Note: Italic page numbers indicate illustrations and tables.
Academy of Nutrition and Dietetics, 3–4
advanced glycation end products (AGEs), 41
Adventist Health Study, 44–45, 52, 57, 60
dementia and, 89
prostate cancer in, 80–81
stroke, vegan diet and, 88
thyroid diseases and, 101–2
aging. See longevity
ahimsa (nonviolence), xx, 135, 136
alpha-linolenic acid (ALA), 60
aluminum, 92
Alzheimer’s disease, 89–92
Adventist Health Study, 89
folate and, 89
guidelines to prevent, 91–92
methylation and, 89–90
MTHFR genetic defect and, 89–90
plant-based diets and, 89, 91–92
potential causal factors in, 89–90
Amazon rainforest, 137–38
AMDA, 24
American Diabetes Association (ADA)
Diet, 36–37
amino acids, 111
L-arginine, 117
L-citrulline, 117
nitric oxide and, 117
amputations, due to diabetes, 31
Anderson, James W., 33
angiography (cardiac catheterization), 17–18
animals, 127–36
animal farming, 127–28
animal farming, ethics and, 136
animal farming, global warming consequences of, 141
animal farming, horrors of, 127–31
animal farming, water consumption and land use for, 141
animal rights liberation activist (Gary Yourofsky), 131–32, 133, 136, 228
animal rights movement, 131–32, 136
animal rights resources, 228
“Best Speech You Will Ever Hear”, 131–32, 136
broiler chickens, 130
concentrated animal feeding operations (CAFOs), 128–31, 136
dairy cows, 129
ethical veganism and Canadian law, 132–34
feed for animals, environmental impact, 139
food industry, vested interests and lobbying of, xii-xiii, 133
Last Chance for Animals, 128
layer chickens/eggs, 130
numbers of farm animals killed annually, 128
People for the Ethical Treatment of Animals (PETA), 136, 228
religions and vegan/vegetarian diet, 134–35
turkeys, 131
veal calves, 129
Animals Deserve Absolute Protection Today and Tomorrow (website), 228
apolipoprotein B (apoB), 70, 71
arachidonic acid, 93
L-arginine, 117
arteries
coronary artery disease (CAD), 71
protein leaking from damaged, 67
autoimmune diseases, 97–103
case study: goodbye lupus (Brooke Goldner), 99–101, 102
examples of, 97
inflammation and, 97
microbiome and, 97–98
multiple sclerosis as, 85
psoriasis, 97
rheumatoid arthritis, 97
salad dressing, make your own, 103
systemic lupus erythematosus (SLE), 97, 99–101
bacteria. See also microbiome
antibiotics and, 98
gastrointestinal, 25–26, 40, 97–98
gastrointestinal, TMAO produced by, 25–26, 105
microbiome, 36, 97–98, 105, 111–12
Barnard, Dr. Neal, 31, 36, 42, 70
guidelines to prevent Alzheimer’s disease, 91–92
on plant-based nutrition and weight loss, 49, 50
for brain health, 85–96
preparing for the week, 94–95
“Best Speech You Will Ever Hear” (Gary Yourofsky), 131–32, 136
Blackburn, Dr. Elizabeth, 120
blindness, diabetes and, 30
blood pressure, 55–63
Adventist Health Study and, 57, 60
case study: Cheryl, 57–58
DASH diet and, 62
elevated (hypertension), 55
EPIC-Oxford study, 61–62
fish in diet and, 59–60
Global Burden of Disease study, 55
heart attacks and, 55
lowered, with vegetarian diet, 45
meat eaters and, 61
nitric oxide and, 55–57
Nobel Prize-winning science on, 55–57
omega-3 fatty acids, 59–60
plant-based diets and, 45, 56–58, 123
starchy vegetables and, 78
vegan diet for 7 days and, 60–61
vitamin D and, 59
vitamins and supplements, 58–60
blood vessels. See also arteries
diabetes effects on, 30–31
BMI (body-mass index), 51, 57, 62, 70
body-mass index (BMI), 51, 57, 62, 70
