Date: 16 Jul 94 10:44:26 GMT From: taltar@beaufort.sfu.ca (Ted Altar) Subject: Books on Vegetarian Nutrition Newsgroups: rec.food.veg Organization: Simon Fraser University Lines: 548 SOME EXCELLENT VEGETARIAN BOOKS TO BUY "A room without books is a body without a soul" Cicero I would recommend, in order of preference, the follow vegetarian sourcebooks. See below for more information on each of the following books, plus some other non-vegetarain general reference books that I would recommend. Peter Cox 1992 THE NEW WHY YOU DON'T NEED MEAT Keith Akers 1989. A VEGETARIAN SOURCEBOOK Gill Langley 1988. VEGAN NUTRITION V. Melina et al. 1993. BECOMING VEGETARIAN Neal Barnard 1993 . FOOD FOR LIFE Dean Ornish 1993 EAT MORE WEIGHT LESS Ellen Brown 1990. WITH THE GRAIN Thrash & Thrash 1982. NUTRITION FOR VEGETARIANS Michael Klaper 1987. VEGAN NUTRITION Neal Barnard 1990 THE POWER OF YOUR PLATE John McDougall 1985. A CHALLENGING SECOND OPINION John Robbins 1987. DIET FOR A NEW AMERICA John Scharffenberg 1979 PROBLEMS WITH MEAT Rudolph Ballentine 1987 TRANSITION TO VEGETARIANISM Francis Lappe '76/1991. DIET FOR A SMALL PLANET Now, I am always glad to see someone asking about possible books to purchase concerning vegetarian nutrition. I really wish more people would seek out and buy good books instead of being so tightfisted and unplanned about what are probably the most important and valuable small purchases one can make. Because so many people really don't highly value books and properly spend more money on such vital intellectual resources, many books become overpriced, go out of print, or are simply not even published. "This will never be a civilized country until we expend more money for books than we do for chewing gum" (from Elbert Hubbard's, "The Philistine") Ok, now to try to answer your question. If your interest is in vegetarian nutrition, then I would recommend that one starts with purchasing some books written by practicing vegetarians for a vegetarian audience. I think this is important so that both some conviction and interest informs the discussion rather than the usual kinds of neglect. At best, one finds some begrudging (if not misinformed) information about vegetarian nutrition in these mainstream textbooks on nutrition written by omnivores in an omnivorous culture for an omnivorous readership. Vegetarians are a small and quiescent minority (about 4-5% of the U.S. pop.) and until a critical mass of, say about 10%, is reached I doubt that mainstream texts on nutrition will consider vegetarianism as a serious and viable option rather than as a mere curiosity and "rigid diet" (how ironic that vegetarianism is considered "rigid" when in fact vegetarians report eating a more varied diet and one that gives them greater culinary pleasure than when they were omnivores). It is curious that nutrition texts written by omnivores are often thought to be more "objective" than books written for vegetarians by practicing vegetarians. It is simply not necessarily the case. No one has a monopoly on objectivity, or prejudice for that matter. Yes, there are some bad vegetarian tracts, but I am also quite surprised by the kinds of misinformation that is presented in some of the mainstream texts. Probably this comes as no surprise given the kinds of defensive postures we so frequently and routinely see here on this conference by a minority of our ominovorous kibbitzers. Indeed, this defensiveness ranges from a begrudging acknowledgement that a vegetarian diet is probably healthier (although the full and supported benefits are still underplayed) to an outright rudeness, if not an unabashed hostility about vegetarians being like "religious fanatics" or whatever. Unfortunately, even schooled nutritionists and medical writers may evince some of this same prejudices. Hence, there is a need for specialized or focused texts that help to offset the sometimes faulted one-sided outlook, and even outright prejudice, of mainstream texts. As a starter, then, one should have a good vegetarian sourcebook(s). A minimum requirement, I think, is that it be well documented by good and respectable references. Given such references then one can advance one's knowledge further by looking up those references. A. VEGETARIAN SOURCEBOOKS: Peter Cox (1992) THE NEW WHY YOU DON'T NEED MEAT. (278 p.) A excellent and very readable overview of the good reasons against eating meat. The familiar questions and worries that people raise about vegetarianism are very clearly and well answered. A good survey is presented of some of the epidemiological research that