The Difference Between Lacto-Ovo Vegetarians & Lacto Vegetarians

Excluding some or all foods of animal origin from your diet will place you in a population of people who come under the broad category of vegetarians. Pure vegetarians or vegans rely on -- and only consume -- foods of plant origin to meet their nutritional needs. Although plant-based foods are predominant in the diets of lacto-ovo vegetarians and lacto vegetarians, lacto-ovo vegetarians include both eggs and dairy in their meals, while lacto vegetarians only include dairy products in their diets.

Lacto Vegetarian Diets
The inclusion of dairy products such as milk, yogurt, cheese and butter in a diet of vegetables, fruits, beans, nuts, seeds and grains adds important nutrients such as calcium, phosphorus, vitamin D and vitamin B-12 to lacto vegetarian diets. However, as lacto vegetarians do not consume eggs, meat, poultry or fish, eating a variety of plant-based foods every day helps to meet their protein needs. Consuming soy products such as textured vegetable proteins, tofu and tempeh on a regular basis also adds good quality protein, B-vitamins and some essential fatty acids.

Lacto-Ovo Vegetarian Diets
Most American vegetarians are lacto-ovo vegetarians who exclude all kinds of meat, poultry and fish from their diets, but the addition of eggs adds variety and flexibility. Eggs provide nutrients such as protein, vitamin D and some B-vitamins, as well as antioxidants lutein and zeaxanthin that prevent macular degeneration. Well-planned lacto-ovo vegetarian diets are healthy and nutritious when they contain a variety of foods from the different food groups.

Challenges of Vegetarian Diets
While avoiding meat and meat products is relatively easy, the presence of animal-based ingredients in processed foods such as cookies, cakes, ice creams and refried beans can be a challenge for vegetarians. To ensure that a food meets your needs as a vegetarian, educate yourself on the origins of various ingredients listed on food labels. As a lacto-ovo vegetarian, avoid foods that contain ingredients of animal origin such as lard, keratin, tallow, carmine and gelatin. In addition to animal-based ingredients, lacto vegetarians should look for and refrain from eating foods that list eggs and egg products such as albumin on food labels.

Benefits of Vegetarian Diets
Carefully-planned vegetarian diets include a wide variety of foods that are generally beneficial in preventing some diseases. Most lacto vegetarian and lacto-ovo vegetarian diets provide high amounts of fiber, complex carbohydrates, vitamins, minerals and phytochemicals due to regular consumption of fruits, vegetables, legumes and whole grains. Additionally, selecting low-fat or fat-free dairy products and limiting intake of foods rich in sugar and fat help to control calorie intake. These factors contribute to the lower incidence of obesity, hypertension, cardiovascular disease, Type 2 diabetes and certain kinds of cancers in vegetarians.

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