Can a Vegetarian Eat Eggs? Lacto-Ovo-Vegetarian Diet

Eggs are an excellent addition to a plant-based diet because they are rich in protein and help absorb fat-soluble vitamins and antioxidants found in plant foods, such as vitamin E and carotenoids. Eggs contain vitamin D and several B vitamins, as well as the antioxidants lutein and zeaxanthin, which help prevent macular degeneration. 

Combining plant foods with high-quality protein sources such as eggs can therefore help you meet your daily protein requirements for bone and muscle health while also ensuring optimal vitamin and mineral intake.

Here are a few reasons why eggs should be part of a balanced diet:

Rich in important nutrients

Even if you are an excellent cook, it can be challenging to obtain all the nutrients you require from a vegetarian diet. 

Eggs can help you meet your vitamin B12 requirements. Vitamin B12 has been shown to help with energy release and nerve function, as well as contribute to a reduction in fatigue.

Complete protein source

An average medium-sized egg contains 6.4 grams of protein. Although some plant foods contain protein, eggs are considered a complete protein source, meaning that they contain all 9 essential amino acids.

Protein is essential for hormone balance and muscle synthesis. Studies have shown that eating eggs promotes muscle growth after exercise, which is why they make excellent post-workout snacks. 

High in healthy fats

Healthy fats are vital for brain and heart health, and nearly two-thirds of the calories in eggs come from unsaturated fat, including polyunsaturated and monounsaturated fats. Eggs are also high in omega-3 fatty acids, with over 75 mg per egg.

Satiating

Eggs are low in calories but more filling than other plant-based proteins. 

According to studies, people who eat eggs for breakfast tend to be less hungry and consume fewer calories at lunch, as well as eat less food throughout the next 24 hours. They often have lower glucose levels and insulin responses, indicating that their blood sugar is more stable. Studies have also shown that eating eggs for breakfast may help control ghrelin levels, which is the hormone known to increase appetite.

Versatile and convenient

Eggs are versatile and easy to prepare. Hard-boiled eggs also make a convenient portable snack to take with you on the go.

High in nutrient-dense foods

Lacto-ovo-vegetarian diets are high in low-calorie, nutrient-dense foods such as fruits, vegetables, legumes, and whole grains, meaning they are also high in fiber, vitamins, minerals, and phytonutrients. 

Promotes weight loss

Since the lacto-ovo-vegetarian diet is high in fiber and protein and low in calories, it keeps you feeling full for longer and can help prevent you from overeating.

Lowers the risk of type II diabetes

Studies have suggested that the lacto-ovo-vegetarian diet helps improve insulin sensitivity and blood sugar levels. Moreover, it reduces hemoglobin A1c levels.

Improves heart health

Eating meat on a regular basis adds to the formation of plaque in the arteries, which is a primary cause of atherosclerosis and other heart diseases. A vegetarian diet that includes mostly plant-based foods lowers the risk of arterial disease by boosting blood flow, blood vessel health, and blood pressure.