speaks strongly in favor of a vegetarian diet. This recent book also proffers excellent suggestions as to get started and how to eat a healthy vegetarian diet. Nutritional charts for over 600 vegetarian food items are provided. Some vegetarians may already be familiar with Peter Cox as the co-author of the bestseller, LINDA McCARTNEY'S HOME COOKING: QUICK, EASY & ECONOMICAL VEGETAIRAN DISHES FOR TODAY, 1989. Keith Akers (1989). A VEGETARIAN SOURCEBOOK: THE NUTRITION, ECOLOGY, AND ETHICS OF A NATURAL FOODS DIET. (240p.) I think every self-respecting vegetarian should have a copy of this sourcebook! It is both carefully and interestingly well-argued and provides some very good references to primary sources. Peter Singer reviewed the book as follows: "... there is a need for a thoroughly reliable sourcebook covering all the main arguments for being a vegetarian of one sort or another. There cannot be a definitive book that will do this for all time, for new medical evidence keeps coming in, and the ecological situation and the treatment of farm animals are gradually changing. For the present, however, Keith Akers has done a remarkable job of assembling the evidence relating to vegetarianism from fields as diverse as nutrition, medicine, ecology, agriculture, literature, sociology, philosophy, history, and religion. His summaries of the material are always carefully documented, and while he has not attempted to conceal his support for vegetarianism, he has presented his evidence objectively and without that proselytizing tone that so often turns the uncommitted reader away from vegetarian tracts. Thanks to its comprehensiveness, its attention to detail and its consistently intelligent discussion, A VEGETARIAN SOURCEBOOK is the most useful single volume I know covering all the arguments about vegetarianism." This book is not usually found in your mainstream bookstores, hence you may have to order a copy, or simply write to: Vegetarian Press P.O. Box 61273 Denver, Colorado 80206 U.S.A. It is only $10.00 U.S. Gill, Langley (1988). VEGAN NUTRITION: A SURVEY OF RESEARCH. (121 p.) This is probably the single best book on vegan nutrition written by a PhD, one that is well referenced and make a good use of a comprehensive survey of the basic research. I most highly recommend it, but it is hard to get a hold of, as it comes from Britain. My copy cost me $16 Canadian. Was reprinted in 1990 by "The Vegan Society". Hence, you can get copies from: The Vegan Society Ltd 7 Battle Road St Lenoards-on-Sea East Sussex Great Britain TN37 7AA Vesanto Melina, R.D., Brenda Davis, R.\d., Victoria Harrison, R.D. (1994). BECOMING VEGETARIAN: THE COMPLETE GUIDE TO ADOPTING A HEALTHY VEGETARIAN DIET. (262 p.) This new book is writing by three registered dietitians and nutrition consultants. Explores the pleasures of becoming a vegetarian and provides a very helpful guide and tips for those newly trying out the vegetarian option. Provides a few simple recipes, but the book is best at exploding some nutritional myths about vegetarianism and in giving concrete advice for easy meal planning. Has a nice section on "vegetarian diplomacy" for how to deal with those difficult social situations and how to help others to accomodate and understand your new healthy and compassionate life-style. Chapter titles include: "The Evidence is In"; Without Meat - - Exploding some Myths; Without Dairy Products; Veganism - More Food for Thought; Fats and Oils - A balancing Act: Fiber - The Gift from Plants; The Vegetarian Food Guide - Putting It All Together; Vegetarian Nutrition in the Growing Years; Vegetarian Diplomacy; From Market to Meals; Recipes - Simple Treasures. Appendix I - Glossary; Appendix II - Nutrition Recommendations. Price: $20 Canadian. Neal Barnard, M.D. (1993). FOOD FOR LIFE: HOW THE NEW FOUR FOOD GROUPS CAN SAVE YOUR LIFE.. (334 p.) This recent book is an exceellent and well documented introduction into some of the health benefits of a vegan diet. This book also provides some very good good hints about how to select one's foods and initiate a well-planned vegan diet. The book also includes some good recipes, good advice about exercise and even on how to manage stress. I would highly recommend this book, even for lacto-ovovegetarians, who would also want to know about the health benefits associated with a vegetarian diet. Chapter titles include: Introduction - The New Scientific Breakthroughs; Forever Young; Preventing and Reversing Heart Disease; Cancer and Immunity; Real Weight Control; Surprising New Leads with the New Four Food Groups; The