If you’re not quite sure what an ovo vegetarian is, you’re not alone. This relatively new term describes a type of vegetarian who abstains from eating all animal flesh except for eggs. While this may sound like a rather restrictive diet, it’s surprisingly easy to find delicious and satisfying ovo vegetarian recipes.
For example, plenty of egg-based dishes such as frittatas, quiches, and omelets make great breakfast or brunch options. And when it comes to dinner, there are endless possibilities for creative egg-based entrees. So whether you’re looking to adopt a more plant-based diet or are simply curious about this unique way of eating, give ovo vegetarianism a try. You may just find that it’s the perfect fit for you.
The Ovo Vegetarian Definition
While an ovo vegetarian diet is nutritious, it also means that you are missing out on certain nutrients, including zinc, iron, and vitamin B12. You may have to supplement these nutrients, so speaking to a dietitian before starting the diet is essential. Just because you’re eating a vegan doesn’t mean you should eat anything that tastes good. The following article overviews the benefits of the lacto-ovo vegetarian diet.
Lacto-Ovo Vegetarian Diet Contains All the Nutrients Needed by The Body
The lacto-ovo vegetarian diet is a whole food group that contains all the nutrients our bodies require. It also has fewer calories than a typical meat and fish diet. Lacto-ovo vegetarians get all of their B vitamins, zinc, and copper from eggs and dairy products. Vegans should look for fortified soymilk and cereals. A lacto-ovo vegetarian diet is a good diet choice for any age group.
Many Asian cuisines feature meat-free options as well, such as vegetable fajitas. Indian and South Asian cuisines often contain tofu or curried vegetables. Middle Eastern and Mediterranean cuisines also feature vegetarian alternatives such as falafel, tofu, and eggplant. Even pesto is meat-free, which means lacto-ovo vegetarians can still enjoy all the flavors and textures of a meat-based diet.
It Improves Blood Sugar Control
In addition to improving blood sugar control, ovo vegetarians can help people with diabetes lose weight. People with diabetes should carefully monitor their diet, as weight changes can change the way they need to take their medications. In addition, vegetarians can benefit from the higher fiber levels in plants, which can help control blood sugar.
Furthermore, fiber helps people feel full longer. If you’re considering becoming an ovo vegetarian, here are three reasons this diet may be the right choice.
The present meta-analysis of the literature aimed to examine the effect of various vegetarian diets on HbA1c levels in type 2 diabetics. The researchers focused on clinical trials in people with type 2 diabetes, which required a minimum of four weeks to show meaningful changes in HbA1c levels.
Although the studies were geared towards clinical populations, the significant findings are relevant for the general population and can be applied to dietary patterns in people with type 2 diabetes.
It Improves Athletic Performance
A recent study has shown that eating an Ovo vegetarian may enhance athletic performance. The researchers tested the differences in body composition between omnivores and vegetarians. They used dual-energy X-ray absorption to measure body composition and estimated subjects’ VO2 max and oxygen uptake at different percentages of maximum oxygen consumption.
In addition, subjects were tested on their endurance and strength performance using dynamometers and the Bruce protocol treadmill test.
While a vegetarian diet may boost athletic performance, it may not enhance strength, power, or lean body mass. While athletes may experience improved performance on a vegetarian diet, they must make sure to include a variety of protein sources.
Aside from soy, plant-based protein is also an essential source of calcium, vitamin B12, iron, and zinc. This helps prevent muscle breakdown, improves energy levels, and preserves lean body mass.
It Reduces the Risk of Deficiency in Vitamins and Minerals
A vegetarian diet is low in vitamin D. The low levels of vitamin D in vegetarian diets make it necessary for vegans to take vitamin D supplements. However, the recommended dose of vitamin D supplements for vegetarians is only 60 percent. This vitamin is essential for proper bone development. Also, a low intake of plant-based foods may trigger the production of pro-inflammatory metabolites, which fuel disease processes.
A Lacto-ovo vegetarian can obtain enough B12 by consuming eggs and dairy products. However, the B12 requirement for vegans may be insufficient. If breastmilk contains no vitamin B12, the baby may not develop properly. Vitamin B12 deficiency can result in severe cognitive problems and birth defects. If these effects persist, a Lacto-Ovo vegetarian should seek advice from a medical professional.
A vegetarian diet is a great way to improve blood sugar control, and athletic performance and reduce the risk of deficiency in vitamins and minerals. While a vegetarian diet may not be ideal for everyone, it can be a great way to improve overall health.
Aurelia is the Editor-in-Chief of The Graceful Kitchen, a vegan lifestyle blog that focuses on delicious, nutritious, and ethical eating. A lifelong vegan, Aurelia is passionate about sharing her love of plant-based cuisine with others. She is a regular contributor to several online and print publications, and has been interviewed by major news outlets about the benefits of a vegan diet. In her free time, Aurelia enjoys cooking, hiking, and spending time with her cats.