A lacto-ovo diet is a form of vegetarianism. Lacto-ovo vegetarians abide by the "I don't eat anything with a face" philosophy of eating, but they do consume some animal products. A lacto-ovo diet is one embraced by vegetarians who allow eggs and dairy products, along with plant-based foods, in their diet. There are nutritional advantages to this approach to vegetarianism that may make it more attractive than stricter forms, such as veganism.
Abundant B-12 Sources
If you're considering become a vegetarian and wondering whether to go the lacto-ovo route and include eggs and dairy in your diet, you should be aware that these foods provide vitamin B-12, which is not available in plant-based foods. Lacto-ovo vegetarians have the advantage over vegans in this respect. If you do not eat any foods from animal-based sources, B-12 deficiency is a valid and serious health concern. B-12 deficiency leads to megaloblastic anemia and can result in permanent nerve damage. Fortunately, vitamin B-12 is abundantly available in animal-based foods, including eggs and dairy products, that lacto-ovo vegetarians consume. Thus, it's easier to obtain B-12 on a lacto-ovo vegetarian diet than on a vegan diet.
Plenty of Protein
Most vegetarians are weary of being asked where they get their protein. Lacto-ovo vegetarians have the advantage of cutting short tedious questions about protein with a simple response: "I eat eggs and dairy products." These foods have plenty of the kind of protein that concerned friends and family members commonly understand. In this respect, being a lacto-ovo vegetarian may make your food preparation, and your nutrition-based conversations, a bit simpler than if you were a vegan.
Advantages of Lacto-Ovo Vegetarian Diets
According to the Harvard Family Health Guide, people who don't eat meat, including lacto-ovo vegetarians, are likely to have lower rates of heart disease, diabetes, cancer and obesity. Once thought of as a fringe diet, vegetarianism is now acknowledged by mainstream nutritional institutions, such as the American Dietetic Association, as superior to the average American diet in many ways. Heart disease kills more Americans than any other illness, and obesity is at epidemic proportions in the U.S. Vegetarians are less subject to these health problems, and in general they have a lower body mass index and fewer instances of cardiovascular disorders.
Becoming a Lacto-Ovo Vegetarian
Numerous resources exist for those interested in becoming a lacto-ovo vegetarian. The Vegetarian Resource Group provides a wealth of lact-ovo nutritional information and recipes. Magazines such as "Vegetarian Times" offer a monthly dose of inspiration. Many restaurants have lacto-ovo vegetarian-friendly fare on their menus. If you're considering becoming a lacto-ovo vegetarian, you'll be in good company. As many as 8 million people in the U.S. currently embrace a vegetarian lifestyle, according to "Harvard Women's Health Watch."
References
- American Dietetic Association; Appropriate Planned Vegetarian Diets Are Healthful, May Help in Disease Prevention and Treatment; July 2009
- "Harvard Women's Health Watch"; Becoming a Vegetarian; Oct. 2009
- Physicians Committee for Responsible Medicine: How Can I Get Enough Protein? The Protein Myth
- Physicians Committee for Responsible Medicine: Vegetarian Foods: Powerful for Health
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