New Four Food Groups and How They Work; Getting Started; Menus and Recipes; Appendix 1 - Use Your Body; Appendix II - Managing Stress; Recommended Reading. Price: US $23 for the hardback edition. Dean Ornish (1993). EAT MORE WEIGHT LESS: DR. DEAN ORNISH'S LIFE CHOICE PROGRAM FOR LOSING WEIGHT SAFELY WHILE EATING ABUNDANTLY (425 p.) In an age when the public is being flooded with contradictory advice and all manner of fad diets, it is a welcome relief to find a sensible book that proposes simply eating right instead of dieting. The first half of the book provides a some excellent suggestions about how to avoid yo- yo diet syndrome and eat a intelligent low-fat diet that works very well to most easily maintain body weights at ideal levels without having to obsessively count every calorie. The second half of the book provides easy to prepare low fat, vegetarian recipes. Dean Ornish is also well known for his important scientific evidence that demonstrates that the used of a low fat, vegan diet can actually serve to successfully reduce arterial plague (see his DR. DEAN ORNISH'S PROGRAM FOR REVERSING HEART DISEASE, 1990). Chapter titles include: Fed Up with Diets?; Fat Accompli; Amazing Graze; Girth Control; No Pain, No Pain; What's Eating You?; Who You Are Is Not What You Weight; Cooking the Nonfat Way by Joyce Goldstein; The Low-Fat Pantry and Equipment; The Low-Fat Staples - Legumes and Grains; Low-Fat Cooking Methods and Techniques; Sample Week's Menus; Basics; Hors d'Oeuvres and Ppetizers; Salads; Soups; Main-Course Vegetable Dishes; Vegetable Side Dishes; Past/Pizza/Polenta/Bread Dishes; Rice and Other Dishes; Dressings and Sauces; Chutneys, Relishes, Raitas, Pickles; Desserts; Appendix I - How to Read Labels; Appendix II - Nutrient Analysis of Common Foods; List of contributers/Notes/For Further REading/General Index/Recipe Index. Price $25 US for the hardback edition. Ellen Hodgson Brown (1990). WITH THE GRAIN Provides short sections answering the common kinds of question about the merits or dismerits of vegetarianism that one comes across. Well researched (71 pages of references in tight print!) and provides a sustained nutritional argument in favour of a vegan diet. She does an admirable job in presenting the information is a clear, organized and straightforward manner. Makes for a very readable and interesting book. Even has a few recipes at the end. Thrash & Thrash (1982). NUTRITION FOR VEGETARIANS. While this book is now 10 years old, it is at least written from perspective of two MD's who are practicing vegetarians. The L.A. Times (Dec. 16, 1982) wrote: "The book is a far cry from the highly merchandised health publications of self-help, without the east-to- read form common to the mass approach and without preaching prevalent in the others. The book speaks to adults as adults, citing sources, giving charts, taking the language of scientist to layperson without talking down. The book goes into elaborate lengths in discussing the basic nutrients - carbohydrates, fats, proteins, vitamins, minerals - which should help the reader gain a better understanding of vegetarianism, indeed, any diet. There is a discussion of additives, condiments and herbs and their effect on foods and diet, with a chart on the "twenty worst food additives" and food likely to contain them" More comprehensive than Klaper's book. Costs about $10 US. Write to: NewLifeStyle Books Rt. 1, Box 441 Seale, AL 36875-9127 Klaper, M. (1987). VEGAN NUTRITION: PURE AND SIMPLE. (p. 69) While not as extensive as the above, the advantage here is that it is more current and is written by a vegan M.D. with post-graduate training in medicine, surgery, anesthesiology & obstetrics. Provides some recipes as well. Costs about $9 US. There is also a companion book for the same price called "PREGNANCY, CHILDREN AND THE VEGAN DIET". Write to: Gentle World, Inc. P.O. Box 1418 Umatilla, Florida 32784 U.S.A. Barnard, Neal (1990 ) THE POWER OF YOUR PLATE (240 pgs) Written by one of the physician directors of the PCRM, this is very good, interesting and readable book. Some accomplished and respected medical researchers (e.g., people like Dr. Dennis Burkitt who established for the medical community the value of fiber) are reviewed as to their recommendations for a diet and lifestyle that will help protect you from the most common dietary causes of death and illness. Another must for your collection. McDougall, John (1985). A CHALLENGING SECOND OPINION (305 p.) This is the same McDougall who also co-author that bestseller, THE McDOUGAL PLAN. Dr. McDougall here