Following a vegetarian diet means different things to different people. The term ovo-lacto vegetarian, or lacto-ovo, which means the same thing, follow a slightly different diet than vegans, flexitarians or pesce-vegetarians. One thing all types of vegetarianism have in common is decreased animal flesh intake. People may follow vegetarian diets strictly for health purposes or because they're opposed to the killing of animals for food and clothing. Approximately 2.5 percent of Americans follow some type of vegetarian diet, according to Colorado State University Extension.
Definition
An ovo-lacto diet excludes the use of all animal flesh, including meat, fish, poultry and seafood. Ovo-lacto vegetarians do, however consume eggs, milk and other dairy products. Ovo-lacto vegetarianism is the type of vegetarianism most people in American think of when they hear the term, according to the website Passionate Vegetarian. This diet differs from a vegan diet, which excludes eggs, dairy and often honey. Vegans also do not wear clothing made from animal products, such as leather shoes, silk and wool. Pesce-vegetarians eat fish in addition to following an ovo-lacto diet.
Restrictions
Ovo-lacto vegetarians do not eat any beef, pork, poultry, fish and other seafood or their by-products such as broth or gelatin. Because ovo-lacto vegetarians eat eggs and dairy they are less likely to have protein deficiencies than vegans, who rely on plants for protein. Animal sources of protein, unlike plant sources, generally provide all necessary amino acids.
Benefits
A vegetarian diet is lower in saturated fat than a diet that includes meats, which contain high amounts of saturated fat. Saturated fats, also found in many processed foods, contribute to high cholesterol levels. A diet heavy in plant foods is also generally higher in fiber than the typical American diet. High fiber intake can lower cholesterol and stabilize blood glucose levels. High fiber diets also help with weight loss by increasing feelings of fullness. Some types of cancer, such as colorectal cancer, may also be less common in those who eat a high-fiber diet, although this is controversial, Harvard School of Public Health states.
Concerns
People who follow an ovo-lacto vegetarian diet may develop vitamin B-12 deficiency if they don't consume enough milk in their diet. While animal sources provide the highest amounts of B-12, milk also contains the vitamin. Vegans, on the other hand, should take B-12 supplements to prevent deficiency. Iron deficiency can occur in vegetarians because they normally consume increased amounts of fiber, which can bind to iron and remove it from the body. Plants contain iron, but the form of iron they contain isn't as well absorbed as the heme-iron found in meats. If ovo-lacto vegetarians consume eggs, especially egg yolk regularly, they can increase their iron stores.
References
- International Vegetarian Union: Frequently Asked Questions; February 2011
- MayoClinic.com: Vegetarian Diet; June 2010
- Passionate Vegetarian: Types of Vegetarians; March 2007
- MedlinePlus: Iron in Diet; Linda Vorvick, MD; March 2009
- Colorado State Univeristy Extension: Vegetarian Diets; J. Anderson; May 2010
- Harvard School of Public Health: Fiber: Start Roughing It!; 2011
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