Vegetarian vis-à-vis Lacto-Ovo-Vegetarian Diet: An Overview

Vaishali Gupta, B.V.Sc. and A.H. Scholar (Final Year)

College of Veterinary Science and Animal Husbandry, DUVASU, Mathura (U.P.), India

“Vegetarianism” is a buzz word today, but the concept of vegetarian diet dates back to around 700 BC. This is simply believed to be a form of diet in which meat, meat products and animal products are not included. According to a vegetarian society, vegetarians are people who do not eat products or byproducts of animal slaughter. In general, vegetarians do not consume meat (all forms), fish, seafood, rennet, gelatin and other animal proteins. However, some people do include eggs, dairy products, honey, etc. in the diet. People practice this kind of diet due to many reasons viz. religious beliefs, ethics, love for environment, animal welfare, health etc. Accordingly, there are different forms of vegetarianism that are known to be followed by people as:

1. Ovo – vegetarian

Diet excludes all types of animal and animal by products except egg which is included in the meal.

2. Lacto – ovo – vegetarian

This term refers to a diet which includes egg and dairy products (milk and byproducts) in the meal, on the other hand every kind of meat, chicken and fish is excluded.

3. Lacto – vegetarian

Those individuals whose diet include only milk and milk by products without any kind of meat and egg.

4. Pescatarian

This is a very vague class of vegetarians which on one hand include individuals who consume fish and other seafood and on the other hand exclude all other forms of meat. This class is also sometimes referred as ‘semi-vegetarian’ or ‘flexitarian’.

5. Vegan

This is a strict form of vegetarianism wherein all forms of animal products including food, clothing, cosmetics etc. are excluded. The principle is to avoid any product which would have caused cruelty to animals.

Former Beatle Paul McCartney and actor Alec Baldwin, the two world famous faces who vociferously promoted veganism not only from health point of view but also from a more ethical point of view, made people realize that a no-flesh diet may help to prevent cruelty against animals and aid in protection of environment as well. The fact that vegetarian diet is a more preferable one pertaining to ethics and religious beliefs and there are certain downsides of this kind of diet cannot be denied.

Downsides of vegetarian or vegan diet

1. Vegan diet is often a poor source of calcium, vitamin D and phosphorus. These minerals and vitamins play a vital role in the formation and development of bones and skeletal system in the body and hence deficiency may lead to poor growth especially in children. Lack of such minerals and vitamins may lead to osteoporosis and thinning of bones.
2. Vitamin B12 is another important vitamin lacking in the diet of vegetarians, as noted by “The Academy of Nutrition and Dietetics”. Deficiency of this vitamin is associated with anemia along with blindness and muscle weakness too. As this vitamin is found only in animal products, hence it is imperative that it is deficient in the plant products.
3. There is risk of omega-3 fatty acid deficiency in the vegan diet viz. EPA, DHA and ALA. These are the essential fatty acids which are essential for the cognitive growth in the early years of life. They play a vital supportive role in the functions of heart, eye, skin, nervous tissue and brain health.
4. Zinc plays an important role in the body at the cellular level, wound healing, maintenance of immune system and cellular growth. Zinc deficiency in commonly seen in vegetarian diet.
5. Plant diets are mostly rich in carbohydrates and have a lower level of protein; hence plant diet may cause protein deficiency in the body. Proteins are the building block of the body and lack of protein may cause several issues with general body growth and development. Hence, without a planned out schedule and guidance, vegan diet may lead to nutritional deficiencies in an individual.

Today, the world is searching for a diet so as to maintain a healthy lifestyle. The American Dietetic Association (ADA) classifies lacto-ovo-vegetarian as one who consumes plants and animal products (dairy products and eggs) while excluding meat and fish. This diet meets the Dietary Guidelines for Americans and also the Recommended Daily Allowance for nutrients. This diet is associated with many health benefits compared to other diets such as vegan. A few reasons why lacto-ovo-vegetarian diet is the need of hour are –

1. Eggs

Eggs are the cheapest, non adulterated, invaluable source of nutrients. Thus, an attempt to omit Tolkien’s golden treasure from the dietary regimen completely is the worst possible option. Egg is considered as a great source of protein because it contains all the essential amino acids, minerals and vitamins required by the body in a considerable amount like vitamin B complex, zinc, iron, copper, vitamin D, leucine, iso-leucine, valine, etc. Some of the health benefits of egg over an all plant based diet are –

• Lutein and Zeaxanthin: Eggs are known to prevent macular degeneration and hence aid in a better vision.
• Immune System: Eggs are a good source of vitamin B12 and selenium, which act as a defence mechanism in the body.
• Protein: Eggs are an invaluable source of high biological value protein, which is highly absorbable and aid in muscle development and growth.
• Omega 3 acids: These are essential fatty acids vital for a healthy cell and proper brain development. Fish oil is considered as the richest source of omega acids but eggs do contain a significant amount of omega acids.
• Choline: It is an essential dietary supplement for the pregnant women as it is required for cognitive development of the child’s brain. It is also essential to break down homocysteine which is a known culprit for heart diseases.
• Folic acid: Helps to reduce the risk of spina bifida in the child during the time of pregnancy.

