Lacto-vegetarian Diet: Health Benefits, Risks, & Diet Plan

Nutrition

oi-Neha Ghosh

By Neha Ghosh

Friday, July 26, 2019, 10:23

Forget Mediterranean diet, Paleo diet, Atkins diet and DASH (Dietary Approaches to Stop Hypertension) diet! Lacto-vegetarian diet is the new trend - which people are opting due to its numerous health benefits.

What Is A Lacto-vegetarian Diet?

A lacto-vegetarian diet is a type of vegetarian diet that excludes poultry, meat, seafood, and eggs. In other words, a lacto-vegetarian diet includes all plant-based foods and dairy products like yogurt, cheese, milk, goat's milk, etc.

According to a study, reducing the intake of meat and other animal products benefits your health in several ways ^[1] .

In India, some communities follow a lacto-vegetarian diet as their religious practices and beliefs demand so.

Health Benefits Of Lacto-vegetarian Diet

1. Aids in losing weight

Studies have shown that body mass index (BMI) is lower in vegetarians as compared to those who eat meat ^[2] . Plant-based diets contain fewer calories, more fibre than meat-based diets, which is beneficial for losing weight.

2. Supports heart health

According to a report published in the Journal of the American Heart Association, lacto-vegetarian diet aids in lowering bad cholesterol, which is a major contributor to heart disease ^[3] . Vegetarian diet, like the lacto-vegetarian diet, is helpful in reducing high blood pressure level, thereby lowering the risk for heart attack and brain stroke.

3. Prevents cancer

According to a study published in the Cancer Management and Research, the consumption of a vegetarian diet can lower the risk of developing several kinds of cancer by 10-12 per cent ^[4] .

4. Controls blood sugar

Research studies have shown that lacto-vegetarian diet can control blood sugar levels. A study which included 255 type 2 diabetic people who consumed vegetarian diet had a significant reduction in haemoglobin A1c (HbA1c) ^[5] .

156,000 adults who followed a lacto-vegetarian diet were 33 per cent less likely to have type 2 diabetes, compared to those who follow non-vegetarian diets, mentioned concluded a research study, published in the Nutrition Journal ^[6] .

Foods To Eat On A Lacto-vegetarian Diet

• Fruits - Oranges, peaches, bananas, apples, melons, berries, and pears.

• Vegetables - Bell peppers, spinach, broccoli, cauliflower, kale and arugula.

• Whole grains - Oats, rice, quinoa, amaranth, barley, and buckwheat.

• Legumes - Chickpeas, peas, lentils, and beans.

• Dairy products - Butter, cheese, yogurt, and milk.

• Healthy fats - Avocado, olive oil, and coconut oil.

• Nuts - Hazelnuts, almonds, walnuts, Brazil nuts, pistachios, and nut butters.

• Protein foods - Tofu, tempeh, vegetarian protein powder, whey, and nutritional yeast.

• Seeds - Sunflower seeds, chia seeds,pumpkin seeds, Flaxseeds, and hemp seeds.

• Herbs and spices - Rosemary, thyme, cumin, oregano, turmeric, pepper, and basil.

Foods To Avoid On A Lacto-vegetarian Diet

• Meat - Lamb, beef, pork, veal, and processed meat products like sausage, bacon, and deli meat.

• Poultry - Chicken, goose, turkey, duck, and quail.

• Eggs - Egg yolks, egg whites, and whole eggs.

• Seafood - Sardines, mackerel, tuna, salmon, shrimp, and anchovies.

• Meat-based ingredients - Carmine, gelatin, suet, and lard.

Side Effects Of Lacto-vegetarian Diet

Meat, seafood, and poultry are a rich source of protein, zinc, iron, omega 3 fatty acids, and vitamin B12. Eggs are an excellent source of vitamin A and vitamin D. A deficiency in these nutrients can lead to certain health conditions like changes in mood, anaemia, impaired immune function, and stunted growth ^[7] , ^[8] .

Diet Plan For Lacto-vegetarian Diet

Monday meal plan

Breakfast

• Oatmeal with cinnamon powder and sliced banana

Lunch

• Vegetable burger with sweet potato wedges and side salad

Dinner

• Bell peppers stuffed with quinoa, mixed veggies, and beans

Tuesday meal plan

Breakfast

• Yogurt topped with walnuts and mixed berries

Lunch

• Lentil curry with brown rice, garlic, ginger, and tomatoes

Dinner

• Stir-fry peppers, carrots, green beans, carrots, and sesame-ginger tofu

Wednesday meal plan

Breakfast

• Smoothie with veggies, fruit, whey protein, and nut butter

Lunch

• Chickpea pot pie with a side of roasted carrots

Dinner

• Teriyaki tempeh with couscous and broccoli

Thursday meal plan

Breakfast

• Oats with milk, chia seeds, and fruits

Lunch

• Burrito bowl with black beans, cheese, rice, salsa, guacamole, and vegetables

Dinner

• Vegetables with sour cream and a side salad

Friday meal plan

Breakfast

• Avocado toast with tomatoes and feta cheese

Lunch

• Roasted asparagus and lentils

Dinner

• Falafel wrap with tahini, onions, parsley, tomatoes, and lettuce.

Healthy Snacks To Include In A Lacto-vegetarian Diet

• Sliced apples with nut butter

• Carrots and hummus

• Cheese and crackers

• Mixed fruit with cottage cheese

• Kale chips

• Yogurt with berries

• Roasted edamame

• Trail mix with nuts, dried fruit, and dark chocolate