Vegan Insider Guide

Vegan Cookbooks With Pictures

All the recipes in the new cookbook are: 100% vegan. Virtually identical vegan clones of popular classic desserts. (Youll love them!) Tested on non-vegans to ensure that they taste great just like the original versions. Beautifully photographed theres a full-color photo of Every recipe.

Vegan Cookbooks With Pictures Overview


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Contents: Ebook
Author: Claire Gosse
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Best Easy Vegan

The Best Place To Start Learning Easy Vegan, Plant-based, Wholefood Recipes That Even Carnivores Will Rave About! In this book youll learn: How to make yummy dairy substitutes economically. How to adapt your favourite recipes. A comparison of all the natural sweeteners with pros and cons. The Shocking truth about Calcium and bone loss. Why you Need salt.the right salt. How to cook Legumes so you dont well, you knowturn into a helium balloon! How To Transform Your Health one step at a time. Experience The Benefit of a High Nutrient, Low Toxin Diet That Works For You And Not Against You .Long After Youve Swallowed The Last Delicious Morsel. Make Positive Changes Easily That Youll Feel & Look Better For. Ingenious Recipes That Ooze With Nutrition, Not Fat. Discover A Way Of Eating That Prevents and Even Reverses Disease. Bombard Your Body With High Nutrient, Cell-Regenerating Food. Join The Growing Number Of People Who Have Extra Health, Vitality & Halt Aging From A Plant-based Diet. Guilt Free Desserts That Help You Lose Weight (Imagine Life Without Sugar Cravings!) Versatile Recipes That Can Satisfy Day To Day Needs, Or You Can Dress Up For Special Occasions

Best Easy Vegan Overview

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Author: Caroline Andrew
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Vegan Weight-Loss Program

Clean & Lean is a comprehensive, completely vegan, system for losing fat fast, revving up your metabolism and making yourself and the world healthier! You are going to be so thrilled with the fat loss results you get from following this program. By following this program, in addition to losing all the weight you want, you will: Release fat. Detoxify your body. Lose all the weight you want. Tighten and tone your legs. Boost your metabolism. Eat a high-nutrient diet. Get hydrated. Feel great. Look phenomenal. Re-shape your shoulders and arms. Flatten your stomach. Create a fit, healthy, vibrant body!

Vegan WeightLoss Program Overview

Contents: Ebooks
Author: Kirsten Nissen and Derrick de Lay
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Topics Requiring More Research A Coronary Heart Disease in Vegans

There are few data on the long-term health of vegans. The pooled analysis of five prospective studies described above included 27,808 vegetarians, but only 753 of these subjects were vegans.52 Compared with regular meat-eaters in these cohorts, the death rate ratio for CHD in vegans was 0.74 (95 CI 0.46-1.21). The confidence interval for this estimate is wide, so that it is currently impossible to say whether mortality from CHD in vegans differs from that in regular meat-eaters, although the death rate ratio is In terms of coronary risk factors, all studies have shown that vegans have a substantially lower serum total cholesterol concentration than meat-eaters (around 1 mmol l lower) and are also thinner than meat-eaters (by 1 to 2 kg m2). These differences would be expected to cause a substantial reduction in mortality from CHD. No consistent differences in blood pressure or in hemostatic factors have been established. Vegan diets are often low in vitamin B12, which could potentially...

Lipid Differences Between Omnivores And Vegetarian Or Vegans

The elderly vegetarian, particularly the elderly vegan, is in a protective life-style that minimizes ischemic damage, plaque formations, and lipid depositions involved in atherosclerotic disease, hypertension, stroke, or rheumatic heart disease. Plant dietary protein minimizes endogenous cholesterol and triacylglycerol production as previously discussed. Exogenous plant dietary fat supplies a dominance of unsaturated to saturated fatty acids to minimize not only the atherosclerotic diseases, but also several of the rheumatoid states, the mineral problems of osteoporosis, and possibly several types of cancer by the inclusion of polyunsaturated fatty acids (PUFA).3,40,41 This protective diet combined with adequate exercise inhibits the initiation of these diseases before they reach the lipid deposition stages by decreasing the initial free radical attack with antiox-idants. For example, in coronary artery disease (CAD), the vegetarian or vegan diet supplies the antioxidant vitamins and...

Minerals And The Elderly Vegetarian Or Vegan

Mineral metabolism in human nutrition still remains a subject that requires extensive study. Even routine mineral evaluation methods are lacking, particularly as an inexpensive sampling technique that will answer adequacy or deficiency questions of whole body content. For the elderly vegetarian or vegan, this chapter will confine the discussion on minerals to a short presentation on calcium metabolism, while placing the emphasis on magnesium and selenium because of their major importance and frequently low intake in the elderly. lead to increased bone resorption, postulated as a risk factor for increased bone loss.3 The high animal protein intake of the omnivore diet causes a high acid load that contributes to both bone and muscle wasting in aging.16,18 The elderly vegan subject avoids this acid load. The LOV use of milk and eggs increases the sulfur load. If vitamin D intake is maintained by supplementation, the elderly vegan should more than maintain bone density, compared with LOVs...

