15 Must-Read Plant-Based Diet Books (That Could Save Your Life)

Who doesn’t want to live longer, feel healthier, and prevent the most common diseases that afflict human beings? Reading a few plant-based diet books can be a wonderful resource for a better life.

You probably know that a plant-based diet can be extraordinarily healthy. But did you know that the food you eat can actually save your life—or end it prematurely? These plant-based diet books are the most important books you can add to your reading list this year.

Heart disease, diabetes, autoimmune diseases, gastrointestinal issues, Alzheimer’s disease, and even cancer have been found to have strong ties to diet. These books dive into how the food you eat can even prevent, reverse, or cause disease. Many of these books are New York Times bestsellers, written by highly respected and accomplished doctors, and have upwards of 20,000 5-star ratings on Amazon.

In addition to watching documentaries, listening to podcasts, and learning the basics of plant-based nutrition, reading these books is one of the most valuable gifts you can give to yourself.

There are tons of free vegan lifestyle guides available online to help kickstart your plant-based journey right away! If you’re just starting your vegan journey here’s the ultimate guide to how to become a vegan. Don’t forget to check out how to answer common vegan questions—you’re bound to get asked one of these! There are even vegan kids books that range from teaching kindess, empathy and compassion.

Cut Out the Confusion

Switching to a plant-based diet can be exciting, inspiring, and deeply gratifying, but also incredibly confusing. Increased mainstream awareness has given rise to a wealth of new resources for anyone curious about embarking along the path to veganism, along with an unfortunate trove of fresh misinformation.

It’s often difficult to pick apart true wisdom from hearsay and personal anecdotes, especially as anyone can take the guise of an expert online. Cut through all the noise and get to the heart of the matter with the top plant-based diet books to act as your trustworthy guides.

Vegan cookbooks have seen a similar boom in popularity as interest in cruelty-free alternatives continues to grow. These options only address the question of what to eat, leaving many critical questions about nutrition, eating out, grocery shopping, and so much more. Get a complete picture of what it takes to enjoy a happy, healthy plant-based lifestyle by consulting a comprehensive reference.

The Best Plant-Based Diet Books

Whether you’re vegan-curious or a total convert, it’s always a good idea to seek advice from the experts. Make sure your meal plans measure up, your ethics are on point, and science can support your choices with these top plant-based lifestyle books on your side.

You’ll also find podcast episodes with many of the authors below the book, which provide a nice synopsis of their work, research, and findings.

How Not To Die by Dr Michael Greger, MD, FACLM

This New York Times Bestseller uncovers the groundbreaking scientific evidence behind the only diet that can prevent and reverse many causes of disease-related death.

Topics are arranged to specifically address common health concerns and how preventative medicine can have a tremendous impact, citing specific research and medical studies that support those findings. Get simple strategies for implementing changes in your own diet right away to stop this cycle of sickness. It’s just what the doctor ordered!

Prevent & Reverse Heart Disease by Caldwell B. Esselstyn Jr., MD

The results of a revolutionary twenty-year study clearly demonstrate that a plant-based, oil-free diet can not only prevent the progression of heart disease, but even reverse the effects for anyone already diagnosed.

This book provides all the tools you need to embark on that same path towards fundamental, lasting wellness. Thousands have already found success reducing cholesterol, blood pressure, and body weight thanks to this science-based approach.

The China Study by T. Colin Campbell, PhD, and Thomas M. Campbell, MD

Quite possibly the single most cited books on the effects of a plant-based diet, The China Study was a pioneer in the field, making waves over thirty years ago. Before most people had even tasted soy milk, this father and son team was uncovering the unmistakable link to diet and health.

It’s been revised numerous times since then to reflect the latest research, accommodating for the ever-changing medical system and innovative alternative treatments.

Fiber Fueled by Dr. Will Bulsiewicz, MD, MSCI

Renowned gastroenterologist “Dr. B” focuses in on utilizing fiber-rich fruits, vegetables, whole grains, seeds, nuts, and legumes to heal the microbiome, which effectively boosts the metabolism, balances hormones, and reduces inflammation. It all starts in the gut with plant-based whole foods!

Along with the full explanation of how and why this works, you’ll get a convenient 28-day jump start program with menus and over 65 recipes to make positive changes right away.