bone broth, 102
cautions on, 125
bowel movement frequency, 93, 105
BPA, 98
brain health, 85–96
Adventist Health Study, 88
Alzheimer’s disease and, 89–92
ApoE gene and, 91
case study: taming MS with plants (Sarah), 87–88
dementia and, 89–92
fats and, 65
homocysteine and, 91
memory, 85
mood/depression, plant-based diets and, 92–93
MTHFR and, 90–91
multiple sclerosis (MS) and, 85–88
plant-based diet, MS benefits, 85–88
plant-based diet, Parkinson’s disease benefits, 93
preparing beans for the week, 94–95
stroke, vegan diet and, 88
testing your brain health, 90–91
brown rice, 94
Buddhism, 135
Buettner, Dan, 119
Burkitt lymphoma, 108
CAFOs (concentrated animal feeding operations), 128–31, 136
Cameron, James, 139–40
Campbell, T. Colin, 140
Canada, vegans and the law in, 132–34
cancer, 73–84
Adventist Health Study, 80–81, 108
British study on, 81
case study: prostate cancer (Jeff), 80
colorectal cancer (CRC), 73, 74, 75–76
cruciferous vegetables and, 82–83
deaths from in U.S., 73–74
deaths from worldwide, 74
dietary and lifestyle recommendations, 75
incidence in U.S., 73
International Agency for Research on Cancer (IARC), 74–75
meat in diet and, 39
most common cancers, 73
Ornish, Dean, cancer study by, 78–79
percent of people with diagnosis during lifetime, 74
plant-based diets to lower risk of, 73, 78–83
processed red meats and, 74–76, 107
processed red meats and hospital food, 76–77
prostate cancer, 73, 78–81, 122
risk reduced with WFPB, 6
starchy vegetables in diet, 77–78
vegan diet benefits, 81, 83, 108
vegetable broth in cooking, 84
vegetarian diet benefits, 45, 81, 83, 108
WHO on processed red meat dangers, 74–76, 77
carbon footprint, 138–39
cardiac catheterization (angiography), 17–18
cardiac-rehabilitation programs, 4–5, 17, 22–23, 114–15
carob, 28
Carroll, Dr. Peter, 78
Centers for Medicare & Medicaid
Services (CMS), 4–5
approved cardiac ICR programs and diets, 4–5, 17, 22–23, 27
chickens, framing and treatment of, 130
China Study, The, 140
Chipotle, 142
chocolate, 28
cholesterol, 65–72
apolipoprotein B (apoB), 70, 71
borderline, 66
C-reactive protein (CRP) and, 67, 68
case study: thirty days of plant-based solution (Adam), 66–68
cholesterol medication vs. plant-based diet, 68
dairy products and, 65, 71, 83
EPIC-Oxford study, 70
excess insulin and, 41
foods to reduce, 69
good (total) level of, 49, 121
HDL (high-density lipoprotein, “good”), 65, 66, 70, 71
heart attacks/disease and, 65, 67, 69, 121
high, level of, 66
ignoring advice from outliers, 71–72
LDL (low-density lipoprotein, “bad”), 65, 66, 70–71
levels, by the numbers, 66
lipoprotein(a) (Lp(a)), 65
low, level of, 66
lowering, tips for, 69
National Cholesterol Education Program diet vs. vegan diet, 49–50
plant-based diets, improvement with, 43, 58, 67–72
plant stanols, 69
plants have NO cholesterol, 65–66
recommendation to eat “as little dietary cholesterol as possible”, 65
recommended levels, 66
saturated fats, 65
smoothies to increase fruit and vegetables, 72
statin drugs to lower, 48, 68, 69–70
statin vs. plant-based diet, 68
TMAO and, 26
triglycerides and, 66
in USDA Dietary Guidelines, 65
vegan diet and, 37, 48–50, 70–71
Christianity, 134–35
chromosomes, telomeres and telomerase, 120
chronic kidney disease (CKD), 110
L-citrulline, 117
Cleveland Clinic, 18, 19, 25, 49
coconut oil, 66
collagen, 125
colon
health, plant-based diets and, 107
inflammatory bowel disease, 106–7
