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Vegetarianism is not just vegetarianism; there are different types of a meatless diet. We introduce you to the lacto-vegetable variant.
Milk yes, eggs no: lacto-vegetarians
In the vegetarian diet, meat, fish and seafood are not consumed; all forms of this lifestyle have this in common. Some are removing other foods from the menu: Vegans do not consume any products of animal origin, including milk and dairy products, eggs and honey. Ovo-lacto-vegetarians, on the other hand, eat these foods, lacto-vegetarians leave out the eggs. In addition, there are other groups that live according to narrow guidelines. Raw foodists, for example, only choose uncooked, unprocessed ingredients.
This is how lacto-vegetarians eat
Lacto-vegetarians mainly eat plant-based foods enriched with milk, cheese and honey. This usually means that all important nutrients are absorbed. Vegetarian food includes a lot of vegetables, fruit and salad, plus grains, pulses and possibly protein sources such as tofu - our tofu recipes show how it is done.
Not using eggs is not critical from a nutritional point of view. They mainly contain vitamins of the B group as well as vitamins D and E: nutrients that can also be obtained from plant foods, milk and dairy products. Good sources of vitamin D are avocados and mushrooms, for example, B12 is in cheese and nuts and whole grain products are also good sources of the B vitamins.
Those who eat a balanced vegetarian diet do not need any dietary supplements. However, some nutrients are less common in plant-based products than in meat. Therefore, vegetarians should make sure they get enough alternative foods. This is all the more true if all animal products are avoided, as vegans do. Protein, iron, iodine, vitamin B12 and omega-3 fatty acids are among the nutrients that we normally get from meat and fish in particular. .Even more concentrated expert knowledge
Find and replace eggs in food
As a lacto-vegetarian, if you want to consistently avoid eggs, you should look carefully at some foods. Eggs are found in many processed foods, such as mayonnaise, dressings, pasta, ice cream and soups. Since they are subject to labeling, a look at the list of ingredients gives you certainty in case of doubt. This also applies to foods that are designated as vegan, for which there are no other statutory guidelines: If they contain eggs, this must be stated on the packaging, as it is a potential allergen. By the way, you can easily replace eggs with other ingredients when baking and cooking. Soy flour, fruit purees or substitute powder are possible: You can find out more about baking without eggs from our cooking experts.
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