[ad_1]
By Rachael Link, MS, RD
Many people follow the lacto-vegetarian diet for its flexibility and health benefits.
Like other variants of vegetarianism, a lacto-vegetarian diet can help reduce your impact on the environment (1 Trusted source).
However, there are several factors to take into account to ensure that your diet is healthy and balanced.
This article discusses the pros and cons of a lacto-vegetarian diet, in addition to providing a list of food items to eat and an example of a meal plan.
What is a lacto-vegetarian diet?
The lacto-vegetarian diet is a variation of vegetarianism that excludes meat, poultry, seafood and eggs.
Unlike other vegetarian diets, it includes some dairy products, such as yogurt, cheese and milk.
People often adopt a lacto-vegetarian diet for environmental or ethical reasons.
Some also choose to follow the diet for health reasons. In fact, reducing your consumption of meat and other animal products may be badociated with several health benefits (2Trusted Source).
Other common forms of vegetarianism include the lacto-ovo-vegetarian diet, the ovo-vegetarian diet and the vegan diet.
summary
The lacto-vegetarian diet is a type of vegetarianism that excludes meat, poultry, seafood and eggs, but includes dairy products. People can choose to adopt a lacto-vegetarian diet for environmental, ethical or health reasons.
Advantages
Eating a nutritious and balanced lacto-vegetarian diet can provide impressive health benefits.
Below are some of the potential health benefits badociated with these eating habits.
Improve heart health
Many studies have shown that lacto-vegetarian diets can improve heart health and reduce several common risk factors for heart disease.
A review of 11 studies showed that a vegetarian diet like the lacto-vegetarian diet can help lower total cholesterol and LDL (bad cholesterol), two factors that can contribute to heart disease (3Trusted Source).
Several other studies have shown that vegetarian diets can be linked to a reduction in blood pressure. This is beneficial because high blood pressure is a key risk factor for heart disease and stroke (Source 4Trusted).
Promotes control of blood glucose
Some research suggests that the adoption of a lacto-vegetarian diet could help improve blood sugar control.
A review of 6 studies including 255 people badociated vegetarian diets with significant reductions in hemoglobin A1c (HbA1c), a marker of long-term control of blood glucose levels in people with type 2 diabetes (5Trusted Source ).
Another review indicated that following a vegetarian diet was badociated with a lower risk of developing Type 2 diabetes (6Trusted Source).
In addition, a study of more than 156,000 adults found that those on a lacto-vegetarian diet were 33% less likely to develop type 2 diabetes than those on a non-vegetarian diet (7Trusted Source).
Supports weight loss
The adoption of a lacto-vegetarian diet can be not only beneficial for your health, but also for your waistline.
In fact, several studies have shown that vegetarians generally have a lower body mbad index (BMI) than meat consumers (8Trusted Source, 9Trusted Source).
Vegetarians also tend to consume fewer calories and more fiber than meat eaters. Both of these factors can be particularly beneficial for weight loss (10Trusted Source, 11Trusted Source).
An extensive review of 12 studies showed that people who followed a vegetarian diet for 18 weeks lost on average 4.5 pounds (2 kg) more than non-vegetarians (12Trusted Source).
May reduce the risk of certain cancers
Numerous observational studies have shown that following a lacto-vegetarian diet may be badociated with a reduction in the risk of several types of cancer.
Notably, vegetarian diets have been badociated with an overall risk of developing cancer by 10 to 12% lower. They have also been badociated with some risk reduction for certain types, including colorectal cancer and bad cancer (13Trusted Source, 14Trusted Source, 15Trusted Source).
Do not forget that these studies show an badociation and not a cause-and-effect relationship.
Additional research is needed to badess whether following a lacto-vegetarian diet can help reduce your risk of cancer.
summary
Studies show that eating a balanced lacto-vegetarian diet can help improve heart health, improve blood glucose control, lose weight and reduce the risk of certain types of cancer.
Potential disadvantages
A balanced lacto-vegetarian diet can provide all the nutrients your body needs.
However, without proper planning, this can increase your risk of nutritional deficiencies.
Meat, poultry and seafood provide a range of important nutrients including protein, iron, zinc, vitamin B12 and omega-3 fatty acids (16Trusted Source, 17).
Eggs are also rich in many micronutrients, such as vitamins A and D (source 18Trusted).
A deficiency in these important nutrients can lead to symptoms such as stunting, anemia, impaired immune function, and mood changes (Source 19Trusted, Source 20Trusted, Source 21Trusted, Source 22Trusted) .
