrition you need. But the more restrictive your diet, the harder it can be to get certain nutrients.
If you choose to avoid most or all animal foods, pay close attention to make sure you get all of the following nutrients.
- Vitamin B12: You need this vitamin to help prevent anemia and have normal nerve function. Eggs and dairy foods have the most B12, so people who follow a vegan diet may have a hard time getting enough. You can get B12 from these foods:
- Eggs
- Milk, yogurt, low-fat cheese, cottage cheese, and other dairy products
- Foods that have B12 added to them (fortified), such as cereal and soy products
- Nutritional yeast
- Seafood such as clams, salmon, and tuna (this only applies to those who follow a pescetarian or semi-vegetarian diet)
- Vitamin D: You need this vitamin for bone health. You can get vitamin D from sun exposure. But you should limit sun exposure due to skin cancer concerns. Depending on where you live and other factors, you most likely will not be able to get enough from sun exposure. You can get vitamin D from these foods:
- Fatty fish, such as sardines, salmon, and mackerel (this only applies to those who follow a pescetarian or semi-vegetarian diet)
- Egg yolks
- Foods that are fortified with vitamin D, such as orange juice, cow's milk, soy milk, rice milk, and cereals
- Zinc: Zinc is important for the immune system and cell growth, especially in teens. Your body does not absorb zinc from plant foods as well as from meat and other animal foods. You can get zinc from these foods:
- Beans and legumes, such as chickpeas, kidney beans, and baked beans
- Nuts and seeds, such as almonds, peanuts, and cashews
- Seafood, such as oysters, crab, and lobster (this only applies to those who follow a pescetarian or semi-vegetarian diet)
- Yogurt and cheese
- Foods fortified with zinc, such as milk and cereals
- Iron: You need iron for your red blood cells. Your body does not absorb the type of iron found from plant foods as well as from the type found in meat and other animal foods. You can get iron from these foods:
- Beans and legumes, such as white beans, lentils, and kidney beans
- Green vegetables, such as broccoli, spinach, kale, and collard greens
- Dried fruit, such as prunes, raisins, and apricots
- Whole grains
- Foods fortified with iron, such as cereals and breads
- Eating foods that are high in vitamin C at the same meal as iron-rich foods increase iron absorption. Vitamin C helps the body absorb iron. Foods high in vitamin C include, tomatoes, potatoes, citrus fruits, bell peppers, and strawberries.
- Calcium: Foods high in calcium help keep bones strong. Dairy products have the highest amount of calcium. If you do not eat dairy, it can be hard to get enough. Oxalates, a substance found in plant foods inhibits calcium absorption. Foods that are high in both oxalates and calcium are not good sources of calcium. Examples include, spinach, Swiss chard, and beet greens. You can get calcium from these foods:
- Sardines and canned salmon with bones (this only applies to those who follow a pescetarian or semi-vegetarian diet)
- Dairy products, such as milk, yogurt, cottage cheese, and cheese
- Green vegetables, such as collard greens, kale, bok choy, and broccoli
- Oranges and figs
- Tofu
- Almonds, Brazil nuts, sunflower seeds, tahini, and white beans
- Foods fortified with calcium, such as cereal, orange juice, and soy, almond and rice milk
- Omega-3 fatty acids: Omega-3s may be important for your heart and brain health. You can get omega-3s from these foods:
- Fatty fish, such as halibut, mackerel, salmon, herring, and sardines (this only applies to those who follow a pescetarian or semi-vegetarian diet)
- Nuts and seeds, such as walnuts, pumpkin seeds, ground flaxseed, canola oil, chia seeds
- Soybeans and soy oil
- Foods fortified with omega-3s, such as bread, eggs, juice, and milk
- Protein: It is easy to get plenty of protein even if you do not eat any animal products. If you eat fish and/or eggs and dairy getting enough protein will not be a concern for most people. You can also get protein from these foods:
- Soy foods, such as soy nuts, soy milk, tempeh and tofu.
- Seitan (made of gluten).
- Vegetarian meat substitutes. Just watch for products that are high in sodium.
- Legumes, beans, and lentils.
- Nuts, nut butters, seeds, and whole grains.
- Dairy products such as milk, yogurt, and cottage cheese.
- You do not need to combine these foods at the same meal to get enough protein. Teens and pregnant women should work with a registered dietitian to make sure they are getting enough protein and other key nutrients.
Lacto-Ovo-Vegetarian Diet Plan (Sample)
Below are examples of what someone following a lacto-ovo-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
Dietary Tips for Vegetarians
When following a vegetarian diet, keep in mind the following:
- Eat different kinds of foods, including vegetables, fruits, beans, nuts, seeds, whole grains, and low-fat or fat-free dairy and eggs if your diet includes these.
- Choose fortified foods, such as cereals, breads, soy or almond milk, and fruits juices to get a full range of nutrients.
- Limit foods that are high in sugar, salt (sodium), and fat.
- Include a protein source with all meals.
- If your diet lacks certain vitamins and minerals, take supplements.
- Learn to read the Nutrition Facts Label on food packages. The label tells you the ingredients and nutrition contents of the food product.
- If you follow a more restrictive diet, you may want to work with a dietitian to make sure you are getting enough nutrients.