What are the cons of lacto-ovo vegetarian?

November 28, 2025 •

4 min read

According to a 2021 review, a poorly planned vegetarian diet might lead to potential nutrient deficiencies, highlighting the importance of understanding what are the cons of lacto-ovo vegetarian. While this diet is often lauded for its health benefits, it is crucial to recognize the potential drawbacks and how to mitigate them through careful planning and food choices.

Quick Summary

This article examines the potential downsides of a lacto-ovo vegetarian diet, focusing on nutritional gaps, potential for unhealthy food choices, and practical social hurdles. It provides a comprehensive overview of the disadvantages to consider.

Key Points

Nutrient Deficiencies: A poorly managed lacto-ovo vegetarian diet can lead to deficiencies in Vitamin B12, iron, and omega-3 fatty acids, requiring intentional food choices or supplementation.
Reliance on Processed Foods: There is a risk of over-relying on unhealthy, processed vegetarian foods that are high in sugar, salt, and unhealthy fats, diminishing the diet's potential health benefits.
Social and Practical Challenges: Navigating social events and dining out can be difficult, as options may be limited and explaining dietary preferences can be inconvenient.
Careful Planning is Necessary: To ensure adequate protein intake and a balanced nutrient profile, a lacto-ovo vegetarian diet requires more conscious planning than a typical omnivorous diet.
Ethical Flexibility: While avoiding meat and fish, the diet still includes animal products like dairy and eggs, which some may find ethically inconsistent with a fully plant-based philosophy.
Unsuitable for All Lifestyles: For some individuals, like competitive bodybuilders, the diet may not be conducive to optimal muscular growth without extremely deliberate planning.

A lacto-ovo vegetarian diet, which includes dairy and eggs while excluding meat and fish, is a popular dietary choice for many. While it offers numerous health benefits and is seen as more flexible than a vegan diet, it is not without its challenges. Understanding the cons is essential for anyone considering or currently following this eating pattern, as it allows for proactive measures to ensure nutritional adequacy and overall well-being. From managing specific nutrient levels to navigating social situations, the downsides require thoughtful consideration and planning.

Nutritional Considerations and Potential Deficiencies

One of the most significant cons of a lacto-ovo vegetarian diet, especially if poorly planned, is the risk of specific nutrient deficiencies. While the inclusion of eggs and dairy offers access to more nutrients than a vegan diet, it doesn't eliminate all potential issues.

Vitamin B12

Vitamin B12 is predominantly found in animal products. While dairy and eggs contain some B12, studies have shown that some long-term lacto-ovo vegetarians may have lower serum B12 levels compared to omnivores. Low B12 status is linked to higher homocysteine levels, which can impact neurological health. To counter this, many lacto-ovo vegetarians must rely on fortified foods or supplements, adding an extra layer of planning and cost to their diet.

Iron

Iron deficiency is another notable concern. The iron found in plant-based foods (non-heme iron) is not as readily absorbed by the body as the heme iron from meat. While eggs and dairy contain some iron, dedicated vegetarian sources like legumes, fortified grains, and dark leafy greens must be consumed strategically with vitamin-C-rich foods to maximize absorption. If not managed properly, this can lead to iron-deficiency anemia, causing fatigue and other health issues.

Omega-3 Fatty Acids

EPA and DHA, two crucial types of omega-3 fatty acids, are primarily found in fatty fish. While plant-based omega-3 (ALA) is available in sources like walnuts and flaxseeds, the conversion rate to EPA and DHA is inefficient in humans. Consequently, lacto-ovo vegetarians may have lower levels of these essential fatty acids, which play a vital role in brain and heart health. Supplementation with algal oil is often recommended to bridge this gap.

Protein Intake

Although eggs and dairy are complete protein sources, relying too heavily on them or on inadequate plant-based options can lead to insufficient protein intake, particularly for athletes or those with high protein needs. While a diverse diet of legumes, nuts, seeds, and whole grains can meet protein requirements, it requires more conscious effort and planning than simply consuming meat.

Social and Lifestyle Challenges

Beyond nutritional concerns, a lacto-ovo vegetarian diet can present social and practical difficulties that impact daily life.

