Ovo-Vegetarian Diet Pros And Cons: What You Need To Know

The ovo-vegetarian diet is a unique and a healthier alternative to the standard vegetarian diet since it allows eggs, a nutritious food item in many diets. Even though the diet has some drawbacks, it is still favored by may due to its benefits.

What Is An Ovo-Vegetarian Diet?

As per Healthline, this is similar to a standard vegetarian diet but does not restrict eggs. Certain baked goods, mayonnaise, egg noodles and other egg-containing foods are also allowed. However, it prohibits fish, meat, poultry, cheese, yogurt, milk and other dairy and animal-based products.


Economical - The inclusion of eggs in the diet is economical in the sense that the ingredient is affordable. Whole eggs are nutritious and an excellent source of high-quality protein, anti-inflammatory compounds and B vitamins, according to a study published in the US National Library of Medicine. Vegetarian diet followers even consume eggs whenever they find it difficult to meet their nutritional needs.

A Good Alternative For Dairy-Sensitive Folks - It is also an appropriate alternative for those who want to follow a vegetarian diet because they are lactose-intolerant or sensitive to dairy products. Eggs could also be cruelty-free, particularly those who have humanely sourced eggs and egg products.

Better Diet Quality - As per Science Direct, practitioners of the program consume more nutrient-dense foods such as fruits, vegetables and whole grains compared to non-vegetarian dieters. The diet also contains less calories from added sugars and saturated fats. It is also perfect for those who are required to regulate their sodium consumption.

Supports Overall Health - An ovo-vegetarian diet boosts heart health since it reduces the risk of heart disease for up to 30 to 40 percent compared to non-vegetarian eaters. It also balances blood sugar levels and reduce the risk of type 2 diabetes. According to a recent review, 25 percent of vegetarians are less likely to suffer from type 2 diabetes compared to non-vegetarians.

It also supports faster weight loss compared to other omnivorous diets and supports gut health. Since the ingredients of a vegetarian diet are high in fiber, it supports the steady growth of healthy gut bacteria, speeds up metabolism and improves immunity.


Nutrient Insufficinecy - An ovo-vegetarian diet may fall short of protein. The nutrient is essential for healthy bones, organs, muscles, hair and skin. Since it is potent among meat and dairy products, you may fall short on the recommended daily intake if you do not incorporate plant-based alternatives into your diet. Adding more eggs into the diet fixes the insufficiency. You may also source your protein from legumes, nuts and seeds which are ovo-vegetarian-friendly.

Animal-based ingredients are rich in omega-3 and essential vitamins and nutrients such as calcium, iron, omega-3 fats, vitamins D and B12 and zinc. Since meat and dairy products are restricted from the ovo-vegetarian diet, you may fall short on consuming essential nutrients, vitamins and minerals. To prevent this, find the plant-based ingredients that are rich in these components to serve as alternatives.

salad-2756467_1280 Ingredients of a vegetarian diet. Silviarita/Pixabay