Lacto ovo vegetarian is a little different from the vegetarian diet in general, which does not consume any kind of food from animals. This diet allows people who live it to consume eggs and dairy products and their derivatives.
The term lacto ovo vegetarian is taken from two words, namely: lacto which refers to dairy products and ovo which means egg. Well, it can be concluded that this vegetarian diet still allows people who live it to consume animal products, such as eggs, milk, and their processed products.
There are various reasons people adopt a lacto ovo vegetarian diet, ranging from health, beliefs, to the environment.
Types of Food on Lacto Ovo Vegetarian
Not much different from a vegetarian diet in general, lacto ovo vegetarians also do not eat meat of any animal origin. For more details, here are some types of foods that need to be avoided by people with a lacto ovo vegetarian diet:
- Red meat, such as beef, lamb, goat, pork, buffalo
- Processed meat products, such as sausages, bacon and corned beef
- Fish and seafood, such as shellfish, crab, lobster, squid and shrimp
- Poultry, such as chicken, bird, duck, goose, and turkey
On the other hand, there are also several types of food that can be consumed by a lacto ovo vegetarian, including:
- Fruits, such as papaya, mango, apple, banana, guava, orange, avocado, and mangosteen
- Vegetables, such as broccoli, kale, spinach, mustard greens, cabbage, mushrooms, and eggplant
- Whole grains, such as brown rice, chia, quinoa, sesame, and barley
- Nuts and their processed products, such as tempeh and tofu
- Eggs and their processed products, such as mayonnaise
- Milk and dairy products, such as yogurt, cheese, and butter
Because they can eat eggs and milk, lacto ovo vegetarians can also eat cakes or snacks made from these ingredients.
Benefits of a Lacto Ovo Vegetarian Diet
There are various benefits that can be obtained by following a lacto ovo vegetarian diet, including:
1. Lowers the risk of developing diabetes
Fruits, vegetables, and whole grains are rich in fiber, magnesium, and antioxidants. Fiber can bind to glucose and inhibit its absorption into the blood. Meanwhile, magnesium can prevent disturbances in the production of insulin, the hormone that controls blood sugar.
Not only that, the antioxidant content in various types of fruit, vegetables, and whole grains is also known to reduce diabetes complications and improve insulin sensitivity. This is the reason why the lacto ovo vegetarian diet is good for people with diabetes mellitus.
2. Lose weight
Vegetarian diets generally consume foods high in fiber and low in calories. Fiber can provide a feeling of fullness longer, so it can suppress appetite and prevent overeating.
Not only losing weight, this diet can also prevent various health problems related to excess weight, such as cholesterol, hypertension, diabetes, and heart disease.
3. Improves heart health
Vegetarian diets are generally low in cholesterol and saturated fat, as these are usually found in meat and processed products.
A plant-based diet has been shown to increase blood flow to the heart, improve blood vessel health, and reduce blood pressure. This contributes to reducing the risk of heart disease and disorders of the blood vessels.
4. Meet protein needs easily
Improper vegetarian diet can result in protein deficiency. However, a lacto ovo vegetarian diet can more easily meet daily protein needs, because it can consume eggs, milk, and their derivative products.
One egg contains 6-7 grams of protein, while milk, cheese, and other dairy products are also good sources of protein. Other sources of protein can be obtained from seeds, nuts, and processed products such as tempeh and tofu.
5. Reducing the risk of disease
Various studies suggest that a plant-based diet can reduce the risk of various diseases, such as cataracts, kidney stones, gallstones, and even cancer.
Both vegetarian and lacto ovo vegetarian diets offer a variety of health benefits. However, it is important for you to still pay attention to a balanced nutritious diet. Without a proper and healthy diet, you run the risk of nutritional deficiencies, such as protein, iron, vitamin B12, and good fats.
In order to get the various health benefits of being a lacto ovo vegetarian, choose fresh ingredients and prepare your own food. If you still have questions about the lacto ovo vegetarian diet and how to apply it, don't hesitate to consult a doctor.
