The Simple Answer: Lacto-Vegetarian
When someone follows a plant-based diet but includes milk and other dairy products, they are called a lacto-vegetarian. The prefix "lacto-" is derived from the Latin word for milk, "lac," and indicates the inclusion of dairy in the diet. This form of vegetarianism is often adopted for a variety of reasons, including ethical considerations, religious beliefs, or perceived health benefits. It is important to distinguish this from other popular dietary choices that might also be considered plant-focused, as the inclusion or exclusion of eggs, fish, or occasional meat consumption is what defines these specific categories.
What is a Lacto-Vegetarian Diet?
A lacto-vegetarian diet is a plant-based eating plan that includes dairy products. This means a person on this diet eats all the foods that come from plants, such as fruits, vegetables, grains, legumes, nuts, and seeds, but also incorporates milk, cheese, yogurt, and butter derived from animals. The diet strictly excludes all meat, poultry, fish, and eggs.
Foods included in a lacto-vegetarian diet are:
- Dairy products: Milk, cheese, yogurt, butter, and cream.
- Fruits: A wide variety, including berries, citrus, apples, and bananas.
- Vegetables: All types, such as leafy greens, root vegetables, and mushrooms.
- Legumes: Beans, lentils, chickpeas, and peas.
- Whole Grains: Oats, rice, barley, and quinoa.
- Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds.
Historically, lacto-vegetarianism has been prominent within certain religious traditions, including Hinduism, Jainism, and Buddhism. Followers of these faiths often adhere to the principle of ahimsa, or non-violence towards living beings. While the collection of milk does not require the killing of the animal, the farming practices involved are sometimes scrutinized.
Lacto-Vegetarian vs. Other Diets: A Comparison
To fully understand the lacto-vegetarian diet, it's helpful to see how it compares to other forms of vegetarianism and plant-based eating. The key differences lie in the inclusion or exclusion of specific animal-derived products.
| Feature | Lacto-Vegetarian | Ovo-Vegetarian | Lacto-Ovo Vegetarian | Vegan |
|---|---|---|---|---|
| Meat | Excluded | Excluded | Excluded | Excluded |
| Fish/Seafood | Excluded | Excluded | Excluded | Excluded |
| Dairy | Included | Excluded | Included | Excluded |
| Eggs | Excluded | Included | Included | Excluded |
Health Benefits of a Lacto-Vegetarian Diet
Following a well-balanced lacto-vegetarian diet can offer a range of health advantages. By focusing on whole, plant-based foods, and incorporating dairy, individuals can ensure they receive a broad spectrum of nutrients. Some of the key benefits include:
- Improved Heart Health: Vegetarian diets are linked with lower total and LDL ("bad") cholesterol levels. This dietary pattern, rich in fiber and antioxidants from fruits and vegetables, can also reduce blood pressure, both of which are major risk factors for heart disease.
- Better Blood Sugar Control: Studies have shown that individuals following lacto-vegetarian diets may have better blood sugar regulation and a lower risk of developing type 2 diabetes. The high fiber content and lower saturated fat intake help improve insulin sensitivity.
- Weight Management: Plant-based diets, including lacto-vegetarianism, are often lower in calories and fat while being higher in fiber. This can increase satiety and lead to a lower body mass index (BMI) compared to non-vegetarian diets.
- Reduced Cancer Risk: Research suggests that vegetarians have a lower overall risk of certain cancers, particularly colorectal cancer. Antioxidants found in plant foods are thought to play a protective role against oxidative damage.
Nutritional Considerations and Potential Risks
While the lacto-vegetarian diet is considered a healthy choice, it requires mindful planning to ensure all nutritional needs are met. The exclusion of meat and eggs means certain nutrients need to be sourced from other foods or supplements. Key nutrients to monitor include:
- Vitamin B12: Primarily found in animal products, including dairy. While lacto-vegetarians consume dairy, they may still need to monitor their B12 intake. A deficiency can lead to serious health issues.
- Iron: Plant-based iron (non-heme iron) is not as easily absorbed by the body as the heme iron found in meat. Pairing iron-rich plant foods like lentils, spinach, and fortified grains with vitamin C can boost absorption.
- Omega-3 Fatty Acids: Often found in fatty fish, these are less prevalent in a lacto-vegetarian diet. Sources like walnuts, chia seeds, and flaxseeds are excellent plant-based alternatives.
- Calcium: Lacto-vegetarians have a strong source of calcium through dairy products. For those reducing dairy intake or following a stricter version, fortified plant milks and leafy greens are good alternatives.
Crafting a Balanced Lacto-Vegetarian Meal Plan
Building a balanced lacto-vegetarian diet is straightforward when focusing on whole foods. The inclusion of dairy provides flexibility and a reliable source of protein, calcium, and vitamin D. A typical week could incorporate a variety of plant and dairy foods to ensure a diverse intake of nutrients. For breakfast, a person might have yogurt with berries and walnuts. Lunch could be a lentil soup with whole-grain bread and a side salad. For dinner, a vegetable and tofu stir-fry with brown rice, or pasta with a tomato and cheese sauce, are simple options. Snacks could include cheese and crackers, or a handful of nuts and dried fruit. When buying cheese, check for rennet source as some commercial cheeses use animal rennet, which some lacto-vegetarians may choose to avoid. A good resource for understanding dietary choices is the U.S. National Library of Medicine's information on vegetarian diets.
Conclusion
In short, what do you call a vegetarian that eats dairy? A lacto-vegetarian. This diet is a popular and well-established form of vegetarianism that balances a diverse array of plant foods with the nutritional benefits of dairy products. While offering significant health benefits, such as reduced risk of chronic diseases and weight management, it is crucial for lacto-vegetarians to be mindful of their nutritional intake, particularly ensuring adequate levels of vitamin B12, iron, and omega-3s. By understanding the distinction between different plant-focused diets, individuals can make informed choices that align with their personal health goals, ethical beliefs, and lifestyle.
