What is the ovo lacto vegetarianism diet
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| LACTO OVO VEGETARIAN DIET |
Besides health reasons, many people opt for an ovo lacto vegetarianism diet due to its ethical implications.
For many people, being a vegetarian simply means abstaining from meat. However, there are several variations of vegetarianism, such as the ovo lacto vegetarianism diet.
For many people, being a vegetarian simply means abstaining from meat. However, there are several variations of vegetarianism, such as the ovo lacto vegetarianism diet.
P.S: an ovo-lacto vegetarianism diet is a predominantly plant-based diet that excludes meat, fish, and poultry, but includes dairy products and eggs.In the name, "lacto" refers to dairy products, while "ovo" refers to eggs.Many people adopt a lacto ovo vegetarian to reduce their consumption of animal products for ethical, environmental or health reasons.This article explains the pros and cons of an ovo lacto vegetarianism diet and provides a list of foods to eat and avoid, as well as a sample meal plan.
Vegetarianism
Vegetarianism is a diet that eliminates the consumption of all or most animal products. However, there are different ways to follow a vegetarian diet. Here are a few :
vegans:
these are the people who consume exclusively products of plant origin. They completely reject the consumption of animal foods such as lactose, eggs or honey from bees.
Lactovegetarians:
As their name suggests, these people consume plant and dairy products (i.e. milk and milk-derived products: yogurt, cheese, butter, etc.).
Ovo-vegetarians:
their diet is based on the consumption of plants and eggs. This is a very nutrient dense diet that
Ovo-lacto-vegetarians:
these are the people who consume plants, eggs and products derived from milk. Like the previous cases, they refrain from eating meat and fish. It is the most prevalent variant of vegetarianism in the West.
What is ovo-vegetarianism?
The ovo-vegetarian diet is a type of vegetarianism that excludes the consumption of meats, fish and dairy products. However, it does allow the consumption of eggs.
If you follow an ovo-vegetarian diet, you will continue to consume all of the foods found in vegetarianism, such as grains, mushrooms, vegetables, fruits, and vegetables. In addition, you can add eggs and derivatives to your dishes.
The benefits of the ovo-vegetarian diet?
Vegetarianism is known for its multiple health benefits, including lowering cholesterol. Most of the dishes are made from fruits and vegetables.
The vegetarian diet is considerably lower in calories and harmful to our body than a current Western diet loaded with processed products. But if it is not well structured it can lead to protein deficiency. The advantage of including egg in the diet is that it can easily support this possible protein deficiency.
Vegans should take in addition to B12, a vitamin found only in animal products. Ovo-vegetarians can get vitamin B12 from eggs.
What is Lacto-vegetarian?
A Lacto-vegetarian diet is a type of vegan diet that excludes the consumption of meat and fish. However, it is allowed to consume lacto
What is Lacto-vegetarian? Lacto-vegetarians can, on the other hand, consume milk and all its derivatives (yogurts, cheese, etc.). They can therefore benefit from protein intake from proteins present in dairy products, but also plant products: seeds, nuts, soybeans, pulses, cereals ...
What are the benefits of the OVO-LACTO vegetarianism diet?
Research has shown that a well-planned and balanced lacto ovo vegetarian can have beneficial effects on health.
1- ovo lacto vegetarianism diet has a lower risk of developing type 2 diabetes. That said, although eating meat is associated with a higher risk of type 2 diabetes, the protective effects of vegetarian diets may not be. linked to a lack of meat.
2- Vegetarian diets lower your risk of type 2 diabetes by increasing your intake of healthy foods, such as whole grains, fruits, vegetables, legumes, and nuts, and by decreasing your intake of saturated and trans carbohydrates. fats.
3- Plus, they've been shown to improve blood sugar control and improve sensitivity to insulin, a hormone that regulates your blood sugar.
4- Plus, plant-based diets are high in fiber, which slows digestion and improves blood sugar control. Vegetarian diets have also been shown to decrease hemoglobin A1c, a marker of long-term blood sugar control.