Limited Dining Options: Despite a growing trend toward vegetarianism, dining out can still be challenging. While most restaurants offer some vegetarian options, these may be limited, lack variety, or not be nutritionally complete. The need to scrutinize menus or ask detailed questions about ingredients and preparation methods can be tedious and sometimes stressful.
Navigating Social Gatherings: Attending parties, dinners at friends' or family's houses, and holiday events can create awkward situations. Hosts may not be aware of dietary restrictions, and constantly explaining your choices can feel burdensome.
Risk of Unhealthy Processed Foods: Many vegetarian-marketed products are highly processed and high in unhealthy fats, sugar, and sodium. A lacto-ovo diet focusing on these convenience foods rather than whole plant-based items and fresh produce is less healthy than a well-planned omnivorous diet.
Planning and Preparation Time: Ensuring a balanced diet of whole foods on a lacto-ovo vegetarian plan often requires more meal planning and preparation time than a diet that includes meat. This can be a significant drawback for individuals with busy schedules who prefer convenient, pre-prepared meals.

Comparison: Lacto-Ovo Vegetarian vs. Omnivorous Diets


Feature	Lacto-Ovo Vegetarian Diet	Omnivorous Diet
Nutrient Gaps	Potential deficiencies in Vitamin B12, Iron, Zinc, and Omega-3s. Requires careful planning or supplementation.	More easily obtains nutrients like B12, Heme Iron, and Omega-3s from animal sources.
Protein Sourcing	Relies on a combination of complete proteins from dairy/eggs and incomplete plant-based proteins. Requires more careful combination to ensure adequate intake.	Relies on meat, which offers complete proteins directly.
Saturated Fat	Potentially high, depending on dairy and egg consumption. Can be managed by choosing low-fat options.	Can be high, depending on the cuts of meat and cooking methods chosen.
Fiber Intake	Generally higher due to increased consumption of fruits, vegetables, and whole grains.	Typically lower, depending on personal choices.
Dietary Planning	Requires intentional meal planning to ensure all nutritional bases are covered and avoid processed foods.	Can be less complex for nutrient adequacy, though healthiness still depends on food choices.
Ethical Impact	Addresses some animal welfare concerns by avoiding meat and fish, but still involves animal agriculture.	Involves the direct consumption of animal flesh and products.

Conclusion: Making an Informed Choice

While the lacto-ovo vegetarian diet is a healthy and sustainable option for many, it is not without its challenges. The key cons, such as potential nutritional gaps in critical nutrients like Vitamin B12, iron, and omega-3s, require a thoughtful approach to dietary planning and potentially supplementation. Additionally, social and practical hurdles, from limited dining options to the risk of relying on unhealthy processed alternatives, can make the lifestyle more demanding. By understanding these drawbacks and actively working to mitigate them through balanced meal planning and smart food choices, individuals can minimize the negative aspects while still reaping the benefits of a plant-focused diet. Whether lacto-ovo vegetarianism is the right choice ultimately depends on an individual's commitment to careful planning and a conscious approach to eating.

Frequently Asked Questions

The most significant nutrient risk for lacto-ovo vegetarians is the potential for Vitamin B12 deficiency, as it is found almost exclusively in animal products. While dairy and eggs contain some B12, supplementation or fortified foods are often necessary for adequate intake.

Yes, a lacto-ovo diet can be unhealthy if it's not well-planned. A reliance on processed vegetarian junk foods high in sugar, fat, and sodium can lead to poor health outcomes, just as with any other diet.

It is possible to get enough protein, but it requires more careful attention. While eggs and dairy are complete protein sources, a variety of plant-based sources like legumes, nuts, and seeds should also be included to ensure sufficient intake, especially for athletes.

Since EPA and DHA omega-3s are primarily from fish, lacto-ovo vegetarians may need to supplement with algal oil. They can also consume ALA omega-3 from sources like walnuts and flaxseeds, but the body's conversion rate to EPA and DHA is inefficient.

Yes, social challenges can arise when dining out, attending social events, or eating with non-vegetarian friends and family. It can require extra effort to find suitable meal options and may lead to awkward conversations about dietary choices.

While it can be adequate with careful planning, it is not always ideal for competitive athletes, particularly bodybuilders, who need to focus on muscle growth. Meeting high protein and certain micronutrient requirements demands vigilant meal planning.

Common issues across different types of vegetarianism include potential deficiencies in essential nutrients, the risk of over-consuming processed foods, challenges with social eating, and the need for more intentional dietary planning to achieve a balanced nutritional profile.