in this book, "A Challenging Second Opinion, provides a separate chapter for each of the major diseases (e.g., cancer, osteoporsis, atherosclerosis, hypertension, diabetes, etc.) influenced by our Western diet. Very readable and nicely referenced. Costs about $12 US. and should be more readily available. Robbins, John (1987). DIET FOR A NEW AMERICA. While not well like by some our omnivore critics I do think it is a useful and informative book. Yes, it is an advocacy book, but Robbins does do a fine job referencing his many points (although not all his references are equally good). Sometimes, as rare as this may be, a "pop" book can be respectable read. Unlike some of our omnivorous critics, I have looked up some of Robbins references and I have found that he does correctly cite the information he draws upon. My only quibble is that Robbins does unnecessarily go out on a limb with respect to stating what might be some of the underlying specific mechanisms that account for why vegetarians benefit from a reduced risk for certain diseases. Such mechanisms are still an ongoing and controversial area of research and while interesting to consider, what is hypothesized today is not likely to survive tomorrow without at least some amendments and additional considerations. More immediately useful and more likely to survive intact as part of tomorrow's knowledge base is the direct evidence regarding the salutary effects of a vegetarian diet. The specific mechanisms of why this is the case we can leave for the micro-biologists and research physiologists to squabble about. Scharffenberg, John (1979; 1989) PROBLEMS WITH MEAT. (111 p.) A short exposition based upon an presentation at an annual meeting of the American Association for the Advancement of Science. Dr Scharffenberg who is a professor of epidemiology and he provides some simple tables of the various effect sizes of vegetarianism over that of meat eating. A good introduction to some of the epidemiological research, especially some of the California studies on the large population of Seventh Day Adventists living there.. About $7 US. Write to: Woodbridge Press Publishing Co. Santa Barabara California 93160 Ballentine, Rudolph (1987). TRANSITION TO VEGETARIANISM: AN EVOLUTIONARY STEP (307 p.) Dr. Ballentine here provides a useful guide for the would-be lacto-vegetarian who would prefer to take a more gradual and practical approach to becoming a vegetarian as opposed to going, without any guidance or transition period, "cold- turkey" (pun intended). This may be the preferred way for many people, where one simply starts with cutting out the red meat in phase 1, poultry in phase 2, and finally fish in phase 3. While the author was inspired by the living example of the East Indian vegetarian tradition, he does justify the benefits of vegetarianism from the Western medical point of view. The book costs about $13 US. and can be obtained from: The Himalayan International Institute of Yoga Science and Philosophy of the U.S.A. RP 1, Box 400 Honesdale, Pennysylvania 18431 U.S.A. Lappe, Francis (1976; 1991). DIET FOR A SMALL PLANET (479 p.) I would still recommend this old 1971 classic, at least the new edition that first came out in 1976. Also, it is very easy to obtain and one could probably even find copies in a used bookstore. Make sure you buy the second edition (1976 or later). Francis More Lappe provides an good explication about protein and while the 1971 edition helped to deflate the myth about the necessity of meat for protein that same edition unfortunately perpetuated a new myth about protein complementarity being something you had to worry about. The new edition acknowledges that mistake. She says: In 1971 I stressed protein complementarity because I assumed that the only way to get enough protein (without consuming too many calories) was to create a protein as usable by the body as animal protein. In combatting the myth that meat is the only way to get high-quality protein, I reinforced another myth. I gave the impression that in order to get enough protein without meat, considerable care was needed in choosing foods. Actually, it is much easier than I thought. Indeed, it is virtually impossible unless you are a fruitarian, someone heavily depended on some tubers (like sweet potatoes or cassava), or you simply indulge in junk food day in and day out instead of eating proper meals. Hell, how many vegetarians are that backward? The book also provides about 150 pages of lacto-vegetarian recipes that are quite good for the beginning vegetarian to try out. The so-called 