What's it called when you eat eggs but not meat?

Many people adopt a vegetarian diet that includes eggs for various reasons, including health, environmental, and ethical concerns. This specific dietary pattern, which excludes meat, fish, and poultry but allows for egg consumption, has a name that defines its unique characteristics. So, what's it called when you eat eggs but not meat?

Quick Summary

The practice of eating eggs but no meat is known as ovo-vegetarianism. It is a plant-based diet supplemented with eggs while avoiding all types of meat, including poultry and fish, along with dairy.

Key Points

• Definition: The diet of eating eggs but not meat is officially called ovo-vegetarianism.

• Exclusions: An ovo-vegetarian avoids all meat, poultry, fish, and dairy products but includes eggs.

• Motivation: Reasons for adopting this diet include health benefits, ethical considerations for animal welfare, and environmental concerns.

• Key Nutrients: Eggs provide high-quality protein and B vitamins, while plants offer fiber and antioxidants.

• Nutrient Planning: Individuals must be mindful of potential deficiencies in calcium, iron, and vitamin D, and plan their diet or supplementation accordingly.

• Comparison: Ovo-vegetarianism differs from lacto-vegetarian (no eggs) and lacto-ovo vegetarian (adds dairy) diets, as well as strict veganism (no animal products at all).

Understanding the Term: Ovo-Vegetarianism

The dietary pattern of eating eggs but not meat is called ovo-vegetarianism. The term is derived from the Latin word "ovum," meaning egg. An ovo-vegetarian consumes a primarily plant-based diet—including vegetables, fruits, grains, legumes, and nuts—while also incorporating eggs and egg products. This dietary choice excludes all meat and animal flesh, as well as dairy products.

Motivations for Choosing an Ovo-Vegetarian Diet

People adopt an ovo-vegetarian diet for a variety of reasons, often combining multiple motivations:

• Health Reasons: Some individuals choose this diet to improve their health. Eggs are a complete protein source, and pairing them with a nutrient-dense plant-based diet can contribute to reduced risks of heart disease, type 2 diabetes, and certain cancers. It also provides an excellent source of protein for those with dairy allergies or intolerances.
• Ethical Concerns: Ethical considerations surrounding animal welfare often drive this choice. For some, consuming eggs from hens (especially free-range or humanely sourced) is considered more ethical than supporting the meat or dairy industry, which involves practices like slaughter or separating calves from their mothers.
• Environmental Impact: A plant-based diet, even with the addition of eggs, generally has a smaller environmental footprint compared to a diet heavy in meat. By avoiding meat, ovo-vegetarians can help reduce the demand for factory farming, which is a significant source of greenhouse gas emissions.

Foods to Eat and Avoid

Following an ovo-vegetarian diet involves focusing on a wide array of plant-based foods while strategically including eggs for their nutritional benefits. This requires careful planning to ensure a balanced intake of all essential nutrients.

Ovo-Vegetarian Food List

• Eggs: Whole eggs, egg whites, or egg-based products.
• Fruits and Vegetables: All varieties, both fresh and frozen.
• Whole Grains: Items like oats, rice, quinoa, barley, and whole-wheat bread.
• Legumes: Beans, lentils, chickpeas, and peas.
• Nuts and Seeds: Almonds, walnuts, cashews, chia seeds, and flaxseeds.
• Healthy Fats: Avocado, olive oil, and nut butters.
• Dairy Alternatives: Plant-based milks like almond, soy, or oat milk.

Foods to Avoid on an Ovo-Vegetarian Diet

• Red Meat: Beef, pork, and lamb.
• Poultry: Chicken, turkey, and duck.
• Fish and Seafood: Fish, shrimp, crab, and lobster.
• Dairy Products: Milk, cheese, yogurt, and butter.
• Certain Additives: Animal-derived ingredients like gelatin and whey.

Ovo-Vegetarian vs. Other Diets

To better understand how ovo-vegetarianism fits into the spectrum of meatless diets, here is a comparison with other common dietary patterns.

