Many people choose to follow a vegetarian diet for health, environmental, or ethical reasons. But there are different types of vegetarianism, and ovo-lacto vegetarianism is one of the most popular.
In this article, we’ll take a closer look at what ovo-lacto vegetarians eat and whether the diet has any potential health benefits.
What is an Ovo-Lacto Vegetarian?
An ovo-lacto vegetarian is a person who doesn’t eat meat, fish, or poultry, but does eat eggs and milk products.
People choose to be ovo-lacto vegetarians for a variety of reasons. Some do it for health reasons, while others do it for ethical or environmental reasons.
Health-wise, there are some benefits to being an ovo-lacto vegetarian.
Eggs and milk are good sources of protein, vitamins, and minerals. And since they don’t contain any cholesterol, they’re generally heart-healthy.
There are also some ethical and environmental reasons why people might choose to be ovo-lacto vegetarians.
Animal welfare is a concern for some people, and not eating meat reduces the demand for animals raised in factory farms. And since egg and dairy production also have environmental impacts, some people feel that eating these products is more sustainable than eating meat.
If you’re considering becoming an ovo-lacto vegetarian, it’s important to make sure you’re getting enough nutrients from other sources. Eggs and milk are good sources of protein, but they don’t contain all the essential amino acids our bodies need.
So it’s important to eat other protein-rich foods, like legumes, nuts, and seeds.
It’s also important to get enough iron, zinc, and vitamin B12. These nutrients are found in animal products, so vegetarians need to be especially careful to get them from other sources.
Good sources of iron include dark leafy greens, beans, and lentils. Zinc can be found in whole grains, nuts, and tofu. And vitamin B12 is found in fortified foods or supplements.
Is Ovo-Lacto Vegetarianism Healthy?
There is no definitive answer to this question as everyone’s individual health needs vary.
However, ovo-lacto vegetarianism is generally considered to be a healthy way of eating. This type of vegetarianism includes eggs and dairy products in addition to plant-based foods, so it provides a good variety of nutrients.
Some people may find that they feel better when they avoid eggs and dairy, however, so it’s important to listen to your body and make the decision that’s best for you.
If you’re thinking about becoming a vegetarian or are already following this type of diet, be sure to speak with a registered dietitian to ensure you’re getting all the nutrients you need.
How to Become an Ovo-Lacto Vegetarian
The term “ovo-lacto vegetarianism” covers a vegetarian diet that includes both eggs and dairy products.
People who follow this type of vegetarian diet usually do so for ethical reasons, as they believe that it is wrong to eat animals or animal products.
If you’re interested in becoming an ovo-lacto vegetarian, there are a few things you should keep in mind.
First, make sure that you understand what types of food you can and cannot eat. While eggs and dairy are fair game; while meat, fish, and poultry are off-limits.
You’ll also need to be careful about processed foods, as many contain hidden animal products.
Next, take some time to plan your meals. If you’re used to eating a lot of meat and dairy, you might find it tough to get enough protein without these food groups.
Eggs and dairy are good sources of protein, but you can also get it from plant-based sources like beans, lentils, and tofu. Make sure to include a variety of protein-rich foods in your diet so that you meet your needs.
Finally, don’t be afraid to experiment with new recipes. Just because you’re vegetarian doesn’t mean you have to miss out on your favorite foods. With a little creativity, you can make just about anything vegetarian-friendly.
What Foods to Eat on an Ovo-Lacto Vegetarian Diet?
If you’re an ovo-lacto vegetarian, you can pretty much eat anything that doesn’t come from an animal. That means you can eat eggs, milk, cheese, and other dairy products, as well as plant-based foods like fruits, vegetables, grains, and legumes.
There are endless possibilities when it comes to creating delicious and nutritious meals as an ovo-lacto vegetarian.
Some of our favorite recipes include veggie-loaded frittatas, hearty bean soups, quinoa salads, and cheesy eggplant Parmesan.
Of course, it’s important to make sure you’re getting enough protein, iron, and other essential nutrients on an ovo-lacto vegetarian diet.
Eggs and dairy products are excellent sources of protein, while dark leafy greens, legumes, and fortified foods like cereals can help you meet your daily needs for iron.
Pros and Cons of the Ovo-Lacto Vegetarian Diet
The ovo-lacto vegetarian diet is a type of vegetarianism that includes eggs and dairy products in addition to plant-based foods. While this diet may provide some health benefits, there are also some potential drawbacks to consider.
Pros:
- May help reduce your risk of certain diseases.
- Can be a nutritious and well-balanced diet.
- May help you lose weight or maintain a healthy weight.
- Eggs and dairy products are good sources of protein, vitamins, and minerals.
- Plant-based foods are low in calories and fat and high in fiber, which can help you feel full and satisfied after meals.
- This diet is relatively easy to follow and can be flexible to accommodate your preferences and lifestyle.
- Additionally, the ovo-lacto vegetarian diet can be beneficial for the environment since it requires less water and land than diets that include meat and poultry.
Cons:
- May be lacking in certain nutrients, such as vitamin B12, iron, zinc, and omega-3 fatty acids.
- Dairy products and eggs may contain unhealthy saturated fats.
- If not planned correctly, the ovo-lacto vegetarian diet can be high in calories and low in nutrients.
- Eggs and dairy products may contribute to cholesterol levels.
- Some people may have difficulty digesting lactose, the sugar found in milk and other dairy products.
Benefits of Becoming an Ovo-Lacto Vegetarian
There are many benefits to becoming an ovo-lacto vegetarian, including improved health, a smaller ecological footprint, and ethical considerations.
Health-wise, ovo-lacto vegetarians tend to have lower cholesterol and blood pressure levels than those who eat meat. They also have a lower risk of heart disease, obesity, and some types of cancer.
Ecologically, raising animals for food is a major contributor to greenhouse gas emissions and land degradation. A plant-based diet requires far less land and water than a meat-based diet, and produces fewer emissions.
From an ethical perspective, many people choose to become ovo-lacto vegetarians because they do not want to support the animal agriculture industry, which is responsible for immense animal suffering.
Side Effects
There are a few potential side effects of following an ovo-lacto vegetarian diet.
First, since this diet eliminates all meat and fish, you may be at risk for developing certain deficiencies, such as iron or vitamin B12. It’s important to make sure you’re getting enough of these nutrients from other sources, such as fortified foods or supplements.
Additionally, some people find that they miss the taste of meat and fish after switching to a vegetarian diet.
If this is the case, you may want to consider incorporating some mock meats or fish into your diet to help satisfy your cravings.
Other Types of Vegetarian Diets
There are many different types of vegetarian diets, and each has its own set of rules.
The most common type of vegetarian diet is the ovo-lacto vegetarian diet, which allows the consumption of eggs and dairy products. This type of diet is often followed by people who do not want to give up all animal products, but who want to reduce their consumption of meat.
There are also vegan and raw vegan diets, which are entirely plant-based. These diets are often followed by people who want to eliminate all animal products from their diet for ethical or health reasons.
If you’re considering following a vegetarian diet, it’s important to do your research and make sure you’re following a plan that fits your needs and lifestyle.
Conclusion
After reading this article, you now know the truth about ovo-lacto vegetarianism.
While it does have some benefits, it is not a perfect diet by any means. If you are considering becoming a vegetarian, I would encourage you to do your research and make sure that you are getting all of the nutrients that your body needs.
There are many different types of vegetarians, so find one that best suits your needs and lifestyle. And remember, even if you do choose to eat meat on occasion, there is nothing wrong with that!