Mastering Diabetes by Cyrus Khambatta, PhD, and Robby Barbaro, MPH

Diabetes is an increasingly common diagnosis worldwide, with an estimated 34.2 million adults in the United States alone struggling with the illness. An additional 88 million adults have prediabetes, just one step away from needing more extreme corrective measures. That may sound like a veritable death sentence, but it doesn’t have to be!

In fact, the solution quite simple: Eat a low-fat, plant-based, whole-food diet, to reverse insulin resistance in all types of diabetes, including type 1, type 1.5, type 2, prediabetes, and gestational diabetes. By following this delicious regimen, anyone can decrease their blood glucose, oral medication, and insulin requirements over time.

The Sprout Book by Doug Evans

More than just fibrous sandwich filler, sprouts offer an untapped wealth of nutrients in a compact, accessible, and affordable package.

Arguably better than synthesized multivitamins, sprouts naturally contain:

• 20 to 30 times more phytonutrients than other vegetables and 100 times those of meat
• Antioxidants that fight cancer, cardiovascular disease, and more
• Improve digestion
• Regulate insulin levels

Even if you don’t have a green thumb, you can easily grow your own sprouts and take your health back into your own hands.

Blue Zones: 9 Lessons for Living Longer From the People Who’ve Lived the Longest by Dan Buettner

National Geographic Explorer Dan Buettner has traveled the globe and seen the impact of diet on longevity first hand. Taking wisdom from Costa Rica to Sardinia, Italy, to Okinawa, Japan and beyond (AKA, The Blue Zones), he uncovers the secrets to living a longer, happier life.

Beyond just the food, there’s incredible power in creating small healthy habits. With the support of a community, it’s much easier to instantly enhance your well being at any age.

The Alzheimer’s Solution: A Breakthrough Program to Prevent and Reverse the Symptoms of Cognitive Decline at Every Age by Dr. Dean and Dr. Ayesha Sherzai

If someone says that all your problems are in your head, they’re not entirely wrong. Alzheimers, a degenerative disease that causes a drastic mental decline in old age, affects over 47 million people. It doesn’t have to be that way, though; roughly 90 percent of Alzheimer’s cases can be prevented.

The key is addressing it through nutrition, exercise, stress management, sleep, and engagement. This five-part program will help create a personalized blueprint to stop Alzheimer’s disease in its tracks.

Eat to Live: The Amazing Nutrient-Rich Program for Fast and Sustained Weight Loss by Joel Fuhrman, MD

Focused on fast, safe, and sustainable weight loss, over 10,000 patients have found success with Dr. Fuhrman’s revolutionary 6-week meal plan built upon a foundation of plant-based foods.

The secret is to emphasize nutrient-rich dishes without the use of inflammatory animal products to stop junk food cravings in their tracks. Anyone who’s tried and failed to drop excess pounds or continues to endanger their health through poor diet choices will find the support they need to finally make lasting change, along with countless success stories to stay inspired.

The Proof is in the Plants: How Science Shows a Plant-Based Diet Could Save Your Life by Simon Hill

Combining the wisdom gleaned from his master’s degree in nutrition and hundreds of hours recording The Proof Podcast, Simon Hill debunks the myths of a plant-based diet in this no-nonsense guide. This includes the impact on not just personal health, but also environmental and animal welfare as well. For all the questions you didn’t know who to ask, this is you judgement-free confidant and new best friend. It’s the complete know-how, -why, -what, and -where for unlocking the power of plants.

Forks Over Knives by T. Colin Campbell and Caldwell B. Esselstyn Jr.

Many people were first introduced to Forks Over Knives though the groundbreaking plant-based documentary movie. This amazing movie advocates a low-fat, whole foods, plant-based diet to avoid or reverse disease. It’s since grown to become a movement in and of itself, complete with multiple guidebooks, cookbooks, online courses, and even frozen meals.

The original title, first released in 2011 and perpetual top seller since then, is still an excellent place to start. Forks Over Knives covers all the nutritional fundamentals and over 125 recipes to put them into action right away.

The Plant Based Athlete by Matt Frazier and Robert Cheeke

Think you still need meat to gain muscle mass and strength? Think again. Plants can help optimize your athletic ability in any sport, whether that’s swimming, weight lifting, cycling, or just power walking with your dog. Examples of exercise routines and meal plans by genuine plant-based pro-athletes show you exactly how to get started at your own pace. You don’t even need to compete to feel like a winner!

