Plant-based diets, both vegan and vegetarian, are rising in popularity in Australia.Data from 2018 shows 2.5 million Australians (12.1% of the population)are now eating all oralmost allvegetarian.This has risen steadily from1.7 million and 2.1 million in 2012and 2016, respectively.1,2The research also showed many Australians adopt a vegetarian diet for health and/or weight-loss reasons.
Vegetarian eating patterns are generally characterized by the exclusion of animal-based foods however there are various forms of vegetarian eating as listed below.
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- Types of Vegetarian Eating Patterns
- Nutrient Intake in Vegetarian Populations
- Conclusions
- Meal Plans
- FAQs
Table 1: Types of Vegetarian Eating Patterns3
| Type of Vegetarian Diet | What foods are usually consumed? |
| Vegan | Strictly plant foods only. No animal products of any nature. Often organic and ethically sourced options are preferred. |
| Lacto Vegetarian | Predominately plant based foods but also consume dairy products. |
| Lacto-Ovo Vegetarian | Predominately plant based foods but also consume eggs as well as dairy products. |
| Pesco Vegetarian | Predominately plant based foods but also consume fish and other seafood (may or may not consume eggs and dairy products) but avoid all other meats. |
| Semi Vegetarian | Predominately plant based foods with the occasional inclusion of fish, chicken and other meats. |
Health Benefits
Scientific research suggestsa number ofhealth benefits to vegetarian eating withthis style of eating associated withhigher diet quality4, lower inflammation5,more diverse and stable gut microbiota6anda reduction incardiovasculardiseaserisk.7,8
A2019systematic reviewof randomized controlled trialsalsodemonstratedvegetarian eating patterns (from vegan tolacto-ovovegetarian)improvedglucose control, blood lipids, body weight and fat mass in individuals with diabetes.9In addition,a 2021systematic review and meta-analysis of 12 studiesfoundplant-based diets are associated with a reduced risk of all-cause and coronary heart disease mortality.10
To find out more about eggs and cholesterol click here.
Nutrients in Vegetarian Eating Patterns
Well planned vegetarian eating pattern can meet nutritional needs for good health.
As they consist of predominantlyplant-basedfoods, most vegetarian eating patternstend to belower in saturated fat and higher in dietary fibre, magnesium, potassium, folate, antioxidants such as vitamins C and E, folate, carotenoids,flavonoidsandotherphytochemicals compared to meat-containingdiets.11 However inadequately planned vegetarian diets may result in insufficient intakes ofa number of key nutrients such as vitamin B12, iron, calcium and zinc inparticular.12Vegetarian diets may also be low in vitamin D and meeting recommendations for long chain omega-3 fatty acids may be difficult unless the diet is supplemented.12,13Furthermore, while the average energy content of vegetarian diets are similar to non-vegetarian diets, the bulkiness of a high intake of fibre-rich plantfoods has the potential to result in lower energy and nutrient intakes in infants and young children with smallerappetites.14,15
To find out more about feeding eggs to babies and children click here.
Table 2 outlines details of the possible nutrients at risk in a vegetarian eating pattern.
Table 2: Nutrient Intake in Vegetarian Populations
| Nutrient | Intakes in vegetarian populations | Amount in 1 serve of eggs | Benefits from eggs |
| Protein | Can be significantly lower than omnivore diets16 | 12.7g [25% DI] | Protein from eggs contain all essential amino acids. High quality and highdigestibility17 |
| Omega -3Long-Chain Essential Fatty Acids | Vegetarian and vegan diets tend to be higherin omega-6with little to no omega-3 DHA and EPA18 | 114mg [71-127% AI] | Eggsprovide an alternate source of omega-3 fats to fish andseafood |
| Vitamin B12 | Low serum levels of vitamin B12 have been reported in adult and children vegan and vegetarians15,19,20 | 0.3µg [15% RDI] | Eggs are one of the few food sources of vitamin B12 in an ovo-vegetarian diet |
| Iron | Low iron levels can be common, particularly in young Australian vegetarian and semi-vegetarianwomen21 They have also been reported in some vegetarianchildren22 | 1.7mg [14% RDI] | Eggs contain both heme and non-heme iron24 |
| Vitamin D | Low vitamin D levels have been reported in adults and children following vegetarian diets13,15 | 8.2µg[82% RDI] | Eggs are one of the few food sources of vitamin D |
| Iodine | Low levels reported in vegetarian and vegan diets23 | 43µg[29% RDI] | |
| Selenium | Low levels reported in vegetarian and vegan diets23 | 29µg[41% RDI] |
As the 2013 Australian Dietary Guidelines state, Australians following a vegetarian diet can still meet nutrient requirements if energy needs are met and the appropriate number and variety of serves from the five food groups are eaten throughout the day.24 Choosing nutrient dense foods such as eggs and dairy (lacto-ovovegetarians), nuts, seeds, legumes and green leafy vegetables is important to provide sufficient vitamins, minerals, essential amino acids and essential fatty acids.
Amongst vegetarians, populations that are the most vulnerable to nutrient inadequacies include vegans26,children15, youngwomen20 and pregnant women.25,26 These groups, in particular, needto take extra care to ensure they are achieving a balanced, varied diet and taking a vitamin B12 supplement if advised by their health professional. To find out more about eggs and pregnancy click here.
Conclusions
Eggs can play a significant role in a vegetarian diet due to the provision ofhigh qualityprotein, vitamin B12, iron and omega-3s, nutrients that can be low in a vegetarian eating pattern. Overall, eggs are a highly nutritious food that can play an important role in the diets of ovo-vegetarians as well aspesco- and semi-vegetarians. Eggs are recommended as part of a healthy eating pattern that also includes adequate amounts of wholegrain breads and cereals, fruits, vegetables, legumes, dairyfoodsand unsaturated fats.