1. Milk

For ages long, milk had only been considered as a source of calcium while the other nutrients were overlooked. In a country like ours, where today we rank as the number one country in terms of milk production and in livestock population, it is imperative for us to turn towards milk as a potential source of supplements. It is probably one of the most consumed dairy products and India is no exception. Here are certain reasons to include a glass of milk or dairy byproducts in the everyday’s diet schedule

• Excellent source of protein: Milk is called as “complete food” as it contains all the essential amino acids in a balanced proportion, all of which are very essential for a proper muscle growth and development.
• Essential nutrients: As an animal source product, milk is a rich source of many vitamins including B1, B2, B12, choline, vitamin A, etc. which are all required to maintain the body metabolism and growth.
• Minerals: It is a balanced source of magnesium, calcium, phosphorous and zinc in a balanced ratio which helps in maintaining strong teeth and bones along with prevention of skeletal deformities like osteoporosis and rickets.
• Weight loss: Milk nutrients contribute to overall health and they can even play a part in weight loss; according to Dr. Brian Roy, an Associate Professor of Applied Health Sciences at Canada’s Brock University. In fact, it’s proven that having a glass of milk post exercise has many beneficial effects on the skeletal muscles.
• Healthy heart: According to a research led by Professor Peter Elwood of Cardiff University, drinking milk can lessen the chances of illnesses such as coronary heart disease and stroke by up to 15-20%.
• Skin Health: Nutrients in milk are also related to providing soft and healthy skin.

According to Katherine Tallmadge, past media spokesperson for the Academy of Nutrition and Dietetics, the lacto-ovo-vegetarian diet is similar to a meat-eating diet in terms of nutrition. According to a Harvard Health Publication, lacto-ovo-vegetarians get the recommended amount of protein as per the body weight. This clearly highlights the fact that the nutrition lacking in the vegan diet can be fulfilled by a lacto-ovo-vegetarian diet.  Certain studies conducted in different parts if the world depicts lacto-ovo-vegetarian diet are superior to the vegan diet from health perspectives. The results of such studies have been summarized as follows:

1. Health Food Shoppers Study – Lacto-ovo-vegetarians have 38% lower chance of lung cancer when compared to vegans and semi-vegetarians. Similarly, the same study showed that there is a 34% lesser risk of heart diseases in the former when compared to later.

2. Heidelberg Study – Published in 2005, this study showed that there is a significant reduction in the mortality rate of people consuming lacto-ovo-vegetarian diet as compared to all vegan diet.
3. Harvard Health Publication – This study stated that lacto-ovo-vegetarians had a calcium intake equivalent to the meat eaters. Vegans consumed as much as 75% less calcium than the recommended level. The daily calcium requirement of our body is 525 mg per day; a lower intake may lead to unhealthy and fragile bones.
4. Michael J Orlich’s study – A study with 77,659 participants were conducted in the Loma Linda University and the results stated that there is 18% lower risk of colorectal cancer in people practicing lacto-ovo-vegetarian diet than the people who were vegans, semi-vegetarians and pescatarians.

Hence, when healthy eating seems to be the top priority in the world, the lacto-ovo-vegetarian diet has been linked to several potential health benefits, reduced risk of obesity, heart diseases, diabetes and certain cancers to name a few. Even the current Covid-19 pandemic has turned the tables towards eggs as the potential source of protein and essential amino acids. In a developing nation like ours, when on one hand, child malnutrition rates are comparable to those of the most under privileged sub-Saharan African countries, India seems to be on crossroads with the traditional ‘vegan culture’ and ‘food security’. Apparently, our country has taken huge strides in terms of egg production and is the protagonist of milk production in the world though at times, lack of awareness has made people skeptical towards egg and milk. This fly in the ointment has been favored by the widespread myths regarding animal products which have added icing on the cake of ignorance. However, in the present era of amalgamation of science with ICT, the tide seems to be in favor of the lacto-ovo-vegetarian diet. India as a nation will have to acknowledge the fact that with land being limited and population being unlimited, awareness about the potential health benefits of dairy products and eggs and their consumption may provide the roadmap to attain food and nutritional security.

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