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The Complete Vegetarian: The Essential Guide to Good Health
University of Illinois Press, 2007 Paper: 978-0-252-07506-3 | Cloth: 978-0-252-03251-6 Library of Congress Classification TX392.C69 2009 Dewey Decimal Classification 641.5636
ABOUT THIS BOOK | AUTHOR BIOGRAPHY | REVIEWS | TOC
ABOUT THIS BOOK
Citing health concerns as the number one reason why people adopt a vegetarian diet, this collection makes important scientific connections between good health and vegetarianism. The Complete Vegetarian examines the diet’s impact on chronic diseases and serves as a nutritional guide and meal-planning resource. Leading vegetarian nutritionists and medical doctors devote entire chapters to nutritional aspects that include fats, protein, and fiber; to diseases such as diabetes, cancer, heart disease, and high blood pressure; and to vegetarian meal planning, including specialized diets for children, pregnant women, and athletes. The contributors' cutting-edge research finds that it is not only an absence of meat that accounts for the health effects of a vegetarian diet; other contributing factors include less saturated fat and more fiber, antioxidants, and unsaturated fats than other diets. The Complete Vegetarian promises to be an essential resource for health professionals and the growing number of people who have adopted or are thinking about adopting a vegetarian lifestyle. Contributors include John J. B. Anderson, Dina Aronson, Peggy Carlson, James Craner, Brenda Davis, Simon K. Emms, Jeanene Fogli, Suzanne Havala Hobbs, Michael A. Klaper, Erin L. Kraker, Valerie Kurtzhalts, D. Enette Larson-Meyer, Reed Mangels, Carol M. Meerschaert, Virginia Messina, Mary Helen Niemeyer, Carl V. Phillips, Sudha Raj, and Cheryl Sullivan. See other books on: Anderson, John | Diet & Nutrition | Essential Guide | Nutrition | Popular works See other titles from University of Illinois Press |
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The Complete Vegetarian: The Essential Guide to Good Health
ABOUT THIS BOOK | AUTHOR BIOGRAPHY | REVIEWS | TOC
by Peggy Carlson, M.D.
contributions by Michael A. Klaper, Erin L. Kraker, Valerie Kurtzhalts, D. Ennette Larson-Meyer, Reed Mangels, Carol M. Meerschaert, Virginia Messina, Mary Helen NIemeyer, Carl V. Phillips, Sudha Raj, John Anderson, Cheryl Sullivan, Dina Aronson, Peggy Carlson, M.D., James Craner, Brenda Davis, Simon K. Emms, Jeanene Fogli and Suzanne Havala Hobbs
contributions by Michael A. Klaper, Erin L. Kraker, Valerie Kurtzhalts, D. Ennette Larson-Meyer, Reed Mangels, Carol M. Meerschaert, Virginia Messina, Mary Helen NIemeyer, Carl V. Phillips, Sudha Raj, John Anderson, Cheryl Sullivan, Dina Aronson, Peggy Carlson, M.D., James Craner, Brenda Davis, Simon K. Emms, Jeanene Fogli and Suzanne Havala Hobbs
University of Illinois Press, 2007
Paper: 978-0-252-07506-3
Cloth: 978-0-252-03251-6
Paper: 978-0-252-07506-3
Cloth: 978-0-252-03251-6
Citing health concerns as the number one reason why people adopt a vegetarian diet, this collection makes important scientific connections between good health and vegetarianism. The Complete Vegetarian examines the diet’s impact on chronic diseases and serves as a nutritional guide and meal-planning resource. Leading vegetarian nutritionists and medical doctors devote entire chapters to nutritional aspects that include fats, protein, and fiber; to diseases such as diabetes, cancer, heart disease, and high blood pressure; and to vegetarian meal planning, including specialized diets for children, pregnant women, and athletes.
The contributors' cutting-edge research finds that it is not only an absence of meat that accounts for the health effects of a vegetarian diet; other contributing factors include less saturated fat and more fiber, antioxidants, and unsaturated fats than other diets. The Complete Vegetarian promises to be an essential resource for health professionals and the growing number of people who have adopted or are thinking about adopting a vegetarian lifestyle.
Contributors include John J. B. Anderson, Dina Aronson, Peggy Carlson, James Craner, Brenda Davis, Simon K. Emms, Jeanene Fogli, Suzanne Havala Hobbs, Michael A. Klaper, Erin L. Kraker, Valerie Kurtzhalts, D. Enette Larson-Meyer, Reed Mangels, Carol M. Meerschaert, Virginia Messina, Mary Helen Niemeyer, Carl V. Phillips, Sudha Raj, and Cheryl Sullivan.