Protein Differences Between Omnivores And Vegetarians Or Vegans

The percentage of calories contributed by protein in human diets, from vegan to omnivore, can vary from 8 to 18 , with approximately 2 to 10 greater intake of protein by the omnivore subjects vs. the vegetarians. The lowest level of protein intake is in vegans.12 Animal protein is considerably higher in essential amino acids and sulfur amino acid content and promotes a higher rate of growth in a growing animal than will any single dietary plant protein. When two or more dietary plant proteins are combined in a single meal or meals for the day, however, this potential for growth difference is offset in growing children.13,14 The adult vegans in the Haddad et al. dietary study15 had higher serum albumin levels than the omnivore controls, which demonstrated vegan dietary protein adequacy. The vegans demonstrated this while maintaining lower blood urea nitrogen values. Long term, this pattern aids in the reduction of the incidence of chronic renal failure. Additional advantages from the...

Weight Loss And Vegetarian Diets

Data showing that vegetarians tend to have lower body weights and BMI scores than those who do not abstain from meat are quite consistent. There are, however, virtually no appropriate studies evaluating the use of vegetarian diets for weight loss. Nicholson et al.23 reported that, in a very small 12-week pilot intervention study of type 2 diabetic patients, those on a low-fat vegan diet lost a mean of 7.2 kg, compared with those on a conventional low-fat diet where the weight loss averaged 3.8 kg. This study is flawed regarding its weight loss component in that the diets were not isocaloric.

Summary And Conclusions

To ensure a practical approach based on type of diet, the multiple investigations on vegetarian children have been assembled in three groups of studies, i.e., Seventh-Day Adventist children, studies on vegan children, and studies on macrobiotic children. Of course, as Dwyer et al.49 also pointed out, the patterns of animal food avoidance in vegetarians may vary considerably from group to group. This is true within a particular category of vegetarians, such as lacto-ovo-vegetarians, as well as between the different types. A pure vegetarian or vegan diet does not seem to preclude optimal growth and development, provided a well-planned and balanced plant-based diet is followed with appropriate supplements of fortified foods. Even with careful balance, both the parents and the physician should be aware that growth might be slower than expected. This, however, does not mean that this slow growth can be equated per se with poor health. A macrobiotic diet is far more restrictive than a...

Dietary Pattern And Pregnancy Outcome

The first comprehensive study of pregnant vegetarians, including dietary intake, nutritional status and health history, was reported by Hardinge et al. in 1954.2 Although vegans were included in the larger study of which this was a part, none was pregnant consequently, comparisons were made between lacto-ovo-vegetarians (LOVs) and omnivores. There was no difference in height, weight, or weight gained during pregnancy and there were no serious delivery complications in either group. Birth weights and lengths were not significantly different. Nearly 20 years passed before Thomas and Ellis compared pregnancy outcome in 14 vegans (28 pregnancies) with 18 controls (41 pregnancies) in England.3 There were no significant differences in live births, still births, toxemia of pregnancy, or infant birth weight. More recently, a tendency toward lower birth weight in term infants was reported in British vegans.4 * Vegetarian as used in this chapter includes all types of vegetarian diets that may...

Counseling The Vegetarian Mother

Current evidence supports the position of the American Dietetic Association that a well-planned vegetarian or vegan diet can provide the nutrients needed for a successful pregnancy.21 Pregnant vegetarians should receive that assurance along with advice regarding sources for the nutrients usually obtained from any food groups they do not consume. This implies that the health professional will be knowledgeable or will refer the woman to a dietitian who is knowledgeable about alternative nutrient sources that are acceptable to various vegetarian philosophies.

Accessory Growth Factors

While the diet of an older vegetarian may not contain all nutrients in sufficient quantities, it does contain a greater dietary variety compared with those elderly subjects on the omnivore diet who appear to be lacking in many B vitamins and the antioxidant fat soluble vitamins.81 However, there are two obvious exceptions to this generality for the vegetarian or vegan that deserve special emphasis.

Special Concerns For Athletes On Vegetarian Diets

Have intakes that fall below the added demands created by heavy exertion.39-65 Most athletes are able to meet these extra demands without protein supplementation by keeping dietary protein intake near 15 of total energy intake.65 The vegan athlete can achieve optimal protein intake by careful planning, with an emphasis on protein-rich plant foods such as legumes, nuts and seeds, and whole grain products.

