Type of diet: High protein and High fiber diet
Calorie: Low calorie
Protein: High protein
Fat: Low fat
Carbs: Low carbs
Fiber: High fiber
Diet Speciality:
The lacto-vegetarian diet is a variety of vegetarianism that excludes meat, poultry, seafood, and eggs. Unlike some other vegetarian diets, it includes certain dairy products, such as yogurt, cheese, and milk. People usually adopt a lacto-vegetarian diet for environmental or ethical reasons. It may be associated with numerous health benefits, including a reduced risk of cancer, increased weight loss, and improved blood sugar control, and heart health.
Lacto-vegetarian is a term that describes a vegetarian who does not eat eggs but does eat dairy products. In other words, a lacto-vegetarian diet includes all plant-based foods, including fruits, vegetables, grains, and beans, as well as dairy products such as milk, cheese, butter, goat cheese, goat’s milk, and any other products made from these foods such as ice cream. A Lacto vegetarian diet would include foods such as vegetarian cheese pizza, bean and cheese burritos, vegetable curries, grilled cheese sandwiches, for example while eliminating scrambled eggs, omelette, and other foods containing eggs such as mayonnaise, egg noodles, egg whites, and meringue.(Basics et al., n.d.)
Origin and History:
A lacto-vegetarian (sometimes referred to as a lactarian; from the Latin root lact-, milk) diet is a diet that abstains from the consumption of meat as well as eggs, while still consuming dairy products such as milk, cheese, yogurt, butter, ghee, cream, and kefir.
The concept and practice of Lacto-vegetarianism among a significant number of people come from ancient India.
An early advocate of Lacto-vegetarianism was the Scottish physician George Cheyne who promoted milk and vegetable-based diet to treat obesity and other health problems in the early 18th century. During the 19th century, the diet became associated with naturopathy. German naturopaths Heinrich Lahmann and Theodor Hahn promoted lacto-vegetarian diets of raw vegetables, whole wheat bread, and dairy products such as milk
(Wikipedia et al., 1918)
Diet Mechanism:
A healthful Lacto- vegetarian diet involves a variety of nutritious foods like fruits, vegetables, grains, healthy fats, it certainly includes dairy products, such as yogurt, cheese, and milk, and plant-based proteins for example include fruits like apples, bananas, berries, oranges, melons, pears, peaches, and Vegetables like leafy greens, asparagus, broccoli, tomatoes, and carrots. Grains may include quinoa, barley, buckwheat, rice, oats, and legumes, and pulses like lentils, beans, peas, chickpeas. Nuts are a rich source of protein and healthy fats like almonds, walnuts, cashews, chestnuts, and some seeds like flaxseeds, chia, and hemp seeds and healthy fats good for the heart health and so many diseases include coconut oil, olive oil, avocados, and proteins rich sources like tempeh, tofu, seitan, natto, nutritional yeast, spirulina, dairy products such as milk, curd, butter, ghee, etc are important for a lacto vegetarian diet to add a high amount of proteins and high energy-yielding foods in the diet to enhance better health.
Milk:
Foods in the milk group provide essential nutrients, including calcium, potassium, vitamin D, and protein. Diets rich in milk and milk products help build and maintain bone mass. This may reduce the risk of the bone-thinning disease osteoporosis. Milk products are especially important to bone health during childhood and adolescence when bone mass is being built. Diets that include milk products tend to have a higher overall nutritional quality. Calcium-fortified foods and drinks such as soy beverages or orange juice are other sources of calcium but may not provide other necessary nutrients. Potassium may help to maintain healthy blood pressure. Milk products, especially yogurt and milk, provide potassium. Vitamin D functions in the body to maintain proper levels of calcium and phosphorous, by helping to build and maintain bones. Milk that is fortified with vitamin D is a good source of this nutrient.(Symptoms et al., n.d.)
Yogurt:
Yogurt provides almost every nutrient that the body needs. It is especially high in calcium, B vitamins, and trace minerals especially the Greek variety, which is very high in protein. Protein is helpful for appetite and weight control. Some types of yogurt contain probiotics, which may boost digestive health by reducing the symptoms of common gastrointestinal disorders, such as bloating, diarrhea, and constipation. Yogurt provides probiotics, vitamins, and a mineral, all of which may boost immune health and prevent certain illnesses and it is rich in vitamins and minerals that play a key role in bone health. Consuming it regularly may reduce the risk of osteoporosis. Despite its fat content, yogurt appears to benefit heart health by increasing “good” HDL cholesterol and reducing blood pressure. Yogurt is high in protein, which is very filling, and may improve diet overall. Both of these aspects help with weight management.
