A lacto-ovo-vegetarian diet is one that is primarily plant-based and excludes meat, fish, and poultry while including dairy and eggs.
"lacto" refers to dairy products, whereas "ovo" refers to eggs.
Many people follow a lacto-ovo-vegetarian diet to avoid eating animal products for ethical, environmental, or health reasons.
This video discusses the advantages and disadvantages of a lacto-ovo-vegetarian diet, as well as lists of foods to eat and avoid, as well as a sample meal plan.

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According to research, a well-planned and balanced lacto-ovo-vegetarian diet can benefit your health in a variety of ways.
Could aid in the prevention of type 2 diabetes
Lacto-ovo vegetarians are less likely to develop type 2 diabetes. However, while eating meat is linked to an increased risk of type 2 diabetes, the protective effects of vegetarian diets may be unrelated to the absence of meat.
Vegetarian diets reduce your risk of type 2 diabetes by increasing your consumption of healthy foods such as whole grains, fruits, vegetables, legumes, and nuts while decreasing your consumption of saturated and trans fats.

Furthermore, they have been shown to improve blood sugar control and insulin sensitivity, which is a hormone that regulates blood sugar levels.
Furthermore, plant-based diets contain a lot of fiber, which slows digestion and improves blood sugar control. Vegetarian diets have also been shown to lower hemoglobin A1c, a long-term blood sugar control marker.
Can help with healthy weight loss
Lacto-ovo-vegetarian diets can help you keep a healthy weight or lose weight.
Vegetarian diets are typically high in fiber and low in calories, which may contribute to feelings of fullness and help to prevent overeating.

Indeed, studies show that vegetarian diets can help prevent and reverse obesity and obesity-related diseases.
A study of nearly 38,000 people discovered that vegetarians had a lower BMI than omnivores. A higher BMI was associated with high protein and low fiber intakes, implying that fiber-rich plant-based diets may aid in weight loss.

Enhances heart health
Eating meat, certain types of fat, and refined carbohydrates has long been linked to atherosclerosis, which is the accumulation of plaque in your arteries that can lead to heart disease.
A vegetarian diet has been shown to reduce your chances of developing coronary artery disease. This is especially true when animal foods are restricted, as with a lacto-ovo-vegetarian diet.Plant-based diets have been shown to improve blood flow to the heart, blood vessel health, and blood pressure — all of which may reduce the risk of heart disease.

Cancer risk may be reduced.
Vegetarian diets have been linked to a lower risk of various cancers. A meta-analysis of 96 studies discovered that vegetarians had an 8% lower risk of dying from cancer than omnivores.
According to research, eating a diet high in plant foods like fruits and vegetables can significantly lower your cancer risk. Furthermore, some research suggests that consuming a lot of red and processed meat may increase your risk of developing certain cancers.

Lowering the risk of gallstones
Lacto-ovo vegetarians are less likely to develop gallstone disease, a condition in which hard, stone-like pieces of cholesterol or bilirubin form in the gallbladder, obstruct the bile duct, and cause pain.

Non-vegetarians had a 3.8 times higher risk of developing gallstone disease than vegetarians, according to a 6-year study of 4,839 people. This could be attributed to vegetarians' lower cholesterol intake.

Drawbacks and considerations
Although a vegetarian diet has many health benefits, proper planning is required to avoid negative health effects.

The potential for supplementation
A vegetarian diet can be nutritionally adequate, but you should pay special attention to your iron, protein, zinc, and omega-3 fatty acid intakes. If food sources of these nutrients are insufficient, dietary supplements may be advised.
1. Protein is necessary for good health. Eggs, dairy, beans, peas, lentils, tofu, grains, nuts, and seeds are all vegetarian sources. Legumes, nuts, seeds, and eggs are high in the amino acid lysine.
2- Iron transports oxygen throughout your body. Vegetarians may require 1.8 times the iron of omnivores. Tofu, beans, lentils, fortified grains, almonds, and greens are all vegetarian iron sources. Citrus and peppers, which are high in vitamin C, can help with absorption.
3-Zinc promotes growth, wound healing, and immune system health. Beans, peas, lentils, tofu, peanut butter, cashews, grains, and fortified cereals are some zinc-rich plant foods.


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