Lacto-Vegetarian Diet :Its Advantages, Foods to Eat, and Meal Plan

The lacto-vegetarian diet is popular due to its adaptability and health benefits.
A lacto-vegetarian diet, like other types of vegetarianism, can help you reduce your environmental impact.
However, several factors must be considered to ensure that your diet is healthy and balanced.

Estimated reading time: 6 minutes

What is a lacto-vegetarian diet?

The lacto-vegetarian diet is a vegetarian diet that does not include meat, poultry, seafood, or eggs.
Unlike some other vegetarian diets, it allows for the consumption of dairy products such as yogurt, cheese, and milk.
Lacto-vegetarian diets are frequently adopted for environmental or ethical reasons.
Some people follow the diet for health reasons as well. In fact, cutting back on meat and other animal products may have a number of health benefits.
The lacto-ovo-vegetarian diet, ovo-vegetarian diet, and vegan diet are also popular forms of vegetarianism.

Benefits

A nutritious, well-rounded lacto-vegetarian diet can provide significant health benefits.

This eating pattern may have some health benefits:

1 – Improves heart health :
Several studies have found that lacto-vegetarian diets may improve heart health and lower several risk factors for heart disease.
According to an analysis of 11 studies, vegetarian diets such as the lacto-vegetarian diet may help lower total and LDL cholesterol, both of which can contribute to heart disease.
Several other studies have discovered that vegetarian diets may be associated with lower blood pressure. This is advantageous because high blood pressure is a major risk factor for heart disease and stroke.

2 – Promotes blood sugar control :
According to some research, eating a lacto-vegetarian diet may help improve blood sugar control.
A meta-analysis of six studies involving 255 people found that vegetarian diets resulted in significant reductions in hemoglobin A1c, a measure of long-term blood sugar control in people with type 2 diabetes.
Another study found that eating a vegetarian diet reduced the risk of developing type 2 diabetes.
Furthermore, a study of over 156,000 adults found that those who followed a lacto-vegetarian diet were 33% less likely to develop type 2 diabetes than those who followed a non-vegetarian diet.

3 – Supports weight loss :
Adopting a lacto-vegetarian diet may be beneficial not only to your health but also to your waistline.

In fact, several studies have found that vegetarians have a lower body mass index than meat eaters.
In addition, vegetarians consume fewer calories and more fiber than meat eaters. Both of these elements may be particularly beneficial for weight loss.
A meta-analysis of 12 studies found that people who followed a vegetarian diet for 18 weeks lost 4.5 pounds more than non-vegetarians.

4 – May reduce the risk of certain cancers :
A lacto-vegetarian diet has been linked to a lower risk of several types of cancer in numerous observational studies.
Notably, vegetarian diets have been linked to a 10-12% lower overall risk of cancer development. They’ve also been linked to a lower risk of certain types of cancer, such as colorectal and breast cancer.
Remember that these studies only show an association, not a cause-and-effect relationship.
More research is needed to determine whether a lacto-vegetarian diet can help reduce your risk of cancer.

Potential downsides

A well-balanced lacto-vegetarian diet can provide all of the nutrients your body requires.
However, if you don’t plan ahead of time, you could end up with nutritional deficiencies.
Meat, poultry, and seafood contain a variety of essential nutrients such as protein, iron, zinc, vitamin B12, and omega-3 fatty acids.
Eggs are also high in micronutrients like vitamin A and D.
A lack of these essential nutrients can result in symptoms such as stunted growth, anemia, impaired immune function, and mood changes.

If you eat a lacto-vegetarian diet, make sure you get these nutrients from other foods or supplements to meet your daily requirements.

Consuming whole foods such as fruits, vegetables, whole grains, healthy fats, milk products, and plant-based, protein-rich foods will help ensure you get the nutrients you require.
In some cases, a multivitamin or omega-3 supplement may be required to help fill any nutritional gaps.

Foods to eat

A lacto-vegetarian diet should consist of a variety of plant-based foods as well as dairy products.
As part of a lacto-vegetarian diet, you can eat the following foods:
Apples, oranges, berries, melons, peaches, pears, and bananas are examples of fruits.
Broccoli, cauliflower, kale, spinach, peppers, and arugula are examples of vegetables.
Lentils, beans, chickpeas, and peas are examples of legumes.
Avocado, coconut oil, and olive oil are examples of healthy fats.
Barley, buckwheat, quinoa, oats, rice, and amaranth are examples of whole grains.
Milk, yogurt, cheese, and butter are examples of dairy products.
Tofu, tempeh, nutritional yeast, whey, and vegetarian protein powder are all high in protein.
Almonds, walnuts, pistachios, Brazil nuts, hazelnuts, and nut butters
Chia, flax, hemp, pumpkin, and sunflower seeds are examples of seeds.
Cumin, turmeric, basil, oregano, rosemary, pepper, and thyme are among the herbs and spices used.

Foods to avoid

Meat, poultry, seafood, and eggs are not permitted in a lacto-vegetarian diet.
As part of a lacto-vegetarian diet, you should avoid the following foods:

Meats such as beef, pork, veal, and lamb, as well as processed meats such as bacon, sausage, deli meat, and beef jerky
Chicken, turkey, goose, duck, and quail are examples of poultry.
Salmon, shrimp, anchovies, sardines, mackerel, and tuna are examples of seafood.
Whole eggs, egg whites, and egg yolks are all examples of eggs.
Gelatin, lard, suet, and carmine are all meat-based ingredients.

Sample meal plan

Here’s a five-day sample meal plan to help you get started with a lacto-vegetarian diet.

Monday

Breakfast : oatmeal with cinnamon and banana slices

Lunch : Veggie burger with sweet potato wedges and salad on the side

Dinner : Stuffed bell peppers with quinoa, beans, and mixed vegetables

Tuesday

Breakfast : Yogurt with walnuts and mixed berries on top

Lunch : Lentils curry with brown rice, ginger, garlic, and tomatoes

Dinner : with peppers, green beans, carrots, and sesame-ginger tofu

Wednesday

Breakfast : Whey protein smoothie with vegetables, fruit, and nut butter

Lunch : chickpea pot pie served with roasted carrots

Dinner : tempeh teriyaki with broccoli and couscous

Thursday

Breakfast : chia seed overnight oats with milk and fresh fruit

Lunch : black beans, rice, cheese, guacamole, salsa, and vegetables in a burrito bowl

Dinner : vegetarian chili with sour cream and a salad on the side

Friday

Breakfast : Toast with avocado, tomatoes, and feta cheese

Lunch : Baked lentil ziti with roasted asparagus

Dinner : Tahini falafel wrap with tomatoes, parsley, onions, and lettuce

Lacto-vegetarian snack ideas

Here are some healthy snacks to include in your lacto-vegetarian diet:

Hummus and carrots

apple slices with nut butter

chips made from kale

crackers and cheese

Fruit and cottage cheese mixture

edamame roasted

berries in yogurt

Dark chocolate, nuts, and dried fruit trail mix

The lacto-vegetarian diet does not include meat, poultry, seafood, or eggs, but it does include dairy products.
It may be linked to a variety of health benefits, including a lower risk of cancer, increased weight loss, better blood sugar control, and improved heart health.
To meet your nutritional needs, however, make sure to eat plenty of nutrient-dense, whole foods.