Dietary Guidelines

The vegetarian label encompasses a wide variety of dietary and life-style values and practices. For the purposes of this chapter, the term vegetarian refers to a diet that avoids flesh foods such as meat, poultry, and fish but may include dairy products or eggs. The term vegan applies to a diet composed entirely of plant foods. Vegetarian and vegan diets emphasize plant foods such as grains, legumes, nuts, vegetables, and fruits. Plant-rich diets are those that include a generous proportion of plant foods and relatively small amounts of animal foods, whether meat, poultry, seafood, eggs, or dairy products. Plant-rich diets such as those consumed by traditional populations in Mediterranean countries or the Far East are sometimes referred to as vegetarian-like diets. Table 15.2 Vegan, Vegetarian and Mediterranean Dietary Patterns compared to the Dietary Guideline Recommendations14-18 Vegan

Diseasespecific Guidelines

The relationship between diet and coronary heart disease is more complex than one that simply considers the influence of dietary saturated fat and cholesterol on blood lipid levels. Processes such as plaque formation, thrombosis, endothelial function, and antioxidant status may be influenced by a number of dietary components and interactions. Vegetarian diets that include small amounts of non-fat or low-fat dairy products, or vegetarian diets based entirely on plant foods (vegan) may provide greater overall benefits that go beyond those obtained by simply reducing fat or saturated fat. The impact of fatty acids on thrombosis is unclear. A higher proportion of omega-3 relative to omega-6 inhibits platelet aggregation and thrombus formation. Although fish consumption is somewhat protective, fish oil supplements may not provide a beneficial effect.67 Omega-3 fatty acids are lower in erythrocyte, platelet, and serum phospholipids of vegetarians, especially vegans, who also show increased...

The Effect Of A Vegetarian Diet On Performance

Modern-day research comparing physical fitness performance in vegetarians and non-vegetarians began in the 1970s. Cotes et al.22 compared thigh muscle width, pulmonary function measures, and the cardiorespira-tory response to submaximal cycle ergometry exercise in 14 vegan and 86 non-vegetarian women. Ventilation responses during rest or exercise did not differ between the groups, and thigh muscle width was similar. The authors concluded that the lack of animal protein did not impair the physiological response to submaximal exercise.

Plant Based Mixed Diet Diet

Cardiovascular disease risk factors are lower in African-American vegans compared to lacto-ovo-vegetarians. J. Am. Coll. Nutr, 17 425, 1998. 22. Cotes, J.E., Dabbs, J.M., Hall, A.M., McDonald, A., Miller, D.S., Mumford, P., and Saunders, M.J. Possible effect of a vegan diet upon lung function and the cardiorespiratory response to submaximal exercise in healthy women. J. Physiol. (Lond)., 209 (suppl) 30P, 1970.


While lacto-ovo vegetarians include dairy products and eggs in a plant-based diet, vegans consume a plant-based diet exclusively. Some studies have shown that an exclusively plant-based diet may actually be detrimental to bone health. Bone density at the lumbar spine and femoral neck was measured using dual-photon absorptiometry in 258 postmenopausal Taiwanese vegetarian women.26 The vegans were found to be at a higher risk of exceeding lumbar spine fracture threshold and of being classified as having osteopenia of the femoral neck. They had lower protein intake than the lacto-ovo vegetarians, suggesting that total protein intake may be an important predictor of bone density. Similar findings were reported among premenopausal vegans.27 Vegans in this study not only had lower protein intake than LOV and non-vegetarians, but also had the lowest calcium to protein ratio among the three groups. Not all studies comparing vegetarians distinguish between vegans and LOV. Cross-sectional...


Two main categories of vegetarian diets can be distinguished. Neither meat, fish, nor poultry are consumed in these categories. The most lenient of the two is the lacto-ovo-vegetarian (LOV) diet, which allows for milk, dairy, and egg consumption. Lactovegetarians (LV), on the other hand, consume milk and dairy products, but do not eat eggs. The pure or strict vegetarian diet, usually referred to as the vegan diet, contains no food derived from animals. Often, the macrobiotic diet is ascribed to the vegan category of diets. However, followers of this largely spiritually based regimen may occasionally use some lean fish and meat. Typical macrobiotic dietary items such as unpolished rice and other whole grain cereals, seaweeds, soya products, and miso soup are eaten regularly, whereas fresh fruit and salads are avoided or used sparsely. This explanation is important because, in the last three decades, the numerous published studies examining the growth and development of vegetarian...


Vegetarian categories nine out of 23 studies deal with lacto-ovo-vegetarian (LOV) subjects,19'21-23'25'27'28'37-38 five with vegan subjects,20-2639-41 three with macrobiotic (Mbiot) subjects1-2-24-47 and six with macrobiotic and LOV subjects.6-11 Vegan Vegan Vegan Vegan Vegan lifelong 15 children did not mind eating non-vegan foods 2. vegan 2. Vegan Children In the '80s, two studies of vegan children who lived on The Farm, a strict vegetarian commune near Summertown, Tennessee, were reported in the scientific literature.26,39 With the exception of margarine, white sugar, infant A much larger study of 404 vegan children aged 4 months to 10 years in this community of plant-food eaters was conducted by researchers from the Centers for Disease Control (CDC) and The Farm.26 Eighty-three percent of these children had been vegans after weaning, eating no animal products at all. The results of this study show that most of the height, weight, and weight-for-height data were within the 25th and...

