What are Ovo-Lacto-Vegetarians? What are Ovo-Lacto-Vegetarians? – Ovo Vegetarians, or Lacto-Vegetarians? Vegetarianism comes in different varieties.
Here we explain what types of vegetarians there are and how they differ. And who eats a healthy diet?
See Also: Benefits Of Vegan Diet
What is Ovo-Lacto-Vegetarian?
Just like vegans and lacto-vegetarians, ovo-lacto-vegetarians do not eat meat. The difference on the menu is products of animal origin.
- Vegetarians feed on plant foods. In exceptional cases, however, they also eat fish. Dairy products are permitted.
- In contrast, vegans do without animal products altogether and eat only plant-based foods. Dairy products like cheese, butter, or milk are not getting consumed; also, eggs do not belong to the menu.
- Lacto-vegetarians eat dairy products as well as plant products. Eggs, on the other hand, are taboo.
- Ovo-lacto-vegetarians eat the same diet of plant foods and dairy products. In contrast to lacto-vegetarians, the consumption of eggs is also getting permitted.
Vegetarianism is not a modern trend. On the contrary, the meat-free diet has a long history, with roots that go back as far as antiquity.
More than 5% of people in the USA follow a vegetarian diet (The year 2020) – and the trend is rising. The motivations that lead to the renunciation of meat are manifold: Diseases or obesity are often the driving force in addition to ethical and ecological aspects.
The fact that vegetarians abstain from meat is clear to most. Nevertheless, there are different ways to eat vegetarian. For the definition of vegetarian, one must differentiate as follows:
In addition to vegans, there are other less common subtypes such as pescetarians like fish from time to time, flexitarians like rarely but once meat, or fruitarians like primary fruit that has fallen from the trees themselves.
They all have in common that they eat many vegetables, fruits, nuts, and grains.
See Also: Omega-3 Fats In A Vegan Diet
What do lacto-vegetarians eat?
- Dairy products
- No meat, fish, and eggs
Lacto-vegetarians who (have to) follow a lactose-free diet stick to those milk substitutes that vegans also use. Also, there are now many lactose-free dairy products available.
To replace eggs, Ovo-vegetarians can stick to vegan cuisine. They will find numerous vegan suggestions for cooking and replacing the eggs with baking cakes, such as in the recipes.
What do Ovo-vegetarians eat?
- No meat, fish, and dairy products
- Ovo-Vegetarians replace dairy products with rice, oat, or almond milk. Soy cream replaces gravy cream; instead of dairy yogurts, they reach for soy yogurts.
What do Ovo-Lacto vegetarians eat?
- Dairy products
- No fish and meat
Most vegetarians can be getting classified as ovo-lacto-vegetarians.
Does Ovo-Lacto-Vegetarians Eat Healthily?
Yes, very much so. The diet of ovo-lacto-vegetarians largely corresponds to the mixed diet recommended by nutritionists.
Even if meat and fish are missing from the menu, ovo-lacto-vegetarians get all the essential nutrients such as
Following the ovo-lacto-vegetarian mixed diet guidelines, people of all ages can eat without hesitation.
The range of vegetarian recipes corresponding to the healthy mixed diet is enormous. Here is a small selection:
- The vegetable quiche belongs to the classic ovo-lacto-vegetarian dishes: It is prepared with eggs, cheese, and cream and contains many vegetables rich in vitamins.
- Parmigiana: also belongs to the Lacto-vegetarian diet.
- Cream of vegetable soups – for example, the sweet soup with carrots – are considered Lacto-vegetarian dishes.
- The Spanish tortilla – the recipe for a Spanish omelet belongs to the Ovo-vegetarian dishes.
Not all vegetarians are the same.
The Latin term “vegetare” gave vegetarianism its name for growing or living.
Besides plant foods, vegetarians generally eat only foods from living animals: eggs, milk, cheese, yogurt, and other dairy products. All meats, as well as fish, are avoided.
But among vegetarians, subtle differences depending on their food choices:
- Vegans are the strictest vegetarians. They avoid all foods derived from animals, meat and fish, milk and dairy products, cheese, eggs, and even honey.