This statement is for healthcare professionals only.
*One serve = 2x60g eggs (104g edible portion)
Wondering if eggs are good for you? Without a doubt, there are a number of benefits to eating eggs every day. Learn about the proven health benefits of eating eggs here.
Discover our super easy & deliciousmeal plansdesigned to help you achieve a healthy and balanced diet. Check out ourweight lossorvegetarian meal plantoday!
FAQs
Vegetarian patients - should I recommend them to eat eggs?
Due to the smaller variety of protein containing foods eaten by ovo-vegetarians, these people may have a limited intake of essential amino acids if they do not follow a balanced eating pattern. Additionally, the protein digestibility and lower biological protein value of many plant proteins may result in deficient dietary intakes of essential amino acids in ovo-vegetarian diets. The total protein content of a vegetarian diet is significantly lower than an omnivore diet. Due to their high protein quality and high digestibility, eggs may therefore be particularly useful in the diets of ovo-vegetarians.
What is nutrient density?
Nutrient dense foods have been defined as foods with a high proportion of vitamins and minerals for the amount of energy (kilojoules) they provide. Therefore foods that are relatively low in kilojoules but high in vitamins and minerals are classified as 'nutrient dense'.
Why are eggs nutrient dense?
A serve of eggs provides the same amount of kilojoules as two small apples (7% of a person’s daily energy needs) while providing significantly more than 7% of the recommended dietary intake (RDI) for at 13 different vitamins and nutrients. Eggs provide 82% RDI of vitamin D, 41% RDI for selenium, 49% RDI for folate, 22% RDI for pantothenic acid (vitamin B5), 15% RDI for vitamin B12, 14% RDI for vitamin A, 29% RDI for iodine, 24% for riboflavin (vitamin B2), 20% RDI for vitamin E, 21% RDI for phosphorus and 14% RDI for iron. Eggs are also a good source of quality protein and contain long-chain omega-3 fatty acids, providing 71% of the adequate intake (AI) for men and 127% AI for women.
What are the nutrients in eggs?
Eggs provide protein, fat (two thirds of which is unsaturated fat), omega-3s, potassium, sodium, magnesium, phosphorus, iron, selenium, zinc, iodine, thiamine, riboflavin, vitamin B5, B6, B12, folate and vitamins A, D and E.
What types of omega-3s do eggs contain?
Eggs provide both long chain and short chain omega-3 fatty acids. They contain an average of 180mg total omega-3 per serve representing 12% of the omega-3 adequate intake (AI) recommendation for men and 20% for women. Of this, 114mg is long chain omega-3 fatty acids (mainly DHA), representing 71-127% of the long chain omega-3 AI. The rest of the omega 3 in eggs is mainly the shorter chain alpha-linolenic acid (ALA). Eggs are therefore a particularly useful source of long chain omega-3 fatty acids for ovo-vegetarians and others who do not eat fish regularly.
What is the RDI for protein?
The RDI for protein varies depending on age and gender. Below is an indication of the recommended protein intake for various age groups:
- Children 1 to 3 years: 14 grams
- Children 4 to 8 years: 20 grams
- Boys 9 to 13 years: 40 grams
- Girls 9 to 13 years: 35 grams
- Boys 14 - 18 Years: 65 grams
- Girls 14 to 18 years: 45 grams
- Men 19 to 70 years: 64 grams
- Women 19 to 70 years: 46 grams
- Men 70+ years: 81 grams
- Women 70+ years: 57 grams
Do most Australians meet the recommendations for omega-3s intake?
Research indicates that many Australians are meeting the Adequate Intake (AI) recommendations for levels of omega-3 fatty acids however are failing to meet the optimal intake for disease prevention. Data from the Blue Mountains Eye Study shows a mean long chain omega-3 intake of 260mg in Australians aged 55 years and over which is higher than the population mean intake, however still lower than the optimal intake for disease prevention. Younger Australians are also failing to meet dietary targets with just 6% of children aged 5-16 years meeting the suggested dietary target for long chain omega 3 fatty acids per day. Eggs can therefore play a useful role in the diet to assist in boosting omega-3 intakes.
Are there particular groups in the Australian population that may particularly benefit from including eggs in their diet?
There are some groups in the population who may particularly benefit from the inclusion of eggs in their diet. These include the following:
- Ovo-vegetarians – one serve of eggs contains useful amounts of selenium (59% RDI), vitamin B12 (40% RDI) and iron (14% RDI), all nutrients that can be lacking in a vegetarian diet .
- Pregnancy – eggs are an excellent way for pregnant women to meet their increased nutritional requirements, containing useful amounts of protein, iron, iodine, vitamin B12, vitamin A and omega-3 fats.
- Children and adolescents – eggs provide useful amounts of nutrients such as riboflavin, zinc, folate, vitamin A , iron and iodine that can be low in many children’s diets.
- Sports people – eggs provide a valuable source of nutrients required by sports people including iron, folate and vitamin B12. Eggs are also a source of protein which can help meet the higher protein requirements of sports people and the antioxidants in eggs may assist recovery from exercise by reducing muscle and cell damage.
- Elderly – due to their soft texture, eggs may be a particularly suitable food in the diets of frail elderly. As well as providing omega-3 for heart health benefits, eggs provide the vitamins A and E and the antioxidants lutein and zeaxanthin which have been associated with lower rates of age-related macular degeneration (AMD).