Energy Intake

Vegetarians may be similar in weight to the general populace or weigh somewhat less.16 This is particularly true of vegans, who may weigh as much as 10-20 less than omnivores or LOVs.2,17 This may, in part, be due to dietary factors such as the higher intake of plant foods, which contain much more fiber and are usually less energy dense than animal food products, as well as the somewhat lower fat intake. Thus, some vegetarians may enter pregnancy at a lower weight for height and may need more careful monitoring of weight status. Birth weight among macrobiotic infants was positively associated with maternal weight gain in pregnancy, as it was in the recent study of LOVs.5,18 Although studies have reported birth weight of infants born to vegetarians, little is known about maternal energy intake and gestational weight gain in such populations. Energy intake was reported to be low in Hindu vegetarian women however, there was no evidence that it was lower than in Muslim women.14 Weight...


Antioxidant intake of the vegetarian or vegan diet, as part of every meal, appears to promote a longer life-span for elderly subjects.9 The necessity of supplemental vitamin B12 and vitamin D for the elderly vegetarian or vegan might be construed as a problem, but less so than for the elderly omnivore, who has a longer list of required supplemental vitamins and minerals. The mineral advantage, in terms of a lower calcium requirement for elderly vegans, is possibly the biggest advantage of all, if they also have supplemental vitamin D. of the vegetarian or vegan lifestyles,115 and the vegan elderly have been noted to have elevated immune capability vs. omnivores.15,34 Dietary guidelines for the elderly emphasize consumption of high-quality, nutrient-rich foods.116 Table 11.2 illustrates the recognition that age-related changes in body composition and physiology change the elderly subjects' nutrient requirements.116 The elderly vegan can, for the most part, meet these demands with...

Vitamin D

Vegetarians have been shown to have a lower mean intake of vitamin D and a lower mean serum vitamin D level. In a study of Finnish women, the dietary intake of vitamin D in vegans was found to be insufficient to maintain blood levels of 25-hydroxyvitamin D and parathyroid hormone within normal ranges during the winter.111 Both LOV and vegan premeno-pausal women had vitamin D intakes significantly lower than the omnivores. The vegans had significantly lower (12 ) bone mineral density (BMD) in the lumbar region of the spine than the omnivores, and the vegans' spinal BMD tended to be lower than the LOVs. In addition, BMD in the neck of the femur tended to be lower in the vegans. The higher levels of parathyroid hormone found in the vegans would indicate that low vitamin D levels had a negative effect on their BMD. The serum vitamin D levels of the vegans were lower, and their parathyroid hormones higher, throughout the year. The researchers concluded that vitamin D supplementation or...


Vegetarian diets normally contain substantial amounts of potassium, folic acid, magnesium, manganese, copper, fiber, vitamins C, E, and K, and vitamin A (carotenoids). Since the different types of vegetarian diets are quite varied in their composition, nutrient concerns will vary from one to another. Appropriately planned vegan or LOV diets can be nutritionally adequate. However, there are significant nutritional concerns regarding vegetarian diets such as a strict macrobiotic diet. Lacto-ovo-vegetarians and vegans tend to consume sufficient protein in their diets. Even though vegetarians consume iron in a less bioavailable form (non-heme iron), the consumption of a well-balanced vegetarian diet is not associated with any greater risk of iron deficiency. Vegetarian females, especially vegans, tend to have a lower zinc intake and possibly a lower zinc status than omnivores. However, the zinc intake of vegetarian males, both LOV and vegan, appears to be adequate. Female vegans should be...

Vitamin B12

Found in any significant amounts in plant foods, some vegetarians, especially vegans, may be at risk of vitamin B12 deficiency. Lacto-ovo-vegetar-ians, however, could obtain sufficient vitamin B12 from eggs and dairy products, provided these products are consumed in significant amounts. A report from Israel further documents B12 deficiency with neurologic disorders without hematologic abnormalities. About one half of a group of persons who were strict vegans for 5-35 years had below normal blood levels of B12. The four vegans with the lowest B12 levels all had histories of neurologic complaints, including muscle pain, paraesthesia in the legs, and difficulty in mental concentration.120 All showed improvement with intramuscular B12 treatment. Many long-term vegans are reported to have low serum B12 levels.121 While oral B12 supplements can restore serum levels of B12 and eliminate mac-rocytic anemia, in some cases, the damage done to the nervous system is not reversible and the...