Lacto-Vegetarian Diet: Benefits, Foods to Eat, and Meal Plan

Many people follow the lacto-vegetarian diet for its flexibility and health benefits.

Like other variations of vegetarianism, a lacto-vegetarian diet can help reduce your environmental impact (1Trusted Source).

However, you should take several factors into account to ensure your diet is healthy and balanced.

This article looks at the benefits and downsides of a lacto-vegetarian diet, in addition to providing a list of foods to eat and sample meal plan.

Share on Pinterest

The lacto-vegetarian diet is a variation 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 often adopt a lacto-vegetarian diet for environmental or ethical reasons.

Some also choose to follow the diet for health reasons. In fact, reducing your intake of meat and other animal products may be associated with several health benefits (2Trusted Source).

Other common forms of vegetarianism include the lacto-ovo-vegetarian diet, ovo-vegetarian diet, and vegan diet.

SUMMARYThe lacto-vegetarian diet is a type of vegetarianism that excludes meat, poultry, seafood, and eggs, but includes dairy products. People may choose to adopt a lacto-vegetarian diet for environmental, ethical, or health reasons.
Benefits

Following a nutritious, well-rounded lacto-vegetarian diet can offer impressive health benefits.

Below are a few of the potential health benefits associated with this eating pattern.

Improves heart health

Multiple studies have found that lacto-vegetarian diets may improve heart health and decrease several common risk factors for heart disease.

A review of 11 studies found that vegetarian diets like the lacto-vegetarian diet may help lower total and LDL (bad) cholesterol, both of which can contribute to heart disease (3Trusted Source).

Several other studies have found that vegetarian diets may be linked to reduced blood pressure. This is beneficial, as high blood pressure is a key risk factor for heart disease and stroke (4Trusted Source).

Promotes blood sugar control

Some research suggests that adopting a lacto-vegetarian diet could help enhance blood sugar control.

A review of 6 studies including 255 people linked vegetarian diets to significant reductions in hemoglobin A1c (HbA1c), a marker of long-term blood sugar control in people with type 2 diabetes (5Trusted Source).

Another review reported that following a vegetarian diet was associated with a lower risk of developing type 2 diabetes (6Trusted Source).

In addition, a study including more than 156,000 adults found that those who followed a lacto-vegetarian diet were 33% less likely to develop type 2 diabetes, compared with those who followed non-vegetarian diets (7Trusted Source).

Supports weight loss

Adopting a lacto-vegetarian diet may not only be good for your health but also your waistline.

In fact, several studies have shown that vegetarians tend to have a lower body mass index (BMI) than those who eat meat (8Trusted Source, 9Trusted Source).

Vegetarians also tend to consume fewer calories and more fiber than meat eaters. Both of these factors may be especially beneficial for weight loss (10Trusted Source, 11Trusted Source).

A large review of 12 studies showed that people who followed a vegetarian diet for 18 weeks lost an average of 4.5 pounds (2 kg) more than non-vegetarians (12Trusted Source).

May reduce the risk of certain cancers

Numerous observational studies have found that following a lacto-vegetarian diet may be associated with a reduced risk of several types of cancer.

Notably, vegetarian diets have been linked to a 10–12% lower risk of developing cancer overall. They’ve likewise been linked to a reduced risk of specific types, including colorectal and breast cancer (13Trusted Source, 14Trusted Source, 15Trusted Source).

Keep in mind that these studies show an association, not a cause-effect relationship.

Further research is needed to evaluate whether following a lacto-vegetarian diet may help reduce your risk of cancer.

8069 Views
Comments
()
Add new commentAdd new reply
I agree that my information may be stored and processed.*
Cancel
Send reply
Send comment
Load more

This text is in the footer and is therefore visible on all pages. Good for displaying contact data, for example...