Types of Vegetarian Diets: A Dietitian Explains

Hello viewers! Vegetarian foods have become familiar in recent years. There are mutliple reasons for this. One is a big shift towards more fruits and vegetables in our diet. It has several beneficial effects on your health. You get lots of fiber, vitamins, antioxidants, and minerals from them. But are all vegetarian diets the same? Doesn’t turn out! In today’s article we are going to discuss 5 types of vegetarian diets. What is a vegetarian lacto ovo? Can flexitarians eat dairy products? What do lacto-vegetarians eat?

1. Lacto-ovo vegetarian The lacto-ovo vegetarian diet is the most traditional vegetarian diet. Does not contain meat or fish. However, you will continue to eat dairy products like milk and eggs. As the prefix lacto ‘suggests, the diet includes products made from cow’s milk. The other prefix “ovo” refers to eggs. This is derived from the Latin word egg cell. In this particular diet, you include foods like eggs, milk, cheese, butter, and other dairy products. You will not eat foods of animal origin such as meat or fish. There are many reasons to adopt the lacto-ovo vegetarian diet. Some do this for religious or cultural reasons. For example, people who follow Hinduism or Buddhism generally practice this diet, and some choose this diet for ethical reasons. Health is also a factor. Research suggests following a vegetarian diet may reduce the risk of getting the type

2. Diabetes. Considering that the lacto-ovo diet will help you catch up on healthy fruits and vegetables, it will also help regulate your blood sugar levels. Have you tried a vegetarian lacto-ovo diet? Lacto-vegetarian The lacto-vegetarian diet is very similar to the lacto-ovo. The difference is that it don’t consist eggs. I would still eat a lot of dairy products and vegetables. You also can’t eat beef, pork, chicken, or fish. Jainism is one of the religions, along with Hinduism and Buddhism, that generally follows a lacto-vegetarian diet. Research shows that a lacto-vegetarian diet can lower your total and LDL cholesterol levels. LDL cholesterol is the bad type that causes heart disease. A learn of more than 150,000 people looked that those who obeyed a lacto-vegetarian food were 33% less likely to develop type 2 diabetes than those who did not eat a vegetarian food. Since you would be eating fewer calories than meat eaters, it will also help you lose weight. Research shows that those who followed a vegetarian diet for 18 weeks lost about 5 pounds more than those who ate meat. Eating a vegetarian diet is also likely to reduce your chances of developing cancer by 10% to 12%.

3. Ovo-vegetarian If you opted for the ovo-vegetarian diet, you would not eat dairy products. You can also eat eggs along with plant foods, as the prefix ovo suggests. This means that you are not eating butter, yogurt, ice cream, or even cow’s milk. Instead, you can opt for egg-based dishes like omelets, scrambled eggs, and egg noodles. You can also eat egg-based baked goods like muffins and pastries. An ovo vegetarian diet can help you reduce the amount of calories you consume due to the lack of meat and fish. It will also lower your sugar and saturated fat levels. It will also meet your body’s daily sodium needs. When you combine this diet with regular exercise, you can lower the level of cholesterol in your body. The combination also helps lower blood pressure. It can even reverse plaque that has built up in your blood vessels. Research shows that following a vegetarian diet can reduce your chances of developing type 2 diabetes by up to 25%. If you already have the condition, diet can help regulate your insulin sensitivity.

4. Flexitarian A flexitarian diet is, as the name suggests, a more flexible diet compared to strict vegan or vegetarian varieties. You will continue to eat more plant-based products, but you may eat meat and eggs from time to time. You get most of the protein your body needs from the plant foods that you eat. As you consume less animal products, you reduce the added sugar and processed foods you eat. Technically, a flexitarian diet is not a vegetarian diet considering that you will eat meat from time to time. Usually this is useful for people who are used to eating meat and cannot give it up easily. Instead of leaving suddenly, you can eat meat to help overcome your cravings. Just don’t make it a habit. You get all the usual benefits of a vegetarian diet, such as: B. a lower possibility of maintaining type 2 diabetes and cancer. As you reduce the number of calories you eat compared to a normal meat-based diet, you will lose weight.

5. Pescatarian A pescatarian diet is a vegetarian diet that allows you to eat fish. This includes foods such as tuna, sushi and salmon. You’re still going to be avoiding meats such as chicken, beef and pork. Whether you want to include dairy products like eggs and milk is totally up to you. The main benefit of this diet is that you get all the important omega-3 fatty acids from the seafood that you eat. These omega-3 fatty acids are usually not present in a purely vegetarian diet. Another benefit of a pescatarian diet is weight loss. A study showed that women who were on a pescatarian diet lost almost 3 more pounds every year than those who ate meat. It not only helps weight loss, but also prevents putting on extra pounds. If you stick to a plant-based diet, you tend to gain a lot less weight than meat eaters. Research also shows those who followed a pescatarian diet had a 22% lower risk of getting fatal heart disease compared to those who ate meat regularly.