(Yogurt et al., 2020)
Cheese:
The calcium, protein, magnesium, zinc, and vitamins A, D, and K content which helps in bone development in children and young adults, and osteoporosis prevention. Cheese can enhance dental health. Calcium plays an important role in tooth formation, and cheese is a good source of calcium and eating cheese can raise the pH level in dental plaque, offering protection against dental cavities. Calcium can help reduce blood pressure usually low-fat, low-sodium cheeses are recommended. A suitable low-sodium cheese would be low-fat or reduced-fat natural like Swiss cheese. Other low-fat cheeses include cottage cheese, ricotta cheese, parmesan, feta, and goat’s cheese, and low-fat cream cheese. As a fermented food, cheese may help boost healthy gut bacteria. This could have a positive effect on blood cholesterol levels.(Farm et al., 2012)
Fruits: Fruits are sources of many essential nutrients that are under-consumed, including potassium, dietary fiber, vitamin C, and folate (folic acid). Most fruits are naturally low in fat, sodium, and calories. None have cholesterol. Diets rich in potassium may help to maintain healthy blood pressure. Fruit sources of potassium include bananas, prunes, and prune juice, dried peaches and apricots, cantaloupe, honeydew melon, and orange juice. Vitamin C is important for the growth and repair of all body tissues helps heal cuts and wounds, and keeps teeth and gums healthy. Folate (folic acid) helps the body form red blood cells. Helps to reduce the risk of neural tube defects, spina bifida, and anencephaly during fetal development and women of childbearing age who may become pregnant should consume adequate folate from foods and in addition 400 mcg of synthetic folic acid from fortified foods or supplements.(Posts et al., 2021)
Vegetables: Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C. Vegetables are naturally low in fat and calories and low cholesterol. Diets rich in potassium may help to maintain healthy blood pressure. Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, spinach, lentils, and kidney beans. Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower the risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories. Folate (folic acid) helps the body form red blood cells. Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C aids in iron absorption. Vitamin A keeps eyes and skin healthy and helps to protect against infections. Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C aids in iron absorption.(Fruits & Prevention, n.d.)
Whole grains: Whole grains offer an entire package of health benefits, unlike refined grains, which are removed of important nutrients in the refining process. All whole-grain kernels contain three parts: the bran, germ, and endosperm. Each section includes health-promoting nutrients. The bran is the fiber-rich outer layer that supplies B vitamins, iron, copper, zinc, magnesium, antioxidants, and phytochemicals. Phytochemicals are natural chemical compounds in plants that have been examined for their role in disease prevention. The germ is the core of the seed where growth occurs; it is rich in healthy fats, vitamin E, B vitamins, phytochemicals, and antioxidants. The endosperm is the interior layer that holds carbohydrates, protein, and small amounts of some B vitamins and minerals. Bran and fiber slow the breakdown of starch into glucose- thus maintaining a steady blood sugar rather than causing sharp spikes. Phytochemicals and essential minerals such as magnesium, selenium, and copper found in whole grains may protect against some cancers. Fiber helps lower cholesterol as well as move waste through the digestive tract. Fiber also helps prevent the formation of small blood clots that can trigger heart attacks or strokes. (Palsdottir, 2016)
Legumes: The nutrient content (protein, carbohydrate, and micronutrients) of legumes provide to addressing under-nutrition, especially protein-calorie malnutrition among children and nursing mothers in developing countries where supplementing cereal-based diets with legumes is suggested as one of the best answers to protein-calorie malnutrition. Moreover, legumes play a role in the prevention, improvement, and treatment of disease conditions such as diabetes mellitus, cardiovascular diseases, cancer diseases (e.g. breast and prostate cancers) and lowers blood cholesterol levels. Most of these disease conditions are connected with over-nutrition and obesity and are considered diseases of the rich. It is, therefore, required that including legumes in a health-promoting diet is important in meeting the major dietary recommendations to improve the nutritional status of undernourished as well as over-nourished individuals and to reduce the risk of chronic diseases such as cardiovascular disease, diabetes mellitus, and cancer.(Of & Benefits, 2021)
Nuts and seeds: Nuts and seeds are packed with a powerful punch of vitamins, minerals, and fats. Eating a serving of nuts 4 or 5 times a week may help reduce the risk of coronary artery disease. Nuts and seeds such as pistachios, peanuts, pumpkin seeds, and sunflower seeds contain healthful mono and polyunsaturated fats. These fats help manage inflammation and maintain the normal structure of every cell in the body. Consuming certain specific nuts including peanuts, almonds, hazelnuts, pistachios, pecans, and walnuts can reduce the risk of heart disease. Nuts help lower LDL
cholesterol levels. Nuts and seeds are a rich source of dietary fiber that helps slow the rate of digestion and promote regular bowel movements. Nuts can be useful in protecting from coronary artery disease. Nuts contain arginine, a precursor to nitric oxide that can help relax the blood vessels and prevent clotting. Walnuts and flax seeds boost healthy fat intake because they are a rich source of alpha-linolenic acid, a type of omega-3 fatty acid that can help protect against heart disease. Consuming nuts and seeds will help to nourish their red blood cells, maintain brain function, and fight excess inflammation.
(Technology et al., n.d.)
Benefits of Lacto- Vegetarian Diet:
· Improves heart health: Lacto-vegetarian diets may improve heart health and decrease several common risk factors for heart disease and this diet may help lower total and LDL (bad) cholesterol, as high blood pressure is a key risk factor for heart disease and stroke this Lacto- vegetarian diet will help to maintain.
