Most people worldwide follow vegetarian diets for numerous health incentives and environmental and religious reasons. There are various types of vegetarianism, including the ovo-vegetarian diet, which eliminates all animal-based foods except eggs. Meat, poultry, fish, dairy, and dairy products are eliminated, but whole eggs and egg-based foods are permitted.
Well-planned vegetarian diets are very wholesome and nutritious. However, there are many reasons why some may choose an ova-vegetarian diet over other types. Whole eggs are easily affordable and nutritious, thus making them a valuable addition to almost any diet plan. They serve as an impressive source of superior-quality protein, B vitamins, and bioactive compounds.
Some people prefer to include eggs in an otherwise animal-free diet if they have problems meeting their nutritional needs on a strict vegan diet. Aside from this, an ova-vegetarian diet would be the right choice for people who want to be vegetarians but have allergies or sensitivities to dairy products.
Let's explore what is ovo-vegetarian diet, its health benefits, as well as its merits and demerits.
Also Read: Vegan Diet: Types, Health Benefits, Foods To Include, Recipes And Side Effects
What Is An Ovo-Vegetarian Diet?
An ovo-vegetarian diet primarily consists of plant-based foods such as fruits, vegetables, grains, legumes, nuts, seeds, and eggs. It excludes all forms of meat, poultry, dairy, and seafood. Eggs are included in this diet as they are loaded with good-quality protein, vitamins, and minerals.
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Health Benefits Of An Ovo-Vegetarian Diet
Rich In Nutrients
The ovo-vegetarian diet is rich in essential nutrients such as vitamins, minerals, fibre, and antioxidants, which enhance overall health and well-being.
Improves Heart Health
Studies suggest that ovo-vegetarian diets, which are typically low in saturated fat and cholesterol, may be linked with a decreased risk of cardiovascular disease.
Promotes Weight Loss
An ovo-vegetarian diet regimen is heaped with high-fibre and lower-calorie-density foods. Thus, following this meal plan may help with shedding extra kilos and sustaining lost weight.
Also Read: 5 Marvelous Plant -Based Protein Sources For Overall Health- Infographic
Diabetes Control
A few studies indicate that ovo-vegetarian diets may promote satiation and reduce overall calorie intake. Thus, improves blood sugar control and decreases the risk of type 2 diabetes.
Digestive Health
The high fibre content of an ovo-vegetarian diet can promote healthy digestion and gut function. The rich nutrient profile in the diet reduces the risk of constipation and other digestive issues.
Merits of an Ovo-Vegetarian Diet
Environmental Sustainability
Ovo-vegetarian diets are regarded to have a lower environmental impact than other diets high in animal products, as they require fewer resources such as water and land.
Ethical Consideration
Ovo-vegetarian diets align with ethical considerations regarding animal welfare, as they exclude meat and poultry consumption.
Demerits of an Ovo-Vegetarian Diet
Nutrient Deficiencies
While eggs are nutrient-dense, an ovo-vegetarian diet may be lacking in certain nutrients found in animal products, such as vitamin B12, iron, zinc, and omega-3 fatty acids. Ovo-vegetarians need to include other sources of these nutrients in their diet or consider supplementation.
Potential Allergies
A few may have allergies to eggs, which can limit their ability to follow an ovo-vegetarian diet.
Conclusion
The ovo-vegetarian diet can be a healthy and sustainable dietary choice, providing a wide range of nutrients while reducing the environmental impact of food production. However, it is essential for ovo-vegetarians to meticulously plan their diet to make sure they are meeting their nutritional demands. However, seeking advice from a healthcare provider or a registered dietitian can help ovo-vegetarians create a balanced and nutritious meal plan.
References:
- Vegetarian and vegan diets: benefits and drawbacks
Tian Wang, Andrius Masedunskas, Walter C Willett, and Luigi Fontan corresponding author
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10516628/
- Vegetarian Diet: An Overview through the Perspective of Quality of Life Domains
Shila Minari Hargreaves,1,* António Raposo,2,* Ariana Saraiva,3 and Renata Puppin Zandonadi1
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8069426/
