Lacto-Vegetarian diet

Lacto Vegetarian Diet

There are many types of vegetarian diets. There are foods that come from fruit only and there are also those who still eat foods from the council in limited quantities and certain types. One type of vegetarian diet that is practiced by many people is lacto-vegetarian. What's that?

What is a lacto-vegetarian diet?

So far, we always think of a vegetarian diet as a diet that only includes vegetables and fruit in the body. To meet all the nutrients, especially protein, this dieter will look for other alternatives such as using nuts that contain vegetable protein.

The lacto-vegetarian diet is a little different from the general diet. This diet does include fruits and vegetables as one of the main sources of nutrition. However, there is a slight difference in the consumption of dairy products. You are still allowed to consume milk, yogurt, and cheese as a source of protein.

So, animal sources that are still allowed are milk and its products. In addition, eggs, meat, and various other animal products are not allowed. If you consume it, the diet will not comply with the established protocol. So, pay attention to what is consumed.

A person decides to live a lacto-vegetarian diet for several reasons. The most common are environmental and ethical issues. In addition, there are also those who choose to use this diet as a way to maintain their health because they cannot eat certain foods such as red meat.

read too : how to choose good and fresh vegetables

Benefits of a lacto-vegetarian diet

The lacto-vegetarian diet has quite a number of benefits for the body. If you do it regularly, you will get some of the things below.

1.   Improves heart health

There are two advantages of the lacto-vegetarian diet that relate to the health of the heart. First, it makes blood pressure more stable. During this time a person's blood pressure can increase because they eat too much animal protein such as red meat which has a lot of fat.

Second, by following a lacto-vegetarian diet, one can easily lower bad cholesterol levels in the body. As we know, bad cholesterol or LDL can cause blockage of blood vessels and trigger disorders in the heart and other problems throughout the body.

2.   More controlled blood sugar

One type of disease that is common in society and is triggered by the wrong eating conditions is diabetes. Diabetes conditions can be lowered if we suppress excessive sugar consumption. Excess sugar can increase blood sugar in the body and trigger bigger problems.

In addition to reducing sugar in the body, doing a lacto-vegetarian diet can also reduce a person's risk of type 2 diabetes. From a study conducted on 156,000 people, following a lacto-vegetarian diet was able to reduce the risk of type 2 diabetes by up to 33% compared to those who were not on a lacto-vegetarian diet.

3.   Help lose weight

Doing a lacto-vegetarian diet can make your BMI or body mass index lower. As we know BMI is one of the standards that shows whether we have a problem with obesity or not.

Furthermore, a person who undergoes a lacto-vegetarian is also likely to experience weight loss. From several studies conducted, someone who undergoes a lacto-vegetarian diet regularly for 18 weeks can experience a fairly rapid weight loss.

4.   Lowers the risk of certain cancers

From several studies conducted, it was found some facts that someone who undergoes a lacto-vegetarian diet can reduce the risk of several types of cancer. In general, any type of cancer in the body can reduce by 10-12%. This amount is quite large and can be maximized by changing your lifestyle.

Furthermore, certain types of cancer that may be reduced to a greater risk are colorectal and breast cancer. These two types of cancer can be experienced by anyone, although women tend to experience it easily.

Side effects of the lacto-vegetarian diet

Although it has many advantages, we should not just ignore the possible side effects. Here are some things to consider when following a lacto-vegetarian diet.

•  Most likely to cause nutritional deficiencies in the body. As we know that the body also needs some minerals. Well, the mineral is found in large quantities in processed animal products. Some of the important minerals consist of iron, vitamin B12, and omega-3.

•    Causes disturbances in the body such as growth disorders in children, anemia, the body's immunity cannot run smoothly, and changes in mood.

The above side effects can be overcome by taking several types of supplements. So, make sure all the body's nutrients are met perfectly.

read too : 10 delicious fruits with nutritional

Foods to eat on a lacto-vegetarian diet

Foods that can be eaten on a lacto-vegetarian diet include: fruits of any kind, all kinds of vegetables, healthy fats such as coconut, avocado and olive oil, whole grains, nuts, dairy products, and various herbs. for cooking and making drinks.

You can combine various types of food above so that it can be accepted by the body. Although on a diet, eating something delicious also helps us to live a good diet.

Foods to avoid on a lacto-vegetarian diet

Furthermore, you are not advised to eat foods that consist of: various types of meat such as chicken, beef, lamb, and seafood, various types of eggs, processed meats such as sausages, smoked meats, and the like, seasonings with animal-based ingredients such as gelatin.

The lacto-vegetarian diet emphasizes the consumption of vegetables, fruit, and several types of animal protein, especially dairy products. By combining two things that were initially contradictory, dieters can get more benefits and can provide the body with nutrients that are more in line with their needs.

thank you, hopefully useful for all of you.

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