AUTHOR BIOGRAPHY
Peggy Carlson, MD, is an emergency medicine physician with a background in occupational medicine. She lives in Fairfax, Virginia.
Peggy Carlson, MD, is an emergency medicine physician with a background in occupational medicine. She lives in Fairfax, Virginia.
REVIEWS
"The Complete Vegetarian is the no-nonsense, evidence-based book on the health benefits of a vegetarian diet. I highly recommend this authoritative volume to vegetarians, anyone who lives with a vegetarian, or anyone who is considering a vegetarian lifestyle.”--Joseph M. Carlin, MS, MA, RD, LDN, FADA, Regional Nutritionist, U.S. Administration on Aging
“Thoroughly reviews the positive and negative aspects of a vegetarian diet . . . Recommended.”--Choice
"A very useful resource for academic, health science, and public libraries."--American Reference Books Annual
TABLE OF CONTENTS
Contents 1. Introduction Peggy Carlson Vegetarians History of Vegetarian Diets Diets Around the World History of the ?Western? or ?Affluent? Diet History of Scientific Research into Diet-Related Diseases Conclusion 2. Protein Ginny Messina Introduction Summary of the Scientific Literature Protein Quality Digestibility Amino Acid Patterns Plant Proteins and Nitrogen Balance Protein Complementarity Protein Needs of Vegetarians Practical Aspects Conclusion 3. Fats Brenda Davis Introduction Summary of the Scientific Literature Defining Optimal Quantity of Fat Very-Low-Fat Vegetarian Diets Mediterranean-Style Diets Making Sense of the Dichotomy Achieving Recommended Essential Fatty Acid Intakes Essential Fatty Acid Conversion EFA Intake and Status of Vegetarians Recommended Intakes for EFA Achieving Optimal EFA Intake and Status in Vegetarians Practical Aspects Ensuring Highest-Quality Fat Sources Whole Foods as the Optimal Source of Dietary Fat Practical Guidelines for Optimal Health: Fats in the Vegetarian Diet Total Dietary Fat Intake of Saturated Fat and Trans Fatty Acids Saturated Fat Trans Fatty Acids Intake of Essential Fatty Acids Aim for a Minimum of 1.5% Omega-3 Fatty Acids (2% Omega-3 Fatty Acids during Pregnancy and Lactation) Aim for an Omega-6:Omega-3 Fatty Acid Ratio of Approximately 2:1?4:1 Consider a Direct Source of DHA in Your Diet Quality of Dietary Fats Whole Foods Should Be the Primary Source of Dietary Fat Select Fats and Oils Wisely Store Fats and Oils with Care Do Not Expose Highly Unsaturated Oils to Excessive or Prolonged Heating Conclusion 4. Fiber Peggy Carlson Introduction Summary of the Scientific Literature Facts about Fiber Definition of Fiber Fiber Content of Foods Fiber Intake Physiological Effects of Fiber Health Effects of Fiber Constipation Hemorrhoids Cholesterol Levels and Coronary Artery Disease Diverticular Disease Cancer Appendicitis High Blood Pressure Diabetes Obesity Other Gastrointestinal Disorders Side Effects of Increased Fiber Intake Practical Aspects Conclusion 5. Iron Dina Aronson Introduction Summary of the Scientific Literature Functions of Iron in the Body Iron in Food Metabolism and Absorption of Iron Overcoming Iron Absorption Inhibitors Vitamin C Enhances Absorption Mineral Interactions The World?s Primary Nutrient Deficiency Iron Requirements Iron Throughout the Lifespan Children Men Women Seniors Iron Toxicity Iron in the Vegetarian Diet Iron Status among Vegetarians Hemochromatosis Iron and Its Relationship to Disease Heart Disease Cancer Insulin Resistance and Diabetes Bone Health Parkinson?s Disease Practical Aspects Measurements of Iron Status Iron Supplementation Maximizing Iron Status in Vegetarians Conclusion?Vegetarians: At Risk, or Having an Edge? 6. Calcium and Vitamin D Suzanne Havala Hobbs John J. B. Anderson Introduction Summary of Scientific Literature Practical Aspects Conclusion 7. Vitamin B12 Michael A. Klaper Introduction Summary of the Scientific Literature Why the Body Needs Vitamin B12 Vitamin B12 Sources Bye, Bye, B12 Blood Testing for Vitamin B12 Levels Practical Aspects Strategies for Assuring Cobalamin Sufficiency The Supplement Question Conclusion 