- Lacto-vegetarians eat milk, dairy products, and cheese in addition to plant foods.
- Ovo-Lacto vegetarians additionally consume eggs.
Nutrient supply with vegetarian food
Some vitamins and trace elements, especially iron, iodine, and vitamin B12, are either abundant in animal foods or better absorbed.
Iron contributes to the regular formation of red blood cells and oxygen transport in the body. Iodine is essential for a normally functioning thyroid gland.
Vitamin B12, like iron, is necessary for blood formation. Likewise, it supports the nervous system in its function.
Nutrients that help vegetarians:
- Fruits and vegetables deliver plenty of vitamin C, which improves the absorption of plant iron, for example, from whole grains. A fruit juice now and then with meals, raw vegetables as an appetizer, a fruit salad for dessert, and bell pepper strips on bread can improve the iron supply due to the vitamin C they contain.
- Milk and dairy products contain vital vitamin B12. Fermented foods such as sauerkraut can also contribute to the supply.
- Iodized salt and foods made with iodized salts, such as bread, can improve iodine supply.
Health aspects of vegetarianism
According to the Society for Nutrition, scientific studies show: (Ovo)-Lacto vegetarians are less likely to suffer from obesity and hypertension.
Their risk of cardiovascular disease and certain cancers is lower. As a result, their life expectancy may also be higher.
Experts attribute this because vegetarians consume more fiber, vitamins, and minerals while consuming fewer calories and fat.
Best tips to reduce meat consumption
- Take it slow: Start with two meat-free days a week or one less specific type of meat. Increase step by step until you no longer feel like you’re missing out.
- Transform your favorite dish: Whether chili sin carne, spaghetti with lentil bolognese, or a burger patty made from kidney beans, there are many dishes where meat can be easily getting replaced or omitted. Optimal substitutes are legumes, such as keeping you full for a long time, and are good protein sources.
- Look for allies: Pull together with families or friends and invite each other to vegetarian cooking and eating. That way, instead of the dish itself, the focus is quickly on preparation and socializing.
- Keep your eyes open for new cooking ideas: Be inspired by vegetarian dishes at restaurants, and don’t compare food to meat dishes. Be open to new things! How about a vegetarian cooking class for new cooking ideas?
- Bring a variety into your dishes: Give each dish an individual touch and healthy seasoning with the help of onions, spices, and herbs. Different textures, such as toasted nuts or seeds, can also help add variety to a dish.
They avoid all foods derived from animals, meat and fish, milk and dairy products, cheese, eggs, and honey. Lacto vegetarians eat milk, dairy products, and cheese in addition to plant foods. Ovo-Lacto-Vegetarians additionally consume eggs.
The word Ovo comes from Latin and means egg. Many Ovo-vegetarians avoid milk for health reasons such as lactose intolerance.
Ovo-Lacto-Vegetarians eat eggs, milk, and dairy products. Lacto-vegetarians, accept only milk and dairy products. Vegans reject all animal foods, even honey.
The motivation for vegetarians to eat fish varies. Nutritional benefits associated with eating fish are often cited, and especially the omega-3 fatty acids in fish are said to have positive effects.
Anyone who does not eat meat is a vegetarian. The term does not describe an attitude but a way of eating, so consequently, you are a vegetarian. You are a vegetarian if you renounce meat entirely. But this also includes, e.g., gelatine.
Pescetarians do not eat meat but fish.
Lacto-vegetarians avoid meat, fish, and additionally eggs. Ovo-vegetarians avoid meat and fish as well as milk and dairy products. Pescetarians do not eat meat but do eat fish. Vegans live without animal products.
Reject products from the dead animal, that is, meat and fish. Animal products, like milk and eggs, are consumed. Other forms of vegetarianism: Lacto-vegetarians: Reject meat, fish, and their products, allowed are milk and dairy products.
Several studies suggest that adopting a Lacto-Ovo vegetarian diet may have benefits in reducing the risk of certain cancers such as gastrointestinal cancer, gallbladder polyps, and breast cancer in specific populations.
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Last Updated on 16/03/2022 by Buzz This Viral