Brenda Khan
Vegetarian diets can be classified into several types, depending on the inclusion or exclusion of animal products. One such diet is the ovo-vegetarian diet, which includes eggs but excludes all animal products and foods made from them, such as meat, fish, and dairy products. This means that ovo-vegetarians can consume dishes that contain eggs, such as scrambled eggs or omelets, but they will avoid dairy products like milk, cheese, and yogurt. Ovo-vegetarianism is a good option for those who want to include eggs in their diet while still avoiding other animal products.
Characteristics of an ovo-vegetarian diet
| Characteristics | Values |
|---|---|
| Eggs | Included |
| Dairy products | Excluded |
| Meat | Excluded |
| Fish | Excluded |
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What You'll Learn
Lacto-vegetarian diet
A lacto-vegetarian diet is a type of vegetarianism that includes dairy products but excludes meat, poultry, seafood, and eggs. The term "lacto" comes from the Latin word for milk, and so a lacto-vegetarian diet is one that includes milk and other dairy products but avoids all other animal products.
Lacto-vegetarians may consume dairy products such as milk, cheese, yoghurt, butter, ghee, cream, and kefir. This diet is popular with certain followers of Dharmic religious traditions such as Hinduism, Jainism, Buddhism, and Sikhism. The core of their beliefs behind a lacto-vegetarian diet is the law of ahimsa, or non-violence. According to the Vedas (Hindu holy scriptures), all living beings are equally valued, and vegetarianism is considered vital for spiritual progress. In India, a lacto-vegetarian is considered synonymous with vegetarian, while eggs are considered a meat product.
There are several health benefits associated with a lacto-vegetarian diet. 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 improved heart health. Additionally, a review of six studies found that vegetarian diets were associated with significant reductions in hemoglobin A1c (HbA1c), a marker of long-term blood sugar control in people with type 2 diabetes. A study of over 156,000 adults also found that those following a lacto-vegetarian diet were 33% less likely to develop type 2 diabetes compared to those on non-vegetarian diets. Furthermore, several observational studies have found that a lacto-vegetarian diet may be linked to a reduced risk of certain types of cancer, such as colorectal and breast cancer.
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Ovo-vegetarian diet
Ovo-vegetarianism is a type of vegetarianism that allows for the consumption of eggs but not dairy products. The term ovo-vegetarianism was used as early as 1952, with "ovo" derived from the Latin word "ovum", meaning egg. Ovo-vegetarianism refers to a diet free from meat, fish, and dairy products or ingredients, with the exception of eggs. Ethical concerns surrounding the exclusion of dairy products are based on issues with the industrial practices behind milk production, such as keeping a cow constantly pregnant to ensure lactation and the separation of mother and calf.
Ovo-vegetarians may choose to eat cage-free or fertilized eggs, and often prefer free-range eggs produced by uncaged hens. However, ethical concerns about the consumption of eggs arise from the practice of culling male chicks shortly after birth.
Ovo-vegetarianism can be a healthy choice, as it is associated with reduced inflammation and lower blood pressure. It is also more affordable than diets that include meat and animal products. However, ovo-vegetarians may miss out on certain nutrients such as iron, calcium, zinc, omega-3 fatty acids, and vitamins D and B12. To ensure adequate nutrient intake, it is important to include whole grains, nuts, seeds, legumes, and fortified foods in the diet.
Some examples of ovo-vegetarian meals include scrambled eggs, hard-boiled eggs, omelets, and using eggs in baking. Ovo-vegetarians can also enjoy a variety of plant-based foods such as beans, lentils, tofu, tempeh, nuts, and seeds to ensure sufficient protein intake.
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Lacto-ovo vegetarian diet
A lacto-ovo vegetarian diet is a primarily plant-based diet that includes dairy products and eggs but excludes other animal products, such as meat, poultry, and fish. The term "lacto-ovo" is derived from the Latin words "lacto", meaning milk, and "ovo", meaning egg. This type of diet is often chosen for ethical, environmental, health, or religious reasons, or simply as a personal preference.