ulcerative colitis, 105–6, 107
colorectal cancer (CRC), 74, 75–76
vegetarian diet and, 81
complex carbohydrates, 77
concentrated animal feeding operations (CAFOs), 128–31, 136
cooking classes, 118
copper, 92
corn, 78
coronary artery disease (CAD), 71
Costa Rica, longevity in, 119
cows, 129
Cowspiracy: The Sustainability Secret (documentary), 144
Crohn’s disease, 107
CRP: high-sensitivity C-reactive protein (hs-CRP), 39, 67, 68
cruciferous vegetables, 82–83
Culinary Rx (cooking class), 118
cyclic GMP, 117
dairy cows, farming/treatment of, 129
DASH diet, 62
Dementia, 89–92. See also Alzheimer’s disease
folate and, 89–90
methylation and, 89–90
MTHFR genetic defect and, 89–90
potential causes of, 89–90
Department of Defense (US), 2
Department of Veterans Affairs (US), 2
depression, 92
DHA, 60
diabetes, 28–46. See also insulin
adult vs. juvenile, 29
amputations due to, 31
blindness and, 30
blood vessels, effects on, 30–31
case studies
fruit-strong diets, 32–34
musician (Bill), 43
Ramirez, Mark, 31–32
reversal of type 2 diabetes, 31–32
as cause of death, 30
cost of care and work loss, 31
diabetes mellitus (term), 29
discussing diet with medical team, 34
fat droplets and, 34–35
Forks Over Knives, 31
fruit-strong diets, 32–34
hemoglobin A1C (HgbA1C) and, 32, 37
insulin in type 1 vs. type 2 diabetes, 29
insulin level, know your own, 41–42
insulin, normal function of, 35
insulin resistance and, 29, 35, 41
insulin sensitivity and, 37
juvenile (under age of 20), incidence of, 30
kidney failure and, 30
low-fat diets, how they work, 34–36
Mastering Diabetes, 34
meat in diet, associations with diabetes, 37–39
meat in diet, other drawbacks of, 39–41
microbiome and, 36
monitoring, 32
nuts for, 38
Plant-Based Solution/diets for, 30, 31–37, 46
Plant-Based Solution vs. American Diabetes Association Diet, 36–37
prediabetes, 30
reversal of diabetic neuropathy, 42
Seventh Day Adventists and, 37, 44–45
soda, alternatives to, 46
type 1 vs. type 2 diabetes, 29
type 1, plant-based nutrition and, 32–33, 34
type 2, cause(s) of, 34–35
type 2, plant-based nutrition and, 31–32, 34
undiagnosed, 30
vegetarian diet, benefits of, 44–45
Diabetologia, 38
diacylglyerol, 35
dialysis (for kidney failure), 111
diet. See also Plant-based diets; vegan diet; vegetarian diet; whole-food plant-based (WFPB) diet
avoiding animal products in, 36, 37–41
body-mass index (BMI) and, 51, 57, 62, 70
complex carbohydrates, 77
cruciferous vegetables, 82–83
DASH diet, 62
eating out, tips for, 62–63
folate in, 89–90
foods to stock your pantry, 27–28
fruit-strong diets, 32–34
iron in, 37
low-carbohydrate, high-fat, 46, 52, 71
low-carbohydrate weight loss, 107
low-fat, 14, 19, 34–36, 42, 90
low-fat, high-carbohydrate, 33
meal-kit delivery service, 118
meat in, diabetes associated with, 37–39
meat in, other drawbacks of, 39–41
meatless meals, 138–39
Mediterranean (MED) diet, 3, 5, 22, 71, 126
microbiome and, 36, 97–98, 105, 111–12
minerals in, 57
National Cholesterol Education Program (NCEP) diet, 49–50
in Norway, 14
nuts in, 38
organic vs. conventional produce, 98–99
Paleo diet, meatless version, 143
Plant Based Nutrition Support Group (PBNSG), 11–12
Pritikin diet, 15
protein, sources of, 123–24
scientific information on, 1–7
snacks, healthy, 52–53
soda, alternatives to, 46
soy in, 69
starchy vegetables, 77–78
USDA Dietary Guidelines, 2–3, 65, 142–43