Becoming Vegan: The Complete Reference to Plant-Based Nutrition by Brenda Davis and Vesanto Melina

Originally printed in 2000, this comprehensive tome covering all aspects of vegan nutrition has been continuously updated and reprinted to account for the latest developments in an ever-changing world. Co-authors Brenda Davis and Vesanto Melina are both registered dietitians that have been thriving on a plant-based diet for well over two decades. They are dedicated to sharing that knowledge with anyone hungry to learn. Here, you’ll get in-depth answers to complicated questions, such as:

• The impact of plant foods on cancer, heart disease, and other chronic illnesses.
• How to obtain essential protein without meat, eggs, or dairy products
• How to create a nutritionally balanced diet for everyone, including infants, pregnant women, athletes, and the elderly.

It’s already sold over 700,000 copies and is available in eight different languages.

Nourish: The Definitive Plant-Based Guide for Families by Reshmah Shah, MD, MPH, and Brenda Davis, RD

Making sure picky eaters get the nutrition they need is already a difficult task. Approaching it from a plant-based perspective can seem like a herculean undertaking. The solution to deciding how to best feed your family is finally at hand with Nourish. From pregnancy and breastfeeding all the way through adolescence, you’ll get all the advice and irresistible recipes you need for kids of any age to thrive.

The Plant-Based Baby and Toddler by Alexandra Caspero and Whitney English

The earliest days of a baby’s life are some of the most critical, setting the stage for a lifetime of health and wellness, if everything goes right. Addressing the best way to raise kids on a plant-based diet the right way, from infancy and beyond, no question is too tough to tackle. For example:

• Is a vegan diet healthy for kids?
• How do you meet their needs for critical nutrients such as iron and B Vitamins?
• Are traditional fruit and vegetable purees okay as their first solid foods? How do you encourage a baby-led weaning/feeding approach?
• How do you deal with picky eaters when animal products are off the table?
• Do children really need milk and other dairy products to build strong bones?

Kids of all ages will devour the 50+ plant-based recipes specifically designed for sensitive tummies and growing appetites.

Tips For Finding The Best Plant-Based Diet Books

The greatest resources in the world are useless unless you can find them, which makes this age of connectivity a boon to anyone hungry for knowledge. While conventional brick-and-mortar bookstores are still fine options for purchasing in person, it can be tough to even know where to start looking. Start your research at home to make the most of your time.

• Be wary of new releases. It’s hard to tell if newer books will hold up to scrutiny the way that older, more vetted options have.
• Don’t be swayed by blurbs. Seeing a familiar name singing the praises for an unknown author to help convey accountability, but it may or may not carry any real weight. They may just be friends in real life.
• Check the reviews. It doesn’t have to have five stars to be a winner. Read the worst reviews first to see if they carry any weight or are largely nonsensical. There’s no accounting for that person who got their book delivered with the cover torn off and wants to blame the author for it.

The post 15 Must-Read Plant-Based Diet Books (That Could Save Your Life) appeared first on World of Vegan.

But it doesn't stop there - It's much more than just diets. We invite you to take part in our journey by sharing your stories and delicious recipes with our community so we can educate, inspire and empower each other to revolutionize how we think about healthy eating. With confidence, grace and integrity let’s work together towards healthy living.

Are you ready to embark on this exciting journey of health? Send us an email at [email protected] today! We look forward to working with you soon on creating a healthier tomorrow. Join us now in our mission of embracing healthier living through education, inspiration and empowerment!

Frequently Asked Questions

Can you make muscle using a plant based diet?

Yes, it is possible for a plant-based lifestyle to build muscle. A vegetarian diet doesn't necessarily mean that you can have less muscle, but the type of food one eats will play a significant role in building muscle strength and size. Plant-based diets may include high-protein foods such as legumes (beans, lentils, and peas), doves, seitan, nuts, nutritional yeast, tofu, tempeh, and many more. Combined with regular exercise and proper supplementation of vitamins and minerals, a properly balanced plant-based diet can help you reach your fitness goals while promoting better overall health. Whole food sources should be emphasized over processed products, often full of unhealthy additives or preservatives. It is crucial to get enough protein every day for steady gains. You can incorporate foods like flaxseed oil, quinoa and nut butter into your daily meals. A nutritionist who specializes in plant-based nutrition is a good choice, regardless of whether you want to build muscle mass or maintain your health.