Lacto-ovo vegetarians may consume a variety of dairy products, such as milk, cheese, yoghurt, and butter, as well as eggs in all forms, including scrambled, boiled, or as an ingredient in baking. A typical lacto-ovo vegetarian diet may also include fruits, vegetables, grains, legumes, meat substitutes, nuts, seeds, soy products, and honey.
There is evidence that lacto-ovo vegetarian diets can have several health benefits. They are associated with a reduced risk of cancer, type 2 diabetes, gallstones, and cardiovascular disease. Lacto-ovo vegetarians have also been found to have lower body mass indexes (BMIs) and lower blood pressure compared to omnivores. Additionally, vegetarian diets are typically high in fibre and low in calories, which can aid in weight loss and improve blood sugar control.
However, it is important to carefully plan a lacto-ovo vegetarian diet to ensure adequate nutrition. Extra attention should be paid to intakes of iron, protein, zinc, and omega-3 fatty acids, as these nutrients may be lacking in a plant-based diet. Dietary supplements may be recommended if these nutrients are not sufficiently obtained from food sources.
It is also important to limit processed foods and focus on eating whole foods to maximise the health benefits of a lacto-ovo vegetarian diet. Eating too many processed foods can cause weight gain and feelings of lethargy and fatigue, negating the positive effects of the diet.
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Vegan diet
Veganism is a way of living that attempts to exclude all forms of animal exploitation and cruelty, be it from food, clothing, or any other purpose. The term "vegan" was coined by Donald Watson, the co-founder of the Vegan Society, in 1944.
A vegan diet is a plant-based diet that excludes all animal products, including meat, poultry, fish, eggs, and dairy products. It is based on plants such as vegetables, grains, nuts, and fruits, as well as foods made from plants. Some common foods that vegans eat include tofu, tempeh, seitan, and jackfruit.
There are several variations of a vegan diet, such as the raw vegan diet, which consists of uncooked fruits and vegetables, raw nuts and seeds, sprouted and soaked grains, cold-pressed oils, and fermented foods. Another variation is the vegan keto diet, which is a low-carb, high-fat, and moderate-protein diet. On this diet, one focuses on eating high-fat vegan foods like avocados, nuts, seeds, and coconut and olive oils, while restricting grains, starchy vegetables, legumes, and high-sugar fruits.
A well-planned vegan diet can provide all the nutrients required by the body. However, vegans may need to take certain supplements to meet their vitamin and mineral requirements, such as vitamin B12, vitamin D, iron, omega-3 fats, zinc, calcium, and iodine.
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Flexitarian diet
A flexitarian diet is a semi-vegetarian style of eating that encourages the consumption of more plant-based foods while allowing for meat and other animal products in small amounts. The name is a combination of the words "flexible" and "vegetarian". It is more flexible than fully vegetarian or vegan diets and does not have strict rules or recommended numbers of calories and macronutrients.
The flexitarian diet is for those who want to add more plant foods to their diet without completely cutting out meat. It is a way of eating that focuses on decreasing overall meat consumption and increasing the amount of plant-based foods. It is recommended that when starting out on a flexitarian diet, one should forgo meat two days a week. In the beginning stage, it is recommended to keep overall meat consumption to no more than 28 ounces a week for the five days one does consume meat. As one gets used to eating more fruits and vegetables, they can follow a full vegetarian diet three to four days a week.
The flexitarian diet has been ranked as the second Best Diet Overall by U.S. News, only falling behind the Mediterranean diet. It is a popular choice for people looking to eat healthier, as it is a simple, healthy, and straightforward way of eating. Common reasons for adopting a flexitarian diet include religious restrictions, weight management, health consciousness, issues relating to animal welfare, and the environment.
According to the Dutch environmental organisation Natuur & Milieu, a flexitarian does not eat meat, fish, or lunch meat for at least one day a week. The Dutch Food Health Authority Voedingscentrum states that flexitarians do not eat meat (but can eat fish) three or more days a week in between or with a hot meal.
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Frequently asked questions
Ovo-vegetarian.
Lacto-vegetarian.
Lacto-ovo vegetarian.
Lacto-ovo vegetarian.
Vegan.