8. Zinc Ginny Messina Reed Mangels Introduction Summary of the Scientific Literature Functions of Zinc Zinc Bioavailability and Recommendations Vegetarian Zinc Status Practical Aspects Conclusion 9. Other Vitamins and Minerals Reed Mangels Introduction Summary of Scientific Literature Thiamin Riboflavin Niacin Vitamin B6 Folate Biotin Pantothenic Acid Vitamin C Vitamin A Vitamin E Vitamin K Phosphorus Magnesium Iodine Selenium Copper Chromium Molybdenum Practical Aspects Thiamin Riboflavin Niacin Vitamin B6 Folate Biotin Pantothenic Acid Vitamin C Vitamin A Vitamin E Vitamin K Phosphorus Magnesium Iodine Selenium Copper Chromium Molybdenum Conclusion 10. Heart Disease Peggy Carlson Introduction Summary of the Scientific Literature Vegetarianism and Risk of Coronary Artery Disease Factors in a Vegetarian Diet That Protect against Coronary Artery Disease Fats and Cholesterol Fiber Antioxidants Soy Products Blood Clotting Hypertension Homocysteine Iron Obesity Phytochemicals Fruits and Vegetables Vegetarianism and Treatment of Coronary Artery Disease Practical Aspects Conclusion 11. Cancer Peggy Carlson Introduction Summary of the Scientific Literature: Cancer Rates among Vegetarians Studies of Vegetarian Groups and the Risk of Cancer Studies of Seventh-Day Adventists and the Risk of Cancer California Seventh-Day Adventist Study Studies of Seventh-Day Adventists Other than the California Seventh-Day Adventist Study Study of Individuals with Lifestyles Similar to Seventh-Day Adventists Conclusions The Relationship Between Diet and Cancer Introduction What Causes Cancer Dietary Factors That May Affect Cancer Risk Fruits and Vegetables Vitamins Antioxidants Phytochemicals Phytoestrogens Fiber Fats Meat Cooking and Food Preservation Methods Soy Products Obesity Common Cancers and Related Dietary Factors Lung Cancer Colon Cancer Breast Cancer Prostate Cancer The Relationship Between Vegetarian Diets and Dietary Factors That May Affect Cancer Risk Fruits and Vegetables Vitamins Antioxidants Phytochemicals Fiber Fats Meat Cooking and Food Preservation Method Soy Products Common Cancers and Vegetarian Diets Lung Cancer Colon Cancer Breast Cancer Prostate Cancer Practical Aspects Conclusion 12. Hypertension James Craner Peggy Carlson Introduction Summary of the Scientific Literature Etiology and Epidemiology of Hypertension Etiology of Hypertension Diseases Associated with Hypertension Coronary Artery Disease (CAD) Stroke (Cerebrovascular Accident, CVA) Congestive Heart Failure (CHF) Chronic Renal Failure (CRF) Peripheral Vascular Disease (PVD) All-Cause Mortality Co-Morbid Conditions and Contributory Factors Current Treatment Approaches Hypertension and Vegetarian Diets Prevalence of Hypertension among Vegetarians Vegetarian Diets for Treatment of Hypertension Comparison of Vegetarian Diets vs. Nonvegetarian Diets for Treatment of Hypertension Mechanism of Protective/Therapeutic Effect of Vegetarian Diet Weight Loss Minerals: Sodium (Salt), Potassium, Calcium Vitamins and Antioxidants Fiber Fruits and Vegetables Flavonoids Dietary Protein, Cholesterol, and Fat Conclusions Practical Aspects Conclusion 13. Stroke Peggy Carlson Introduction Summary of the Scientific Literature Background Information Types of Strokes Risk Factors for Stroke Studies of Different Diets and Stroke Limitations of Studies of Diet and Stroke Studies of Vegetarian Diets and Stroke Studies of Seventh-Day Adventists and Stroke Studies of Individual Dietary Factors and Stroke Sodium and Potassium Homocysteine and Folate Antioxidants Fiber Fruit and Vegetable Consumption Studies of Meat Consumption and Stroke Putting It All Together with Vegetarian Diets Practical Aspects Conclusion 14. Obesity and a Vegetarian Diet Suha Raj Introduction Summary of the Scientific Literature General Introduction on Obesity Vegetarians and Obesity Calorie Intake Higher Fiber Intake Higher Carbohydrate Intake Lower Protein Intakes and Specific Amino Acid Profiles Type of Fat Other Issues Dieting with a Vegetarian Diet Practical Aspects