A lacto-ovo-vegetarian diet is a type of vegetarian diet where, in addition to vegetables, you can also eat some foods of animal origin, like eggs, milk and dairy products. Fish, poultry and beef remain excluded from the diet, similar to other types of vegetarian diets.
A lacto-ovo-vegetarian can offer many health benefits, like promoting weight loss and preventing chronic diseases like diabetes and other cardiovascular conditions. This diet is made-up of healthy foods like vegetables, fruits, nuts and whole grains, which are rich in fiber, minerals and antioxidants
Lacto-ovo vegetarianism is generally adopted by people who wish to reduce their consumption of foods of animal origin for environmental, ethical and/or health reasons, and it is important to ARTICLE NOT FOUND IN EN: consult a nutritionist to prepare an individualized dietary plan, avoiding food deficiency some nutrients.
Health benefits
The main health benefits of the lacto-ovo-vegetarian diet are:
1. Helping to prevent cardiovascular disease
This diet prioritizes the intake of fruits, vegetables, nuts and whole grains, which are foods that are naturally rich in fiber, antioxidants and minerals, such as potassium and magnesium. These can help to reduce inflammation in the body, improve arterial health and lower LDL cholesterol levels, which can also contribute to cardiovascular health and reduce the risk for heart attack, atherosclerosis and stroke.
2. Lowering the risk for type 2 diabetes
The lacto-ovo-vegetarian diet helps increase the consumption of healthy foods, such as whole grains, fruits, vegetables and nuts, which are foods low in fat and rich in fiber that serve to regulate blood sugar, preventing the risk of type 2 diabetes.
3. Reducing the risk for cancer
This diet is rich in antioxidants, vitamins, minerals and fiber, which are nutrients with anti-cancer properties. Therefore, it could help to prevent different types of cancer, mainly breast cancer, prostate cancer, colorectal cancer and gastrointestinal cancers.
4. Promoting weight loss
The lacto-ovo-vegetarian diet is prioritizes the consumption of mostly healthy foods that are rich in fiber and low in fat and sugar. This can help to keep you fuller for longer and reduce overeating.
5. Lowering blood pressure
This diet is rich in fiber and potassium, which are nutrients that can help to maintain artery health and regulate blood pressure when consumed regularly.
To achieve the health benefits that the lacto-ovo vegetarian diet has to offer, it is essential to avoid excessive intake of processed foods, like sweets, cakes, fried foods and packaged biscuits. Even if they are devoid of meat, they can still be harmful when consumed excessively.
How to start
To start a lacto-ovo-vegetarian diet, you should first consult a registered dietitian (RD) who can complete an assessment and identify your nutritional needs and help to define your health goals. An RD can devise a customized meal plan for you to ensure your diet is balanced and does not lead to any possible nutritional deficiencies.
To follow this diet, you should prioritize healthy meals made-up of fruits, vegetables, legumes, whole grains, herbs, spices and condiments. These can be prepared in a variety of ways, like a roasting, grilling and stewing.
What to eat
The foods that should be consumed in lacto-ovo-vegetarian are:
- Whole grains such as brown rice, whole grain pasta, quinoa, corn, buckwheat and oats
- Legumes, such as lentils, peas, chickpeas and beans
- Nuts, such as almonds, walnuts, pistachios, peanuts, Brazil nuts
- All types of vegetables, especially green leafy ones, such as kale, broccoli, cabbage, watercress, lettuce, spinach, zucchini, pumpkin, beetroot and tomatoes
- All types of fruit, especially citrus, such as orange, kiwi, tangerine and pineapple, and other fruits such as papaya, melon and watermelon
- Seeds, like sunflower, pumpkin, chia and sesame seeds;
- Seaweed and soy products, such as chlorella seaweed, nori, tofu, textured soy and seitan;
- Some animal derivatives, such as eggs, milk and yogurt, as well as all types of cheese.
Brewer's yeast, which is rich in B complex nutrients, can also be consumed in a lacto-ovo-vegetarian diet.
Foods to avoid
Foods to avoid in a lacto-ovo-vegetarian diet are mainly meat, such as beef, lamb, fish, pork, chicken, seafood and their derivatives.
You should also avoid the consumption of ultra-processed foods, such as soda, pizza, hamburgers and packaged snacks. These foods are associated with a greater risk for chronic diseases such as diabetes, obesity, high blood pressure and stroke.
3-day meal plan
The following table outlines an example of a 3-day meal plan for a lacto-ovo-vegetarian diet:
The types and quantities of foods that are consumed may vary depending on your age, gender and current health status. Therefore, you are advised to consult a registered dietitian for a complete assessment and to devise a meal plan that suits your individual needs.
Some people may also require additional supplementation with iron and vitamin B12.
Difference between lacto-ovo-vegetarianism and vegetarianism
Vegetarianism is a diet that involves avoiding the consumption of any type of meat. It can be divided into several sub-tybes, like lacto-ovo-vegetarianism, lactovegetarianism, ovovegetarianism, strict vegetarianism and veganism.
Lacto-ovo-vegetarianism is one of the types of vegetarianism, which excludes meat, fish and poultry, but allows the consumption of eggs and dairy products, like milk, cheese and yogurt.
Healthy recipes
Some healthy recipes for lacto-ovo vegetarians are soy meatballs and mushroom-stuffed potatoes.
1. Soy meatballs
Ingredients:
- 4 tablespoons of breadcrumbs
- 1/2 tablespoon of wheat flour
- 1 cup of soy protein
- 1/2 liter of warm water
- Juice squeezed from 1/2 a lemon
- 1 beaten egg
- 1/2 grated onion
- Cilantro, parsley, salt, pepper and basil to taste
Directions:
Hydrate the soy protein in warm water with the lemon juice and let it soak for 30 minutes. Place the mixture in a sieve and squeeze well until all the water is removed. Then mix all the ingredients, kneading well.
Place the dough in a blender or processor to grind the ingredients to a uniform consistency. Form the balls into the desired size, using the flour to prevent them from sticking to your hands. Cook the meatballs in the oven or in a pot of tomato sauce for about 40 minutes.
2. Potatoes stuffed with mushrooms
Ingredients:
- 700 g of potatoes
- 300 g mixed mushrooms
- 4 tablespoons of wheat flour
- 1 clove of chopped garlic
- Olive oil to taste
- Chopped parsley
- Breadcrumbs
- Salt to taste
- 2 eggs
Directions:
Preheat the oven to 200ºC. Cook the potatoes and then mash them. Place them in a bowl and set aside. Sauté the garlic and olive oil, then add the mushrooms and cook for 2 minutes over high heat. Continue to stir until soft, then add the parsley and salt and remove from heat.
Add the egg and wheat flour to the mashed potatoes and mix well until you get a homogeneous dough. Separate the mixture into small portions and shape it into a potato, placing 1 tablespoon of the sautéed mushrooms in the center. Dip the potatoes quickly in breadcrumbs and place in an ovenproof dish greased with oil. Place in the oven to bake for around 20 minutes or until golden.