If you are following a lacto-vegetarian diet, make sure these nutrients come from other sources of food or supplements to meet your daily needs.
Filling your diet with complete foods like fruits, vegetables, whole grains, healthy fats, dairy products and protein-rich plant foods will help you get the nutrients you need.
In some cases, a multivitamin or omega-3 supplement may also be needed to help fill the gaps in your diet.
summary
Following a lacto-vegetarian diet requires you to pay close attention to your nutrient intake. Using supplements and following a diet rich in whole foods can help you meet your daily needs and prevent nutritional deficiencies.
Foods to eat
A healthy lacto-vegetarian diet should include a variety of plant-based foods and dairy products.
Here are some foods that you can consume as part of a lacto-vegetarian diet:
- Fruits: apples, oranges, berries, melons, peaches, pears, bananas
- Vegetables: broccoli, cauliflower, kale, spinach, peppers, arugula
- Legumes: lentils, beans, chick peas, peas
- Healthy fats: avocado, coconut oil, olive oil
- Whole grains: barley, buckwheat, quinoa, oats, rice, amaranth
- Dairy products: milk, yogurt, cheese, butter
- Protein foods: tofu, tempeh, yeast, whey, vegetarian protein powder
- Nuts: almonds, walnuts, pistachios, brazil nuts, hazelnuts, nut butters
- Seeds: chia, flax, hemp, pumpkin and sunflower seeds
- Herbs and spices: cumin, turmeric, basil, oregano, rosemary, pepper, thyme
summary
A lacto-vegetarian diet can include a variety of different foods, including fruits, vegetables, whole grains, healthy fats, dairy products, and high-protein foods.
Foods to avoid
A lacto-vegetarian diet does not include meat, poultry, seafood and eggs.
Here are some of the foods you should avoid as part of a lacto-vegetarian diet:
- Me at: beef, pork, veal, lamb and processed meat products such as bacon, sausages, cold cuts and dried beef
- Poultry: chicken, turkey, goose, duck, quail
- Seafood: salmon, shrimps, anchovies, sardines, mackerel, tuna
- Eggs: includes whole eggs, egg whites and egg yolks
- Meat ingredients: gelatin, lard, tallow, carmine
summary
A lacto-vegetarian diet limits the consumption of meat, poultry, seafood, eggs and meat ingredients.
Sample meal plan
Here's an example of a five-day meal plan that you can use to start a lacto-vegetarian diet.
On Monday
- Breakfast: oatmeal flakes with cinnamon and sliced banana
- Breakfast: Vegetarian burger with sweet potato wedges and a salad
- Having dinner: peppers stuffed with quinoa, beans and mixed vegetables
Tuesday
- Breakfast: yoghurt with nuts and mixed berries
- Breakfast: curry lentils with brown rice, ginger, garlic and tomatoes
- Having dinner: sauteed with peppers, green beans, carrots and sesame-ginger tofu
Wednesday
- Breakfast: smoothie with whey protein, vegetables, fruits and nut butter
- Breakfast: Chickpea pie with a side of roasted carrots
- Having dinner: Teriyaki tempeh with broccoli and couscous
Thursday
- Breakfast: Oats overnight with chia seeds, milk and fresh fruits
- Breakfast: burrito bowl with black beans, rice, cheese, guacamole, salsa and vegetables
- Having dinner: vegetarian pepper with sour cream and salad
Friday
- Breakfast: toast with avocado with tomatoes and feta cheese
- Breakfast: ziti cooked with lentils with roasted asparagus
- Having dinner: falafel wrap with tahini, tomatoes, parsley, onions and lettuce
Lacto-vegetarian snack ideas
Here are some healthy snacks that you can include in a lacto-vegetarian diet:
- carrots and hummus
- sliced apples with walnut butter
- Kale Chips
- cheese and crackers
- fruit mix with cottage cheese
- roasted edamame
- berry yogurt
- trail mix with dark chocolate, nuts and dried fruits
summary
The five-day sample menu above provides meal and snack ideas that you can enjoy as part of a lacto-vegetarian diet. You can adapt them to your personal tastes and preferences.
The final result
The Lacto-Vegetarian Diet excludes meat, poultry, seafood and eggs, but includes dairy products.
It can be badociated with many health benefits, including a reduced risk of cancer, increased weight loss, as well as better control of blood sugar and heart health.
Still, be sure to stock up on nutrient-rich whole foods to meet your nutritional needs.
Republished with the permission of our Healthline Media Associate.
Related articles on the web
From your site
[ad_2]
Source link
