From: altar@beaufort.sfu.ca (Ted Wayn Altar)
Newsgroups: rec.food.veg
Subject: readings on vegetarian nutrition
Date: 7 Nov 92 15:13:46 GMT
Organization: Simon Fraser University, Burnaby, B.C., Canada


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 reference books that I would
recommend.

     Keith Akers (1989).  "A Vegetarian Sourcebook"
     Gill Langley (1988).  Vegan Nutrition"
     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"
     Udo Erasmus (1986).  Fats And Oils"
     John Robbins (1987).  Diet For A New America"
     John Scharffenberg (1979; 1989)  Problems With Meat"
     Rudolph Ballentine (1987).  "Transition To Vegetarianism"
     Francis Lappe (1976; 1991).  "Diet For A Small Planet "


I am always very glad to see someone else asking about possible
books to purchase concerning vegetarian nutrition.  As Cicero
correctly observed, "A room without books is a body without a
soul".  I 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 is 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:

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


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.



Udo Erasmus (1986).  FATS AND OILS: THE COMPLETE GUIDE TO FATS
     AND OILS IN HEALTH AND NUTRITION.  (363 p.)

     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


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.  CONVENTIONAL 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.]



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.

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.


Well, I hope that helps you get started and provides some
idea of what to later aim for.  Happy reading,

                                       ted
Xref: sparky rec.food.veg:10250 talk.politics.animals:9512