What Are Differences Between a Lacto-Vegetarian and Vegetarian Diet?

A vegetarian diet can benefit your health and reduce your impact on the environment. Lacto-vegetarian diets include dairy products but exclude meat, fish, eggs, and poultry while vegetarian diets differ in their approach to dairy, eggs, and other animal products.

A vegetarian diet can benefit your health and reduce your impact on the environment. Many vegetarian diets are followed and differ in their approach to dairy, eggs, and other animal products. If you're considering adopting vegetarianism, you should plan your diet to ensure you get enough energy and nutrients for health.

What are the different types of vegetarian diets, and which will suit you best?

Vegetarianism means different things to different people. Most vegetarians avoid food of animal origin. But some accept eggs, others include fish, and some eat eggs but not meat. Some diets exclude all food of animal origin, including dairy:

Vegan

Vegan diets, the most restrictive type of vegetarian diet, shun all foods of animal origin, including honey, dairy, and eggs. Of course, vegans don't eat meat, poultry, or fish. Their food is entirely plant-based. Meeting protein and iron requirements is particularly challenging with the vegan diet and needs careful meal planning. People on vegan diets, especially children, should take supplements containing calcium and vitamins A, D, and B12.

Ovo-vegetarian

People following this diet don't eat dairy products, meat, fish, or poultry but eat eggs. Their food is mainly plant-derived, but including eggs helps meet their protein and vitamin B12 needs. 

Lacto-ovo vegetarian

These diets exclude meat, fish, and poultry but include eggs and dairy. Lacto-ovo diets can easily meet daily protein and energy needs.

Lacto-vegetarian

These diets include dairy products but exclude meat, fish, eggs, and poultry. People on such diets should plan their meals carefully to include enough plant protein daily. 

Pescatarian

These diets are plant-based but include fish. People following pescatarian diets don't eat meat, poultry, or eggs.

A lacto-vegetarian diet includes all foods of plant origin and dairy products. This allows you to have:

• Milk, smoothies, yogurt, cheese, butter, and ice cream
• Supplements like whey protein and casein, which are made from milk
• All fruits
• All vegetables
• Legumes and beans
• Cereals, bread, and pasta

As a lacto-vegetarian, you shouldn't be eating:

• Meat of any kind
• Fish and other seafood
• Poultry and eggs

You shouldn't eat gelatin or any desserts made with it since it is of animal origin.

You must read labels carefully when buying food products. Products like Quorn are meat-free but contain egg-white. Some also contain milk.

Eating a diet consisting of plant-based food and dairy products has several benefits. 

Chronic disease

People eating vegetarian diets have lower risks of heart disease, diabetes, obesity, and other chronic diseases.

Cancer

Vegetarian diets provide significant protection against cancer in general. People on a vegetarian diet have 8% less cancer than people eating meat, and vegans have a 15% less risk of cancer.

Weight loss and body composition

People eating vegetarian diets have lower body weight, body mass index (BMI), and fat mass. Changing to a vegetarian diet is associated with weight loss and a reduction in BMI.

Ethical benefits

Many people opt for vegetarian diets because they are concerned for animal welfare and want to avoid cruelty. People who follow vegan diets are usually concerned not only about what they eat but also about animal protection and the environment. Not eating animal or bird meat can be very satisfying. 

Vegetarian diets have always been prevalent in some cultures. More people are adopting them now, for various reasons:

• Family reasons. Their family eats only vegetarian food
• Cultural or religious reasons
• Concern for animals
• Concern for the environment
• Health concerns
• Poverty
• Dislike of meat and other animal products

It is entirely possible to be healthy and fit on a plant and dairy-based diet. You can easily get enough nutrients and energy from a lacto-vegetarian diet. 

Protein

This was once and can still be a major concern about plant-based diets. Animal-source proteins are complete proteins containing all nine essential amino acids required by your body. Except for soy proteins, most plant proteins are not complete proteins. But if you eat enough protein from different sources, you won't lack amino acids.

Vegetarian sources of protein include beans, peas, and lentils. They provide protein, fiber, vitamins, and minerals and are low in fat. Pulses, nuts, and seeds are valuable sources for people who don't eat meat. Milk and other dairy products also provide good quality protein. Choose low-fat varieties whenever available.

Carbohydrates

Carbs are essential parts of your diet. Be careful not to rely on sugars. The carbohydrate component of your diet should be starchy foods like bread, pasta, potatoes, and cereals. Look for wholegrain options when buying bread, pasta, and cereals.

Starchy foods are a necessary part of a healthy vegetarian diet. They're a good source of energy — each gram of carbohydrate yields four calories in the body. These foods also provide calcium, fiber, iron, and B vitamins.

Fats

You should have some fats in your diet. Vegetable oils contain unsaturated fats, which are better for heart and vascular health. Avoid lard, ghee, and butter, which are sourced from animals and which have high proportions of saturated fats. These raise your blood lipid and cholesterol levels and lead to chronic diseases. All fats are high in energy, so limit your consumption.

Other nutrients

Calcium. Vegetarians who don't use dairy products are likely to have a calcium deficiency. This weakens bones and teeth. You may need calcium supplements.

Iron. This essential mineral is needed to produce hemoglobin and for many enzyme systems to function. Vegetarian diets have low amounts of iron. Pulses, dried fruit, dark green leafy vegetables, nuts, and wholemeal bread help get enough iron for your body's needs. Iron-fortified cereals are another option.

Vitamin B12. This essential vitamin is vital for the nervous system and blood cell formation. People on a vegetarian diet can be deficient in this vitamin. Good vegetarian sources of this vitamin are milk, cheese, and fortified breakfast cereals. Ovo-vegetarians can also get vitamin B12 from eggs.

There are significant differences in vegetarian diets. Most vegetarian diets eliminate meat, fish, and poultry. People following such diets face challenges in meeting the recommended protein and iron intake. But there are acceptable options within vegetarian diets that make it possible to fulfill your requirements. With good planning, vegetarian diets can support health at every life stage, including childhood and pregnancy.

The type of vegetarian diet you've chosen determines your food choices. Knowledge of the options available and some attention to meal planning help you live a healthy and sustainable life.