20th anniversary edition (1991) costs $14 US and is published by Ballantine Books, New York. B. NON-VEGETARIAN GENERAL TEXTS OF NUTRITION. If, however, one is interested in better understanding of some of the mechanisms of why a vegetarian diet is healthier, then a general but readable reference on nutrition is useful. Here I think it is best to draw upon some of the texts used at an university level for courses in nutrition. Even so, many of these texts are really too sophomoric and waste space with pretty pictures. Also, none of the ones I have seen show the slightest interest in vegetarian nutrition, even as a passing topic. Often the only mention about vegetarians is to inform the undergraduate reader that there are different kinds of vegetarians, like that of vegans and lacto-ovo-vegetarians. Hardly new or useful information for vegetarians. Ok, as a general reference for the beginner on some of the more technical aspects to nutrition, but with very, very little information about vegetarian nutrition per se, I suggest as possibilities: Hunt & Geoff (1990). ADVANCE NUTRITION AND METABOLISM. Wardlaw & Insel (1990). PERSPECTIVES ON NUTRITION Proceedings from the First International Congress on Vegetarian Nutrition, 1987, AM. J. CLIN. NUTR., 48:707-874. [This is not a book but a series of articles published in this respectable journal on nutrition. For those interested in primary sources, this collection of articles is a must.] Udo Erasmus (1993). FATS THAT HEAL FATS THAT KILL: THE COMPLETE GUIDE TO FATS, OILS, CHOLESTEROL AND HUMAN HEALTH. (456 p.) While not a book about vegetarianism, it well written by a PhD in nutrition, this book does anything but a bland job in explicating what can be one of the most confusing and technical topics in nutrition, and he does this without simplifying what is indeed an interesting but complex topic. Certainly an important topic as "diseases of fatty degeneration today kill upwards of 75% of people living in the affluent, industrialized nations". This book costs $17.50 US. and $17.95 Canadian. It may be hard to get a hold of as it is published here in Vancouver, Canada. You may find a copy in a health food store. If not, then write to: Alive Books P.O. Box 80055 Burnaby, B.C. Canada V5H 3X5 C. SPECIALIZED AND SCHOLARLY WORKS ON NUTRITION As one reads the more scholarly primary works, instead of the secondary textbooks, one then begins to see more readily acknowledge some of the benefits of vegetarianism. It is too bad that such knowledge is being, in effect, buried in journals and in some specialized primary readings. Now, in addition to looking up some of the specialized referenced articles one might run across in one's more general readings, one should also seek out some of the primary texts for general reference. For example: McCance & Widdowson (1990). THE COMPOSITION OF FOODS (5th edition). This is produced by the Royal Society of Chemistry and Ministry of Agriculture, Fisheries and Food. Unfortunately, it is an expensive paperback reference (about $80), but it does contain many tables of the constituents, vitamins and minerals of various foods both cooked and raw. Subcommittee on the 10th edition of the RDAs (1989). RECOMMENDED DIETARY ALLOWANCES, 10TH edition. Contains a lot of good information as to why the American RDA's have been set to their current recommendations. Combs, Gerald (1991). VITAMINS: THEIR ROLE IN NUTRITION AND HEALTH. This is the best single advanced book I've seen on the biochemistry and metabolic role of vitamins. It is quite technical but the author at least attempts to organized the text according to concepts instead of simply raw information. American Dietetic Association. 1993. Position of the American Dietetic Association: Vegetarian Diets. J. AM. DIET. ASSOC., 93:1317. Mangels, A.R. 1992. Vegetarian Infants and Children: A Review of Recent Research. ISSUES IN VEGETARIAN DIETETICS, 1(2):4. WHO, 1991. World Health Organization Study Group on Diet, Nutrition and Prevention of Non-Communicable Diseases. DIET, NUTRITION AND PREVENTION OF CHRONIC DISEASES. Geneva, Switzerland: Technical Report Series No. 797. Chow, C.K. (ed.) 1993. FATTY ACIDS IN FOODS AND THEIR HEALTH IMPLICATIONS. New York: Marcel Kekker Inc. Committee on Diet and Health, jFood and Nutrition Board, Commission on Life Sciences, National Research Council. DIET AND HEALTH. Washington, D.C.: National Academy Press. Well, I hope that helps you get started and provides some idea of what to later aim for. Happy reading, ted -- Ted Altar (e-mail: taltar@sfu.ca) British Columbia, Canada