Brenda Khan
Vegetarianism can take many forms, with different types of diets excluding different animal products. One such diet is a lacto-vegetarian diet, which involves excluding meat, poultry, seafood, and eggs, but includes dairy products. This type of vegetarianism is common among those who follow Hinduism, Buddhism, and Jainism. Another similar diet is an ovo-vegetarian diet, which includes eggs but excludes dairy products. Both diets are less restrictive than a vegan diet, which is the strictest form of vegetarianism, excluding all animal products and by-products.
Characteristics of a Lacto-Vegetarian Diet
| Characteristics | Values |
|---|---|
| Meat | Excluded |
| Poultry | Excluded |
| Seafood | Excluded |
| Eggs | Excluded |
| Dairy | Included |
| Plant Foods | Included |
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What You'll Learn
Lacto-ovo-vegetarian
A lacto-ovo-vegetarian diet is a type of vegetarianism that includes dairy products and eggs, but excludes animal flesh, including seafood. The term "lacto-ovo-vegetarian" is derived from the Latin "lac", meaning milk, and "ovo", meaning egg. This type of diet is commonly referred to as simply "vegetarian" in Western English-speaking countries, but in India, those who follow this diet are known as "eggetarians".
People may choose to adopt a lacto-ovo-vegetarian diet for various reasons, including ethical, environmental, health, or religious reasons, or simply as a personal preference. From an ethical perspective, some people may choose this diet as they believe that the dairy and egg industries do not involve slaughter or animal cruelty, as is the case with other animal products. Additionally, this diet can be a sustainable way to support environmental conservation and help reduce one's carbon footprint.
However, it is important to note that a lacto-ovo-vegetarian diet may require extra attention to ensure adequate intakes of certain nutrients, such as iron, protein, zinc, and omega-3 fatty acids. Dietary supplements may be recommended if these nutrients are lacking in the diet. Additionally, it is important to focus on consuming whole foods and minimising processed foods to maximise the health benefits of this dietary pattern.
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Lacto-vegetarian
The Lacto-vegetarian diet has a long history, with early advocates like the Scottish physician George Cheyne in the 18th century, who promoted a milk and vegetable-based diet for health reasons. In the 19th century, German naturopaths Heinrich Lahmann and Theodor Hahn also promoted a lacto-vegetarian diet of raw vegetables, whole wheat bread, and dairy products. During World War I, Hindhede, a food advisor to the Danish government, played a significant role in introducing a lacto-vegetarian diet to the public due to meat and alcohol restrictions. This diet was well-received, and during the years of food restriction from 1917 to 1918, Denmark's mortality rate dropped by 34%, reaching the lowest death rate ever recorded in the country.
Adopting a lacto-vegetarian diet offers several potential health benefits. Multiple studies have linked this diet to improved heart health and a reduced risk of developing certain types of cancer, such as colorectal and breast cancer. It has also been associated with better blood sugar control, making it beneficial for people with type 2 diabetes. Additionally, lacto-vegetarians tend to have a lower body mass index (BMI) and a reduced risk of developing type 2 diabetes compared to non-vegetarians.
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Ovo-vegetarian
Ethical concerns about the consumption of eggs arise from the practice of culling male chicks shortly after birth. Ovo-vegetarians often prefer free-range eggs, which are produced by uncaged hens. Practices considered humane for chick culling include maceration and suffocation using carbon dioxide.
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Vegan
The vegan diet is typically based solely on plant foods, including fruits, vegetables, grains, nuts, seeds, and legumes, such as beans, peas, and lentils. It may also include plant-based alternatives to traditional animal products, like plant-based milk, dairy, and egg substitutes, as well as meat replacements like tofu, tempeh, and seitan.
People choose to follow a vegan diet for various reasons, including ethical, environmental, and health considerations. It is important to note that a well-planned vegan diet can provide all the essential vitamins and minerals necessary for a healthy life. However, those who are breastfeeding or introducing children to a vegan diet should take care to ensure they receive adequate nutrition for optimal growth and development. Seeking advice from a healthcare professional can help ensure that all necessary nutrients are included in the diet.
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Flexitarian
The flexitarian diet is a flexible approach to vegetarianism, allowing for the occasional inclusion of meat and animal products. The name "flexitarian" is a blend of the words "flexible" and "vegetarian". This diet is ideal for those who want to add more plant-based foods to their diet without completely cutting out meat.
The flexitarian diet has no strict rules or recommended calorie counts. Instead, it encourages eating mostly plant-based foods while allowing for the occasional consumption of meat and other animal products. It focuses on increasing the intake of fruits, vegetables, legumes, and whole grains, while reducing the reliance on animal-based proteins.
When starting the flexitarian diet, it is recommended to gradually reduce meat consumption. For example, beginners can try going meatless for two days a week and limiting their meat intake to no more than 26-28 ounces during the remaining five days. As you progress, you can increase the number of vegetarian days to three or four per week, with a maximum of 18 ounces of meat during the other days. Eventually, the goal is to have five meat-free days and allow for only 9 ounces of meat on the remaining two days.
The flexitarian diet offers several benefits. It provides the health benefits of a plant-based diet, including a decreased risk of heart disease, weight loss, and a reduced risk of Type 2 diabetes. It is also good for the environment, as reducing meat consumption lowers your carbon footprint. Additionally, the flexitarian diet is ranked highly for its ease of use, as it does not require strict restrictions or rules.
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Frequently asked questions
A lacto-vegetarian diet excludes meat, fish, eggs, and seafood, but includes dairy products.
Lacto-vegetarians include dairy products such as milk, cheese, yogurt, and butter in their diet.
Dairy is a great source of calcium, protein, and vitamin B12. This type of diet is also more flexible than a vegan or ovo-vegetarian diet, while still reducing environmental impact and protecting animal lives.
Other types of vegetarian diets include the ovo-vegetarian, vegan, pescetarian, and flexitarian diets.