vegan diets, 3, 4, 26, 36–37, 48–52, 58–62
vegetarian diets, 3, 4, 36, 44–45
vitamins and supplements, 58–60
Diet for a New America, xvi
Dietary Guidelines, USDA (2015–2020), 2–3, 65
vegetarian/vegan diet, 3
dimethylbutane (DMB), 26
diverticular disease/diverticulitis, 108–9
DMB (dimethylbutane), 26
Domino’s Pizza, vegan pizzas, 132
Earth and environment, xx, 4, 137–44
Amazon rainforest, 137–38
Cameron, James, and, 139–40
Cowspiracy: The Sustainability Secret, 144
diets with animal products, need to reduce, 137
greenhouse gas emissions and, 138–39, 140–41
Oxford University recommendations, 140–41
oxygen production, 137
plant-based diets, benefits for, 4, 139–44
sustainability, 4, 141, 142–43
United Nations (UNEP) on plant-based diets, 141–42
USDA Guidelines Advisory Committee recommendations, 142–43
world population, 140
Eat to Live (Fuhrman), 20
eating out, tips for, 62–63
Eaton, Boyd, 143
eggs, farm production of, 130
Einstein, Albert, 135
endothelial dysfunction (ED), 24, 109
erectile dysfunction (ED) and, 113, 116–17
endothelium, 23–25
and erectile dysfunction (ED), 113, 116–17
fats and, 24
foods for health of, 25
functions of, 23
nitric oxide (NO) and, 23, 24, 25
plant-based diet and, 19
renal endothelium, 109
environment, 137–44
Amazon rainforest, 137–38
Cameron, James, and, 139–40
carbon footprint, 138–39
Cowspiracy: The Sustainability Secret, 144
diets with animal products, need to reduce, 137–38
feed for animals, environmental impact, 139
greenhouse gas emissions and, 138–39, 140–41
Oxford University recommendations, 140–41
plant-based diets, benefits for, 4, 139–44
sustainability, 4, 141, 142–43
United Nations (UNEP) on plant-based diets, 141–42
USDA Guidelines Advisory Committee recommendations, 142–43
world population and, 140
Environmental Protection Agency, 128
environmental toxins, 41
Environmental Working Group, 227
EPA, 60
EPIC-Oxford study, 61–62
blood pressure in, 61–62
cholesterol in, 70
dietary fiber in, 109
diverticular disease in, 109
kidney stones in, 110
epigenetics, 122–23
epithelium, 23
erectile dysfunction (ED), 113, 115
dietary fruit to reduce, 116, 118
flavonoids, role in reducing, 115–17
incidence of, 115
Mediterranean (MED) diet for, 116
nitric oxide and, 117
Esselstyn, Dr. Caldwell “Essy”, 18–20, 26, 49, 114
website, 228
Esselstyn, Rip, 20
exercise, 22
aerobic, 92
Farm Sanctuary organization, 228
fats. See also cholesterol
coconut oil, 66
endothelium and, 24
fat droplets (diacylglyerol), and diabetes, 34–35
gut bacteria and, 98
low-fat diets, 14, 19, 34–36, 90
meat consumption and, 38
multiple sclerosis (MS) and, 86
recommended dietary intake, 21
saturated fats, 35, 65, 71, 91
USDA Dietary Guidelines, 65
visceral fat, 38
Favaloro, Dr. René, 18
federal food programs (US), 2–3
fermented vegetables, 111
fish
cholesterol and environmental contaminants, 60
omega-3 fatty acids from, 59–60
TMAO and, 26
flavonoids, 115–17
flax seed, 60
folate, 89–90
food industry, 127–32. See also animals
change in, xiii
concentrated animal feeding operations (CAFOs), 128–31, 136
global warming consequences of, 141
use of animals in, 127–32
vested interests of, xii-xiii, 133
Food Poisoning: How to Cure It by Eating Beans, Corn, Pasta, Potatoes, Rice, Etc. (McDougall), 78
foods. See diet; recipes
Forks Over Knives, 31, 140, 229
erectile function described in, 113
Forks Over Knives (organization), 32
Franklin, Benjamin, 113
fruits, 27