It is possible to switch to a plantbased diet.

Changing to a plant-based diet may feel intimidating, but it doesn't have to be. It is possible to gradually transition to a plant-based diet and make tweaks that feel doable. Since each person's needs are unique, tailoring the transition to one's specific lifestyle is important. It is important to plan meals around whole foods and not processed food to facilitate the transition. This will ensure that you get enough macronutrients, essential vitamins, and minerals. It also helps if individuals focus on creating meals that they enjoy eating and fit their dietary needs.

The best way to help someone transition to a plant based lifestyle is to build a support network of friends, family members, and certified medical professionals. The best part is that you can try out new recipes along the way. So that people don't feel deprived or bored, there are plenty of delicious vegan options. Changing gradually while mindful of daily nutrient intake can ensure a successful plant-based journey.

Are children able to eat a plant-based diet with no restrictions?

Because of their many health benefits, plant-based diets are growing in popularity among adults. But parents might be wondering if a diet based on plants is safe for their kids. Children can still eat a plant-based food plan if they are well-planned and meet their nutritional needs.

All the nutrients that children require to grow and develop can be found in plant-based diets. It is vital that children receive enough iron, calcium and vitamin D. It is important to have adequate protein for growth and development. Tofu, beans, lentils, nuts, and tofu are all good sources of plant-based proteins. Fortified cereals and leafy greens contain iron, which is essential for healthy blood cells. Fortified plant milk, calciumset tofu and leafy leaves contain sufficient calcium for healthy bones. Vitamin D is vital for bone health. You can get it from fortified milk, sunlight exposure, and fortified plant milk. Vitamin B12, an essential component of healthy nerves and blood vessels, is usually only found in animal products. Children on a plant-based diet may require a B12 supplement.

It is also important to ensure that children on a plant-based diet consume enough calories to meet their energy needs. It is important for parents to provide a variety whole foods such as fruits, vegetables (including whole grains), legumes, nuts, seeds, and legumes. Children may need to eat more frequently or consume larger portions to meet their energy needs.

Parents should consult a registered dietitian or a healthcare professional to make sure that their child is eating a plant-based diet. They can also help with meal planning and supplementation as well as determining the best portion sizes for their child.

Children can follow a plant-based diet that meets all their nutritional requirements. Parents can provide their children with a healthy and nutritious plant-based diet with proper planning and guidance from a healthcare professional or registered dietitian.

Can I eat a diet that is plant-based and still eat eggs?

Eggs are not allowed on a plant-based diet. This diet completely eliminates any animal products like meat, poultry, fish, or eggs. Many vegan alternatives to traditional egg-centric dishes have similar taste and texture, but do not rely on animal products. Tofu scrambles and omelets are great breakfast options that have the same appearance and texture as eggs. They also provide plant-based protein. Chickpea flour and mashed banana can be used to replace eggs in baked goods. Aquafaba, which is the liquid in chickpea cans, can also be used as an alternative to eggs when making meringues and other desserts. Flaxseed meal/chia seeds, or water substituted for one egg can help preserve non-vegan recipe without compromising the taste.

Can you still eat out in restaurants when you are on a plant-based eating plan?

Many restaurants now offer vegetarian options. Many vegan restaurants are opening in larger cities and towns, offering delicious food options. There are also vegetarian-friendly options available in most mainstream restaurants, so there is still plenty of opportunity to enjoy restaurant offerings while eating a plant-based diet. You can find recipes with vegetables or legumes, such as seitan, tempeh, and seitan. Vinegar and healthy oils can be substituted for mayonnaise or dressings that are high in saturated oil. Don't be afraid to ask your server what items can be made vegan or have dairy substituted with coconut or almond milk.

Also, it is worth looking into vegan cookbooks to find ideas for replacing meats or rich sauces. Many restaurants will accommodate guests who eat a plant-based diet. They will also do their best to meet your needs. You can enjoy eating out with a plant-based menu if you do your research and have some creativity.

Can I eat meat while following a plant-based diet

While plant-based diets don't allow for meat, fish or poultry, some food items can be made with limited animal products. People on a plant-based lifestyle can still eat eggs and dairy in moderation. People who want to switch to a plant-based diet with more flavor and protein can find many options. Plant-based diets include fresh fruits and vegetables, legumes and lentils, whole grains like oatmeal and rice, as well as soybeans and lentils.

