Whether you’re considering a plant-based diet for your health, the environment, your animals, or all three, you may find yourself feeling confused or overwhelmed by all the conflicting information you discover.
But don’t worry, here are our favorite books on plant-based nutrition to set the record straight and support you through your transition. (These books are also great to lend to a health-conscious friend or family member!)
You are reading: Plant based nutrition books
- how not to die for dr. michael greger
- the plant power doctor by dr. gemma newman
- addicted to protein by dr. garth davis
- the china studio by t. Colin Campbell & you take m. campbell
- undo it! By Dean Ornish, M.D. & anne ornish
- fiber powered by will bulsiewicz, m.d msci.
- super immunity by joel fuhrman, m.d.
- the vegan starter kit by dr neal barnard
how not to die
“The best way to minimize your exposure to industrial toxins may be to eat as low down the food chain as possible, a plant-based diet.”
backed by the dalai lama himself, how not to die for dr. Michael Greger and writer Gene Stone examines the fifteen leading causes of premature death in the United States and explains how nutritional and lifestyle interventions can sometimes outperform prescription pills and other pharmaceutical and surgical approaches. (those nutritional changes? a plant-based diet).
Greger’s tips, all backed by solid scientific evidence, explain what foods to eat and what lifestyle changes to make to live longer and healthier. the book includes the daily dozen of dr. Greger: A Checklist of the Twelve Foods We Should Consume Every Day.
The book goes into detail about each disease, saying “is there a history of prostate cancer in your family? Put down that glass of milk and add flaxseed to your diet whenever you can. do you have high blood pressure? Hibiscus tea may work better than a leading antihypertensive drug and without the side effects. fighting liver disease? Drinking coffee can reduce liver inflammation. fighting breast cancer? soy consumption is associated with prolonged survival. worried about heart disease (the number 1 killer in the united states)? switch to a whole food, plant-based diet, which has been repeatedly shown to not only prevent disease, but often stops it in its tracks.”
Even if you don’t suffer from the diseases described in the book, it provides invaluable yet practical, actionable advice, along with cutting-edge nutritional science. a book everyone should read, whether they plan to strictly follow a plant-based diet or not.
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the plant power doctor
“Imagine if what you put on your plate could not only improve your health right now, but also make you healthier in the future… how to make pleasant and sustainable choices to protect your body and mind in the future” .
As this year has shown us, we don’t know what’s around the corner. but we can make lifestyle changes to better support ourselves and our families in moving toward optimal health. this book has valuable advice to help us support our immune system as well as the long-term health of our bodies and minds, to help us face whatever life throws at us next.
In Plant Power Doctor, Dr. Gemma Newman, British GP, offers a practical and accessible plan to help him feel empowered to make positive changes to his diet and lifestyle so he can heal from the inside out and be in optimal health.
Plant-based eating has had a transformative effect on dr. newman, her family and her patients. In her first book, Gemma shares the tools and knowledge she’s learned over 17 years of experience, combining reliable medical evidence with simple dietary advice to prevent and aid recovery from a number of common chronic illnesses.
After her husband switched to a plant-based diet after a running injury and noted rapid and sustained recovery, Gemma researched the medical literature behind this diet. Gemma’s family is prone to heart disease: both her grandfather and her father died prematurely of heart attacks. Through a plant-based diet, she radically improved her blood cholesterol (lipid panel) levels from elevated to normal and staying normal ever since, she also went from a high bmi to a healthy bmi without dieting. chronic disease is not always genetic, you have more control than you have been told in the past.
gemma has been guiding patients to address their chronic illnesses with a plant-based diet and the results have been amazing. From women who suffer from hormonal problems like endometriosis to the millions who suffer from high blood pressure, kidney disease, diabetes, and obesity, Dr. newman shows how this way of eating can have a radical effect on your health, regardless of your age.
In this groundbreaking book, Gemma provides a roadmap on harnessing the power of nutrition with over 60 delicious meal ideas and meal plans to round out, to get you started and help you stay on track, the power of the doctor plant is a simple and powerful way to eat for everyone.
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addicted to protein
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“After years of intense research, I was only able to come to one conclusion: People whose diets are high in animal protein have significantly higher rates of chronic diseases: hypertension, cancer, diabetes, heart disease, and many, many others, including cataracts, diverticulitis, diverticulosis, inflammatory bowel disease, gallbladder disorders, gout, hypertension, irritable bowel syndrome, kidney stones, and rheumatoid arthritis.”
subtitled “how our obsession with meat is killing us and what we can do about it”, the book by dr. Garth Davis and author Howard Jacobson set the record straight on protein myths that have been perpetuated by doctors, weight loss experts, and the media.
Misconceptions the book aims to dispel include:
- protein is not the key to losing weight; in fact, it is one of the most important factors behind the obesity epidemic.
- animal protein is not the healthiest food we can eat: it is strongly associated with diabetes, hypertension, heart disease and cancer.
- carbohydrates are not the enemy: they are a source of energy and are staples in the diets of the world’s longest-living people.
Backed by numerous scientific studies over many years in multiple countries, Davis distills these findings into a simple, plant-based solution that combines what we know about our own biology, evidence from our world’s healthiest cultures, and the Insider knowledge of the health media and its faulty messages.
The book includes a two-week meal plan to introduce a diet rich in whole fresh fruits and vegetables, nuts, seeds, legumes, and grains. along with details on how to interpret the findings, a myriad combines what we know about our own biology, evidence from our world’s healthier cultures, and insider knowledge of the health media and its flawed messages.
If you’re a “protein junkie,” this book will help you find a simple “recovery” process that the author claims will change your life forever.