Dietary Changes Lifestyle Changes Conclusion 15. Diabetes and Vegetarian Diets Peggy Carlson Introduction Summary of the Scientific Literature Dietary Risk Factors for Diabetes The Occurrence of Diabetes among Vegetarians versus Nonvegetarians Dietary Fat, Fiber, Carbohydrate, and Protein in Diets for Diabetics General Considerations Dietary Fa Fiber Carbohydrates Protein Phytoestrogens High-Carbohydrate, Low-Fat, High-Fiber Diets Lower-Carbohydrate, Higher-Monounsaturated-Fat Diets Current Diet Recommendations for Diabetics Factors in a Vegetarian Diet That Are Beneficial to Diabetics The Effect of a Vegetarian Diet on Diabetes Control Practical Aspects: How to Plan a Vegetarian Diet for Diabetics Conclusion 16. Osteoporosis John J. B. Anderson Suzanne Havala Hobbs Introduction Summary of the Scientific Literature Studies of Bone Density in Vegetarians and Vegans Dietary Variables and Bone Protein Calcium and Vitamin D Ratio of Calcium to Phosphorus in the Diet Other Minerals Soy Isoflavones and Other Phytoestrogens Vitamin K Vitamin C Vitamin B12 Dietary Fats Lifestyle Factors That Influence Vegetarian Diets Summary Practical Aspects Conclusion 17. Gallbladder Disease, Diverticulitis, Appendicitis, Kidney Stones, and Kidney Failure Valerie Kurtzhalts Peggy Carlson Introduction Summary of the Scientific Literature Gallbladder Disease Diverticular Disease and Appendicitis Diverticular Disease Appendicitis Kidney Stones Kidney Failure (Chronic Renal Failure) Practical Aspects Conclusion 18. Vegetarian Diets and Children Jeanene Fogli Carol M. Meerschaert 19. Pregnancy and Lactation Reed Mangels Introduction Summary of the Scientific Literature Pregnancy Weight Gain Protein Omega-3 Fatty Acids Iron Calcium and Vitamin D Vitamin B12 Zinc Vegetarian Diets and Complications of Pregnancy Vegetarian Nutrition during Lactation Milk Composition Practical Aspects Weight Gain in Pregnancy Protein Omega-3 Fatty Acids Iron Calcium and Vitamin D Vitamin B12 Nausea and Vomiting Diet Guides Conclusion 20. Optimal Nutrition for Active Vegetarians and Vegetarian Athletes D. Enette Larson-Meyer Mary Helen Niemeyer Introduction Summary of the Scientific Literature Overview of Energy Utilization during Exercise Requirements for Energy and Energy-Generating Nutrients Energy Carbohydrate Protein Fat Requirements for Vitamins and Minerals Calcium Iron Zinc Iodine B Vitamins Nutritional Supplements Protein Creatine Carnitine Caffeine Nutrition Before, During, and After Exercise Before Exercise During Exercise After Exercise Special Concerns for the Vegetarian Athlete Requiring Weight Reduction Special Concerns for the Female Vegetarian Athlete Potential Benefits of Vegetarian Diet Practical Aspects Conclusion 21. Environmental and Food Safety Aspects of Vegetarian Diets Carl V. Phillips Simon K. Emms Erin L. Kraker Introduction Types of Animal Food Production A Variety of Environmental Impacts Summary of the Scientific Literature Impacts of Intensive Farming Operations Land, Water, and Energy Use Aquaculture as Intensive Farming Pollution from Effluent Infectious Diseases Impacts of Grazing Impacts of Harvesting Fishing Other Harvesting Practical Aspects Conclusions 22. Planning Nutritious Vegetarian Diets Cheryl Sullivan Introduction Summary of the Scientific Literature Food Guides Food Guide for North American Vegetarians New York Medical College Vegetarian Pyramid The New Becoming Vegetarian Food Guide The Vegetarian Way Food Guide The Traditional Healthy Vegetarian Diet Pyramid Other Vegetarian Food Guides Supplements Practical Aspects Conclusion 23. Conclusion: Summary of Protective Factors Virginia Messina Peggy Carlson Factors in Vegetarian Diets That Are Protective Fiber Antioxidants Phytochemicals Unsaturated Fats (Monounsaturated and Polyunsaturated Fats) Potassium Fruits and Vegetables Vegetarian Diets May Be More Healthful Due to Lower Intakes of These Factors Saturated Fat Cholesterol Meat Animal Protein Heme Iron Obesity Conclusion Index
ABOUT THIS BOOK | AUTHOR BIOGRAPHY | REVIEWS | TOC