· Promotes blood sugar control: Lacto-vegetarian diet could help enhance blood sugar control and a vegetarian diet was associated with a lower risk of developing type 2 diabetes.
· Hypertension Control: Eating a plant-based and dairy-based diet may help lower high blood pressure.
· Enhance Insulin Response: Going lacto-vegetarian won’t cure type 2 diabetes but it may help stabilize blood sugar and make the body more responsive to insulin as long as eating a balanced diet. It could also reduce your risk of other complications related to type 2 diabetes
· Cancer Protection: Lacto-vegetarians have lower cancer rates than nonvegetarians, implying a relationship between following a plant-based and dairy-based diet and a lower risk of certain types of cancer.
· Lower Metabolic Syndrome Risk: Some studies suggest people who fill their plates with plants and milk products also manage to have lower rates of metabolic syndrome, a group of risk factors that may raise the risk of chronic conditions, including type 2 diabetes and heart disease.
· Gives healthy skin: Fruits and vegetables are very rich in vitamins, minerals and also have sufficient antioxidants. Moreover, as they are water-based. Many vegetarian foods also are rich sources of antioxidants that help stay disease-free, with healthier skin.
· Studies show that developing a balanced lacto-vegetarian diet may help improve heart health, promote blood sugar control, aid weight loss, and reduce your risk of certain types of cancer.
(Bottom, 2019)
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, anemia, impaired immune function, and stunted growth.
· Plant-based foods tend to be lower in certain nutrients like protein, calcium, iron, and some B vitamins( B12)
· Iron from non-meat sources is harder for the body to absorb than iron from meat.
· Can cause vitamin and mineral deficiencies due to the elimination of micronutrients sourced from animal-based foods.
Foods to Avoid in 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, gelatine, suet, and lard.
(In, 2021)
Pros of Lacto- vegetarian diet:
· Reduce the risk of heart disease: This type of vegetarian diet helps in reducing bad LDL cholesterol. This is responsible for increasing the risk of heart disease. This diet is also linked to reducing blood pressure.
· Keep blood sugar in control: People who follow a vegetarian diet are less likely to develop type II diabetes as compared to the one who eats non-vegetarian food. Adopting a lacto vegetarian diet can help enhance blood sugar levels.
· Aids in weight loss: Vegetarian food is rich in fiber and less in calories. People who avoid eating non-vegetarian food have less percentage of visceral fat. This fat surrounds vital organs and if not reduced, can lead to various health problems. Also, people following a lacto vegetarian diet have a lower Body Mass Index (BMI) than those who have meats.
Cons of Lacto- vegetarian diet:
· Nutritional deficiency: It is difficult to obtain essential nutrients like zinc, omega 3 fatty acids, protein, and iron from vegetarian food. A well-planned Lacto- vegetarian diet should be followed to fuel the body with essential nutrients.
· Amino acid deficiency: The amino acids derived from animal flesh and eggs are way higher than vegetable foods. A vegetarian will have to consume more calories to ensure they get adequate amino acids for their body. Increase in calories to ensure they get adequate amino acids like leucine; isoleucine and valine are available in Branch Chain Amino Acids (BCAA) supplements which vegetarian who does weight training will have to compulsorily take it.
· Vitamin B12 deficiency: Vitamin B 12 is present in excess in the liver, meat, and chicken. Vegetarian food lacks adequate vitamin B12 and may cause nerve problems, fatigue, and difficulty in thinking.
It’s very important to follow a proper Lacto- vegetarian diet to get any benefit. Vegetarians should try to include fruits, vegetables, legumes, and healthy fats. People following a Lacto Vegetarian diet should include fresh produce such as apples, berries, broccoli, kale, spinach, avocado, bean, and chickpeas in their daily meals.(Income et al., 2021)
Limitations of Lacto- Vegetarian Diet:
· A balanced lacto-vegetarian diet can supply all the nutrients the body needs. However, without proper planning, it may increase your risk of nutritional deficiencies.
· Meat-free foods can provide every vitamin and mineral your body needs, but certain nutrients, like iron, are found only in small amounts in vegetarian foods.
· The concern is even greater for vegetarians, who can easily become deficient in vitamin B12, vitamin D, and calcium
· It’s difficult to eat enough protein
· Eating out can be a challenge
· Takes time to read the label.
· Risk of developing an eating disorder
· Limit choice in Lacto- vegetarian meal/ diet.(Price & Shipping, 2021)
Conclusion:
A lacto-vegetarian diet excludes eggs and other non-vegetarian products which makes it a little risky to adopt for people who don’t mindfully plan their meals. As eggs are the powerhouse of healthy proteins, it becomes important for a non-egg consumer to make sure he/she is getting enough protein through other sources. Besides, omega-3 fatty acids which are present in excess in fatty fish can cause a deficiency in the body. For that, external sources like supplements get a daily dose of micronutrients. Need to follow a well-balanced diet that includes an adequate quantity of all the essential nutrients that are required for the holistic development of the body.
Reference:
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