The lacto-vegetarian diet is popular due to its adaptability and health advantages.
A lacto-vegetarian diet, like other types of vegetarianism, can help you lessen your environmental impact (1).
However, various elements must be considered to ensure that your diet is nutritious and balanced.
This article discusses the advantages and disadvantages of a lacto-vegetarian diet, a list of items to consume, and a sample meal plan.
What is a lacto-vegetarian diet?
The lacto-vegetarian diet is a vegetarian diet that does not include meat, poultry, shellfish, or eggs.
Unlike several other vegetarian diets, it allows for consuming dairy products such as yogurt, cheese, and milk.
Lacto-vegetarian diets are frequently adopted on environmental or ethical grounds.
Some people follow the diet for health reasons as well. In reality, cutting back on meat and other animal products may have some health benefits (2).
The lacto-ovo-vegetarian diet, ovo-vegetarian diet, and vegan diet are also popular kinds of vegetarianism.
Benefits
A balanced, well-rounded lacto-vegetarian diet can provide significant health advantages.
The following are some of the potential health benefits of this dietary plan.
Improves heart health
Numerous studies have revealed that lacto-vegetarian diets may enhance heart health and lower several risk factors for heart disease.
According to an analysis of 11 research, vegetarian diets such as the lacto-vegetarian diet may help decrease total and LDL (bad) cholesterol, which can contribute to heart disease (3).
Additional research has discovered that vegetarian diets may be associated with lower blood pressure. This is advantageous since high blood pressure is a significant risk factor for heart disease and stroke (4).
Promotes blood sugar control
Some studies say eating a lacto-vegetarian diet may improve blood sugar management.
A meta-analysis of six trials involving 255 participants found that vegetarian diets significantly reduced hemoglobin A1c (HbA1c), a measure of long-term blood sugar management in persons with type 2 diabetes (5).
Another study found that eating a vegetarian diet was linked to a decreased risk of getting type 2 diabetes (6).
Furthermore, research on over 156,000 individuals discovered that those who maintained a lacto-vegetarian diet were 33% less likely to acquire type 2 diabetes than those who followed non-vegetarian diets (7).
Supports weight loss
Adopting a lacto-vegetarian diet may be beneficial not only to your health but also to your waistline.
Multiple studies have found that vegetarians have a lower body mass index (BMI) than meat eaters (8, 9).
In addition, vegetarians consume fewer calories and more fiber than meat eaters. Both elements may be particularly effective for weight loss (10, 11).
A meta-analysis of 12 research found that those who followed a vegetarian diet for 18 weeks lost 4.5 pounds (2 kg) more than non-vegetarians (12).
May reduce the risk of certain cancers.
A lacto-vegetarian diet has been linked to a lower risk of various forms of cancer in numerous observational studies.
Notably, vegetarian diets have been related to a 10-12% decreased risk of cancer development. They’ve also been associated with a lower risk of some forms of cancer, including colorectal and breast cancer (13, 14, 15).
Remember that these studies only indicate a connection, not a cause-and-effect link.
More study is needed to determine whether a lacto-vegetarian diet can help minimize your cancer risk.
Potential downsides
A well-balanced lacto-vegetarian diet can provide all of the nutrients your body needs.
However, if you don’t plan ahead of time, you might end up with dietary inadequacies.
Meat, poultry, and seafood include essential elements such as protein, iron, zinc, vitamin B12, and omega-3 fatty acids (16, 17).
Eggs are also high in micronutrients like vitamin A and D. (18).
A lack of these essential nutrients can result in stunted development, anemia, decreased immunological function, and mood disorders (19, 20, 21, 22).
If you eat a lacto-vegetarian diet, ensure you receive these nutrients from other foods or supplements to satisfy your daily requirements.
Eating entire meals such as fruits, vegetables, whole grains, healthy fats, milk products, and plant-based, protein-rich foods can help guarantee you obtain the necessary nutrients.
In rare circumstances, a multivitamin or omega-3 supplement may be required to assist replace any nutritional shortages.
Foods to eat
A lacto-vegetarian diet should include a range of plant-based meals and 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.
- Vegetables: Broccoli, cauliflower, kale, spinach, peppers, and arugula.
- Lentils, beans, chickpeas, and peas are examples of legumes.
- Avocado, coconut oil, and olive oil are examples of healthy fats.
- Some examples of whole grains include barley, buckwheat, quinoa, oats, rice, and amaranth.
- 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 butter are examples of nuts.
- Chia, flax, hemp, pumpkin, and sunflower seeds are examples of seeds.
- Herbs and spices: Cumin, turmeric, basil, oregano, rosemary, pepper, and thyme.
Foods to avoid
Meat, poultry, fish, and eggs are not permitted in a lacto-vegetarian diet.
As part of a lacto-vegetarian diet, you should avoid the following foods:
- Meat includes beef, hog, veal, lamb, and processed meat products such as bacon, sausage, deli, and beef jerky.
- Poultry includes chicken, turkey, goose, duck, and quail.
- Salmon, shrimp, anchovies, sardines, mackerel, and tuna are examples of seafood.
- Whole eggs, egg whites, and egg yolks are all types of eggs.
- Gelatin, lard, suet, and carmine are all meat-based substances.
Sample meal plan
Here’s a five-day sample meal plan to help you start a lacto-vegetarian diet.
Monday
- Oatmeal with cinnamon and sliced banana for breakfast
- Lunch consists of a vegetarian burger with sweet potato wedges and a side salad.
- Dinner: stuffed bell peppers with quinoa, beans, and other vegetables
Tuesday
- Yogurt with walnuts and mixed berries for breakfast
- Curry lentils with brown rice, ginger, garlic, and tomatoes for lunch
- Stir-fry with peppers, green beans, carrots, and sesame-ginger tofu for dinner
Wednesday
- Smoothie with whey protein, vegetables, fruit, and nut butter for breakfast
- Chickpea pot pie with roasted carrots for lunch
- Teriyaki tempeh with broccoli and couscous for dinner
Thursday
- Overnight oats with chia seeds, milk, and fresh fruit for breakfast
- For lunch, Burrito bowl with black beans, rice, cheese, guacamole, salsa, and veggies.
- Dinner: vegetarian chili with sour cream and a salad on the side
Friday
- Avocado toast with tomatoes and feta cheese for breakfast
- Lentil-baked ziti with roasted asparagus for lunch
- Dinner: tahini-topped falafel wrap with tomatoes, parsley, onions, and lettuce
Lacto-vegetarian snack ideas
Here are some nutritious snacks to add to your lacto-vegetarian diet:
- carrots and hummus
- sliced apples with nut butter
- kale chips
- cheese and crackers
- mixed fruit with cottage cheese
- roasted edamame
- yogurt with berries
- trail mix with dark chocolate, nuts, and dried fruit
The bottom line
The lacto-vegetarian diet does not contain meat, poultry, fish, or eggs but includes dairy products.
It may be linked to various health advantages, including a lower risk of cancer, enhanced weight reduction, better blood sugar control, and improved heart health.
You achieve your nutritional demands; however, eat enough nutrient-dense, whole meals.
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