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the china study
“It’s never too late to start eating right. a good diet can also reverse many of these conditions. Bottom line: Change the way you eat and you can transform your health for the better.”
In the early 1980s, a nutritional biochemist at Cornell University, in association with researchers at the University of Oxford and the Chinese Academy of Preventive Medicine, completed one of the most comprehensive nutritional studies ever conducted, known as the Chinese project.
Their website describes this study as “a unique opportunity,” detailing that “Chinese people tended to live in the same area their entire lives and consume the same diets unique to each region. Their diets (low fat and high in dietary fiber and plant material) also contrasted sharply with the rich diets of Western countries.The truly plant-based nature of the rural Chinese diet gave researchers the opportunity to compare plant-based diets with animal-based diets .”
the book written by the same biochemist, t. Colin Campbell, and his son, Thomas M. Campbell II, details how you can dramatically reduce your risk of cancer, heart disease, and diabetes simply by changing his diet.
Not only is this book packed with a wealth of information on the power of a plant-based diet, but it’s also a thoroughly engaging read that will open your eyes to the ever-changing medical system.
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undo it!
“The latest studies show that lifestyle changes are often better than drugs and surgery in treating and even reversing many of the most prevalent chronic diseases, including stable coronary heart disease and prostate cancer at an early stage.”
The national bestseller Undo It! details how you can fight cancer, diabetes, heart disease, weight gain, and even the aging process itself with a simple, scientifically proven plan to reverse aging. disease, as well as prevent and reduce symptoms. .
dean ornish, m.d., and his wife anne, present a simple but powerful theory that explains why these simple lifestyle changes can reverse so many different chronic diseases and how quickly these benefits occur. they argue:
- eat a whole food, plant-based diet naturally low in fat and sugar and rich in flavor
- move more and get moderate exercise, such as walking
- stress less , through meditation and gentle yoga practices
- love more how love and intimacy transform loneliness into healing
With seventy recipes, easy-to-follow meal plans, tips for stocking your kitchen and eating out, recommended exercises, stress-reduction tips, and inspiring patient stories of life-transforming benefits, this book empowers readers with new hopes and new options.
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Rated “#1 for Heart Health” by the U.S. world news and report every year from 2011 to 2017, this book is worth a read for anyone interested in a plant-based diet.
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fiber fed
“We have overcomplicated health with our extensive lists of foods to avoid, complex percentages of fat, protein and carbohydrate ratios, elimination diets, calorie counting, even the weight of our foods, and to Despite all these rules, we are not getting better. it just doesn’t need to be that complicated. plant diversity. that is all. that’s all you have to remember. done. no more annoying food lists. if you follow this rule, it will lead to better health. And it will always be the truth, no matter what happens: No matter what happens on this planet or in our lifestyle, this fundamental principle of better health will remain the same.”
Written by will bulsiewicz, m.d msci, (a.k.a. dr b) is a board-certified gastroenterologist and gut health expert, fed fiber details a “step-by-step approach to stopping the misinformation craze caused by the fiber industry.” diet, and show you the simple, science-backed process for a lifestyle that is effortless, sustainable, and above all, transforms your health by optimizing your gut microbiome.”
written for those who stay up late at night googling health questions but have found more questions than answers, dr b covers:
- the revolutionary, first-of-its-kind guide to plant-based gut health
- truth bombs that will blow your mind, shift your focus, and put you on the path to better health
- reverse food sensitivities and love your food again
- 100% backed by science, with over 600 references to back it up
- no beating around the bush So, we’re assuming gluten, lectins, low carb, high carb, and everything in between. let’s prepare for the fight!
- over 70 plant-fed recipes
- detailed shopping lists
- key lifestyle changes to help you heal your intestines without even picking up a fork!
The 28-Day JumpStart Program, with menus and recipes, along with essential tips on good sensibilities, gets you straight to improving your lifelong health in an instant.
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super immunity
“Drugs cannot eliminate cellular defects that develop in response to inadequate nutrition throughout life.”
joel fuhrman, m.d. He is a board-certified family physician, a seven-time New York Times best-selling author, and an internationally recognized expert on nutrition and natural healing. His second book, Superimmunity, covers a practical nutritional plan to prevent and reverse disease—without the need for shots, drugs, or sick days.
asking why some people get sick more often than others and what makes us more susceptible to disease, fuhrman doesn’t believe that the secret to staying healthy lies in health care, but rather that the solution is to change the way we what we eat . this bestseller includes:
- The Big Picture: Learn everything you need to know about healthy eating for a healthy life.
- A 2-Week Meal Plan: Take the guesswork out of changing your diet with planned meals for breakfast, lunch and dinner every day of the week.
- 85 Immunity Boosting Recipes – These delicious plant-based recipes make healthy eating easy and crave-worthy.
Whether you’re looking for a completely plant-based plan or just interested in a nutritional plan to help prevent disease, Superimmunity is for you.
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the vegan starter kit
“Going vegan is easy. it’s easier than going low carb or gluten free. And it’s much easier than quitting or breaking other habits. because you can eat as much as you want.”
If you’ve decided to adopt a more health-focused diet, you may be overwhelmed by endless questions you want to ask: How do I plan a vegan meal? Is protein a problem? How do I make it work if I don’t cook? What are the best options in restaurants?
in the vegan starter kit, dr. Neal Barnard answers your questions and gives you everything you need to put the vegan power to work. This book features everything you need for a plant-based diet, from comprehensive nutrition information to quick reference charts, tips for modifying recipes, and examples of quick and easy meals.
If that’s not enough, this book also includes information on healthy eating in childhood, pregnancy, and other life stages, and a complete set of staple meals, holiday feasts, and snacks.
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