Feature	Ovo-Vegetarian	Lacto-Vegetarian	Lacto-Ovo Vegetarian	Vegan
Meat, Fish, Poultry	No	No	No	No
Eggs	Yes	No	Yes	No
Dairy Products	No	Yes	Yes	No
Honey	Often Yes	Often Yes	Often Yes	No (Typically)

Nutritional Considerations for Ovo-Vegetarians

While a well-planned ovo-vegetarian diet can be highly nutritious, it's important to pay attention to a few key areas to prevent deficiencies. Eggs provide an excellent source of high-quality protein and B vitamins, including B12, which can be scarce in some plant-based diets. However, careful planning is necessary for some other nutrients.

• Iron: Plant-based iron (non-heme) is not absorbed as efficiently as heme iron found in meat. Ovo-vegetarians should consume iron-rich plant foods like lentils and spinach along with vitamin C sources (e.g., bell peppers, citrus fruits) to enhance absorption.
• Calcium and Vitamin D: Since dairy is excluded, it is important to seek alternative sources. Calcium-fortified plant milks, leafy greens, and tofu are good options for calcium, while vitamin D can be obtained from sunlight, fortified foods, and supplements.
• Omega-3 Fatty Acids: While eggs from hens fed enriched feed can provide omega-3s, other plant sources like flaxseeds, chia seeds, and walnuts are also essential.

Planning a Balanced Ovo-Vegetarian Diet

To ensure a balanced and nutritious diet, here are some practical tips:

1. Prioritize Variety: Eat a wide range of colorful fruits and vegetables, different types of legumes, and various whole grains. This ensures you receive a broad spectrum of vitamins and minerals.
2. Meal Ideas: For breakfast, scrambled eggs with spinach and toast, or an egg and vegetable omelet, are great options. Lunch can be a garden salad with hard-boiled eggs and tofu, while dinner might feature a quinoa and bean chili or vegetable stir-fry with eggs.
3. Read Labels: Be mindful of hidden animal-derived ingredients in packaged foods, especially if you are avoiding dairy or other animal products for ethical reasons.
4. Consider Supplements: For some, especially those with specific health concerns, consulting a registered dietitian or doctor about potential supplementation for nutrients like vitamin B12 or iron is wise.

Conclusion

When you eat eggs but not meat, the dietary practice is called ovo-vegetarianism. It represents a balanced approach that combines the nutritional benefits of eggs with a diverse, plant-based menu. Motivated by health benefits, ethical concerns, or environmental factors, ovo-vegetarians can thrive on this diet by prioritizing variety and paying attention to key nutrients. By understanding its distinctions from other vegetarian lifestyles, individuals can make informed choices that align with their personal values and health goals. For further information, consider consulting reliable resources on vegetarian diets, such as the Mayo Clinic's guide to vegetarian eating.

Frequently Asked Questions

Is it called 'eggetarian'?

While 'eggetarian' is a colloquial term, particularly in some parts of India, the correct and more formal term for someone who eats eggs but not meat or dairy is ovo-vegetarian.

What is the difference between ovo-vegetarian and lacto-ovo vegetarian?

An ovo-vegetarian eats eggs but avoids dairy, while a lacto-ovo vegetarian eats both eggs and dairy products in addition to plant-based foods.

Is an ovo-vegetarian diet healthier than a standard vegetarian diet?

The healthiness of any diet depends on its planning. A well-planned ovo-vegetarian diet provides high-quality protein and B vitamins from eggs, which might be a benefit, but both can be healthy if balanced properly with fruits, vegetables, and other nutrient sources.

Can an ovo-vegetarian get enough protein?

Yes, an ovo-vegetarian can get sufficient protein. Eggs are a complete source of protein, and this can be supplemented with various plant-based protein sources like legumes, lentils, nuts, and seeds.

Do ovo-vegetarians need to take supplements?

While a balanced ovo-vegetarian diet can be nutritionally complete, some individuals may benefit from supplements, especially for vitamin B12, which is primarily found in animal products. Consulting a healthcare professional is recommended.

What are some easy ovo-vegetarian meal ideas?

Easy meal ideas include scrambled eggs with vegetables, a garden salad with hard-boiled eggs, or quinoa bowls with beans and a variety of roasted vegetables.

Why would someone choose an ovo-vegetarian diet over a lacto-ovo one?

A common reason is a dairy allergy or lactose intolerance, which prevents them from consuming milk products. Others may choose it based on ethical objections to the dairy industry.