There are many grocery stores that sell vegan products. Tofu, seitan, tempeh (fermented soy beans), and mock chicken made from mushrooms all have the same flavor and texture as traditional meat dishes. You can get a vegetarian burger made from black beans and quinoa, which are very similar to beef burgers.

Moreover, many plant-based alternatives exist for people who want more than just meal replacements for their carnivorous favorites. Vegan substitutes include tofu mayo and coconut bacon strips; eggplant bacon bits or coconut bacon; vegetable hot dogs with seasoned texture soy protein; faux chicken strips made from wheat gluten; and veggie hot dog recipes. Furthermore, while some processed forms of fermented fungi, like mushrooms, taste like something similar to steak or pork when cooked properly, they can have similar sensory properties as meat but with significantly less environmental impact due to their far lower water use when compared with livestock production. The best part about switching to a plantbased diet is that meat that was once consumed can be replaced by these alternatives.

Are plant-based diets more costly than other diets.

Plant-based diets might not be as expensive as other diets. It's possible to eat a balanced and plant-based meal without having to spend much, depending on the amount of food consumed. For example, grains, beans, eggs, nuts, and vegetables like potatoes can be quite affordable and provide an excellent protein source for lower overall costs. You can also reduce food costs by planning your meals and buying bulk. Not only can you save money on individual ingredients but there are also many ready-to-eat, plant-based meals available that can help reduce grocery costs.

Statistics

• A study found that livestock provides just 18 percent of calories consumed globally but takes up 83 percent of farmland. (forksoverknives.com)
• In fact, according to research published in the going plant-based can cut grocery bills by $750 a year per person, Journal of Hunger & Environmental Nutrition. (forksoverknives.com)

External Links

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• PubMed: Type 2 diabetes: How beta-cell function is affected over time - Long-term Model


• A Plant-Based Dietary Intervention Improves Beta-Cell Function & Insulin Resistance in Adults Overweight: A 16-Week Randomized Clinical Test - PubMed

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• Diabetes

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• The Effects of Plant-Based Diets On Weight Status: A Systematic Review by PMC


• Health professionals should use plant-based nutrition as a means to treat and prevent chronic diseases. PMC

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• Scientific Reports: The relationship between risk of breast cancer and plant-based dietary habits: A case-control analysis


• The carbon potential cost of animal-sourced land food production

How To

How do you make plant-based meals that are both delicious and filling?

You can cook plant-based meals that taste delicious and filling with the right ingredients and creative recipes. To start, one should opt for fresh produce and other quality ingredients; aim to create a grocery list based on the recipes one intends to make (shopping at farmers' markets and health food stores can be helpful). To keep food fresh, you should also invest in the right storage equipment.

Next, focus on variety when meal planning. Include whole foods like vegetables, fruits, nuts, and legumes. Always try to include different colors in your produce selections for better nutrition. In each meal, it is important to consider the balance of fiber and protein as well as healthy fats. Furthermore, utilize kitchen appliances such as slow cookers and multi-cookers for optimal efficiency - batch cooking simplifies preparing meals in advance.

Try new flavors while staying vegan. When you're trying to get creative, spice like chili powder or cayenne pepper can add flavor to your dish while also keeping it healthy. Whole foods can transform bland plant-based meals into delicious, flavorful meals in minutes. You can use beans instead of "meats" and roasted butternut squash as an alternative to french fries. Finally, if all else fails, you can always make something new with leftovers from the previous week!

This information can help you enjoy a delicious, plant-based lifestyle without compromising flavor and fullness.

Resources:

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[TAG63] Watch the full video here: WHAT IS THE DIFFERENCE BETWEEN VEGAN AND PLANT-BASED 🤔 Media links. My Amazon recommendations: Social Media

[TAG64] One of the most powerful steps you can take to improve your health is to move to a plant-based diet. We have everything you need to know to get started here

[TAG65] Quinoa is PACKED with plant-based protein and fiber (plus some folate, antioxidants, iron, and more!). It is such a great nutritious addition to your meals to

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[TAG69] Hint: Your energy levels, gut microbiome, and environmental impact all win big.