5- ovo lacto vegetarianism diet can help you maintain a healthy weight or promote weight loss.
6- Vegetarian diets are generally high in fiber and low in calories, which can promote feelings of fullness and prevent overeating.
7- Consumption of meat, certain types of fat, and refined carbohydrates has long been associated with atherosclerosis, a build-up of plaque in the arteries that can lead to heart disease.
8- A vegetarian diet has been shown to reduce the risk of coronary heart disease, and even vice versa. This is especially true when foods of animal origin are limited, as is the case when following a lacto ovo vegetarian
9- Plant-based diets have been shown to improve blood flow to the heart, improve blood vessel health, and reduce blood pressure - all of which may reduce the risk of heart disease
10- Vegetarian diets have been associated with a reduced risk of various cancers. A review of 96 studies found that vegetarians had an 8% reduced risk of cancer death compared to omnivores
11- Research has shown that the risk of cancer can be significantly reduced by eating a diet rich in foods containing plants such as fruits and vegetables. Additionally, some research suggests that diets high in red and processed meat may increase the risk of certain cancers.
12- And also who follow ovo-lacto vegetarianism diet have a lower risk of gallstone disease, a condition characterized by hard lumps of cholesterol or bilirubin forming in the gallbladder, which block the bile ducts and cause pain.
13- A 6-year study of 4,839 people found that non-vegetarians had a 3.8 times higher risk of developing gallstone disease than vegetarians. This may be due to lower cholesterol absorption in those following a vegetarian diet.
What are the Disadvantages and Considerations of the OVO-LACTO vegetarianism diet?
While a vegetarian diet has many health benefits, proper planning is essential to prevent adverse health effects.
Here are some factors to consider when adopting a lacto ovo vegetarian :
A vegetarian diet may be nutritionally sufficient, but special attention should be paid to your intake of iron, protein, zinc, and omega-3 fatty acids. Dietary supplements may be recommended in the absence of food sources containing these nutrients
Protein is essential for health. Vegetarian sources include eggs, dairy products, beans, peas, lentils, tofu, grains, nuts, and seeds. Foods rich in the amino acid, lysine - a building block of protein that is often lacking in plant-based diets - include legumes, nuts, seeds, and eggs
Iron carries oxygen around your body. Vegetarians may need 1.8 times more iron than omnivores. Vegetarian sources of iron include tofu, beans, lentils, fortified cereals, almonds, and green vegetables. Foods rich in vitamin C, such as citrus fruits and peppers, can increase the absorption
Zinc promotes growth, wound healing and a healthy immune system. Some plant-based and zinc-rich foods include beans, peas, lentils, tofu, peanut butter, cashews, cereals, and fortified cereals.
Omega-3 fatty acids include EPA, DHA, and ALA (a precursor to EPA and DHA). They support the health of the heart, eyes, skin, nerves and brain. Taking a seaweed oil supplement and eating foods like walnuts and flax can help you meet your omega-3 needs
With the increasing popularity of plant-based diets, there are many foods to choose from that are suitable for vegetarians.
However, many foods marketed for ovo-lacto vegetarianism diet are prepackaged and highly processed, which means they can contain a lot of unhealthy sugar, salt, fats and oils, and calories.
Be sure to check the ingredient list and nutrition label to decide if these foods are right for you.
abridgement:
An ovo-lacto vegetarianism diet is recommended if you want to reduce your intake of animal products without completely eliminating them.
This ovo-lacto vegetarianism diet has been linked to several potential health benefits, including reduced risk of obesity, heart disease, type 2 diabetes, and some cancers.
A lacto ovo vegetarian can help you eat more whole, unprocessed plant products, to which many health benefits associated with this mode of consumption are attributed.
Pay attention to your nutrient intake and read labels on packaged vegetarian foods to make sure your diet is in line with your health goals and nutritional needs.
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