Brenda Davis - Becoming Vegan: The Complete Reference on Plant-Based Nutrition

PRAISE FOR BECOMING VEGAN: EXPRESS EDITION

Registered dietitians Davis and Melina cover every aspect of the vegan life. Their clear, detailed, and practical coverage of the benefits is supported by easy-to-use, remarkably informative charts, and propelled by expertise and enthusiasm. This is the go-to book for understanding and practicing healthy and enjoyable veganism.

American Library Association Booklist

Brenda Davis and Vesanto Melina are authoritative and influential leaders in nutrition, and this is one of the most useful guides you will ever own. A plant-based diet provides tremendous power for health. Becoming Vegan: Express Edition gives you everything you need to put that power to work for the very best of health.

Neal Barnard, MD, adjunct associate professor of medicine,
George Washington University, president of PCRM

Nutrition pros Brenda Davis and Vesanto Melina have written the definitive work on vegan nutrition. To all who want a clear, authoritative, and readable guide to this increasingly important subject, Becoming Vegan: Express Edition will prove to be a seminal and benchmark work.

Michael Klaper, MD, consultant, educator, and physician
with True North Health Center

Every so often a book comes along that you feel should be on every vegans bookshelf. Becoming Vegan: Express Edition is one such book.

Paul Appleby, senior statistician, Cancer Epidemiology Unit,
University of Oxford, England

AWARDS FOR BECOMING VEGAN: EXPRESS EDITION

Honorable Mention, Health, INDIEFAB Book of the Year Awards 2013,
Foreword magazine

Canada Book Awards Winner, 2014

also by Brenda Davis and Vesanto Melina

Becoming Raw
(with Rynn Berry)

Becoming Vegan: Express Edition

Becoming Vegetarian

The New Becoming Vegetarian

The Raw Food Revolution Diet
(with Cherie Soria)

by Brenda Davis

Dairy-Free & Delicious
(with Bryanna Clark Grogan and Jo Stepaniak)

Defeating Diabetes
(with Tom Barnard, MD, and Barb Bloomfield)

by Vesanto Melina

Cooking Vegan
(with Joseph Forest)

Cooking Vegetarian
(with Joseph Forest)

Food Allergy Survival Guide
(with Jo Stepaniak and Dina Aronson, RD)

Food Allergies: Health and Healing
(with Jo Stepaniak and Dina Aronson, RD)

Raising Vegetarian Children
(with Jo Stepaniak)

COMPREHENSIVE EDITION

the complete reference to plant-based nutrition

Brenda Davis, RD
Vesanto Melina, MS, RD

Library of Congress Cataloging-in-Publication Data

Davis, Brenda, 1959

Becoming vegan : the complete reference on plant-based nutrition / Brenda Davis, RD, and Vesanto Melina, MS, RD. Comprehensive edition.

pages cm

Includes bibliographical references and index.

ISBN 978-1-57067-297-2 (pbk.) ISBN 978-1-57067-900-1 (e-book) 1. VeganismHealth aspects. 2. Veganism. 3. Nutrition. I. Melina, Vesanto, 1942- II. Title.

RM236.D38 2014

613.2'622dc23

2014018034

Cover art: Julia Ruffles, http://www.juliaruffles.co.uk/

Cover and interior design: John Wincek

2014 Brenda Davis and Vesanto Melina

All rights reserved. No portion of this book may be reproduced by any means whatsoever, except for brief quotations in reviews, without written permission from the publisher.

Printed in Canada

Book Publishing Company

P.O. Box 99

Summertown, TN 38483

888-260-8458

bookpubco.com

ISBN 13: 978-1-57067-297-2

19 18 17 16 15 14 1 2 3 4 5 6 7 8 9

Printed on recycled paper.

Book Publishing Co. is a member of Green Press Initiative. We chose to print this title on paper with postconsumer recycled content, processed without chlorine, which saved the following natural resources:

133 trees

4,164 pounds of solid waste

62,207 gallons of water

11,470 pounds of greenhouse gases

60 million BTU of energy

For more information, visit greenpressinitiative.org .

Paper calculations from Environmental Defense Paper Calculator, edf.org/papercalculator .

To the visionaries before us and beside us, who have dedicated their lives to making this world a kinder, gentler place:

Donald Watson, Dr. Frey Ellis, and the founders of the vegan movement;

Jay and Freya Dinshah, and others who started vegan organizations throughout the world;

Bob and Cynthia Holzapfel, and the hundreds of courageous plant-based pioneers at The Farm;

Jane Goodall, John Robbins, Albert Schweitzer, and all those who have guided our paths to compassion;

Michael Klaper, Neal Barnard, Michael Greger, William Harris, and the many other physicians who have dedicated their lives to assisting others toward healthful vegan lifestyles;

Virginia Messina, Reed Mangels, Sue Havala, Jack Norris, George Eisman, and the countless dietitians who laid the foundations of vegan dietary wisdom.

Were most grateful for our brilliant and dedicated colleagues at Book Publishing Company, including publisher Bob Holzapfel, editors Cynthia Holzapfel and Carol Kroskey, and marketing and support team Anna Pope, Thomas Hupp, John Schweri, and Rhiannon Wolfe.

Our deepest thanks go to the insightful colleagues and friends who provided invaluable feedback, thoughtful commentary, support, and inspiration: Reed Mangels, Jack Norris, Ginny Messina, Paul Shapiro, Mark Rivkin, Margie Colclough, Margie Roswell, Andres and Lily Vallejo, Heather Waxman, John Pierre, Ruth Heidrich, James Chicalo, Carolyn Johnston, Andrea Frisque, Stephane Lahaye, and Daneen Agecoutey.

Many thanks for the time and expertise of our gracious advisors: Paul Appleby, Luciana Baroni, Winston Craig, Michael Greger, Michael Klaper, Kristen Yarker, Joe Millward, Melvin H. Williams, Ricardo Uauy, Ailsa Welch, Jagoda Ambroszkiewicz, Francesca Crowe, Undurti N. Das, John Davis, Jill Wallace, and Freya Dinshah.

We appreciate the supportive energy of our research assistants: Renee WebbPelchat, Deanna Ibbitson, Carole Douglas, Katherine Jassman, and Hana Tahae.

Boundless love and gratitude to our partners, Paul Davis and Cam Dor, for their continued dedication and support. Special thanks to Cam for his brilliant and ongoing assistance with technical challenges.

Richest blessings to our cherished and supportive family members: Brendas mother, Doreen Charbonneau; her mother-in-law, Linda Davis; her children, Leena Markatchev and Cory Davis; and her son-in-law, Nayden Markatchev, and to Vesantos children, Xoph Crawford and Kavyo Crawford; her son-in-law, Stefan Shielke; her dear grandson, Chance Shielke, and to Claire and Audra Dor.

Photographic credits and appreciation go to Kevin Trowbridge ( KevinTrowbridge.com ) and his assistant Katherine Jassman.

Were also grateful to the companies that generously shared their excellent products for recipe testingSunrise Soya Foods, Garden Protein International (Gardein), Manitoba Harvest Hemp Foods, Omega Nutrition, Natures Path Foods, and LeSaffre Yeast Corporationand to ESHA Research for its outstanding nutritional analysis program,