and erectile function, 116, 118
fruit-strong diets, 32–34
USDA Dietary Guidelines on, 142
gastrointestinal bacteria. See gut bacteria
gastrointestinal tract, 105–9
bowel movement frequency, 93, 105
colon health, plant-based diets and, 107
Crohn’s disease, 107
dietary fiber and, 108–9
diverticular disease/diverticulitis, 108–9
EPIC-Oxford study, 109
inflammatory bowel disease (IBD), 106–7
Japan, approach in, 107
plant-based diets and, 107–9
probiotic foods for, 111–12
Ugandan diet, 108
ulcerative colitis, 105–6, 107
GEICO, plant-based diets at, 36, 37, 50, 70–71
genes
epigenetics, 122–23
how food affects genes, 121–22
number in humans, 122
GI system. See gastrointestinal tract
Global Burden of Disease study, 55
global warming. See climate change
Goodbye Lupus (Goldner), 101
grains
preparing for the week, 94–95
as protein source, 124
USDA Dietary Guidelines on, 142
Greece, longevity in, 119
Greene, Lorne, 13
greenhouse gas emissions, 138–39, 140–41
GreenSpace Café, xii, xix, 12, 211, 229
gut bacteria, 25–26
antibiotics and, 98
immune system and, 97–98
insulin sensitivity and, 105
probiotic foods for, 111–12
resetting to a healthier microbiome, 97–98
saturated fats and, 98
Guyenet, Stephan, 42
Hackett, Buddy, 13
health
cost savings of plant-based diets, 7, 140, 141
resources for, 227–29
heart attacks
cholesterol and, 65, 67, 69, 121
coronary artery disease and, 71
drop in Norway after WW II, 19
Mediterranean diet and, 71
heart bypass, 10–12
angiography (cardiac catheterization), 17–18
deaths from, xi
gut bacteria and, 25–26
high blood pressure and, 55
lowered mortality with vegetarian diet, 45
meat in diet and, 39
“prevent not stent”, 23
rates reduced with WFPB, 6
reversal of (Ornish plan), 46, 123
starchy vegetables and, 78
TMAO and, 25–26
heart health, 9–28
avoiding bypass surgery, 10–12
cardiac-rehabilitation programs, 4–5, 17, 22–23, 114–15
Duke Rice diet, 13
Lifestyle Heart Trial, xvi, 17–22
oils and, 21–22
Ornish Lifestyle Heart Program, 16, 78–79
plant-based diets and, 9–10, 19–21, 22, 27
plant-based intensive cardiac rehabilitation, 22–23
scientists and doctors involved with, 12–17
Esselstyn, Dr. Caldwell, 18–20
Fuhrman, Dr. Joel, 20–21
Kempner, Dr. Walter, 12–13
Morrison, Dr. Lester, 13–14
Ornish, Dean, 15–17
Pritikin, Nathan, 14–15
hemoglobin A1C (HgbA1C), 32, 37
herbs, 28
Hever, Julieanna, 228
high-sensitivity C-reactive protein (hs-CRP), 39, 67
Hinduism, 135
Hippocrates Health Institute, 229
processed red meat in hospital food, 76–77
and WFPB diet, 5–6
hypertension, 55. See also blood pressure
hyperthyroidism, 101–2
hypothyroidism, 102
IBD (inflammatory bowel disease), 106–7
Ikaria, Greece, longevity in, 119
immune system, 97–98. See also autoimmune diseases; cholesterol
healthy gut bacteria and, 97–98
plant-based diets and, 97–98
autoimmune diseases and, 97, 100–101
chronic, 39
diabetes and, 38
high-sensitivity C-reactive protein (hs-CRP) and, 39, 67, 68
multiple sclerosis and, 85
plant-based diets and, 98, 100–101, 123
vegan diet and, 100–101
inflammatory bowel disease (IBD), 106–7
insulin
ideal fasting insulin level, 42
knowing your level, 41–42
meat in diet and, 39–40
in type 1 diabetes, 29
in type 2 diabetes, 29
insulin-like growth factor 1 (IGF-1), 40
insulin resistance, 29, 35, 41
hemoglobin A1C level in, 32
plant-based diet and, 57
reversing, 35
insulin sensitivity, 37
microbiome and, 105
iodine, 60
iron, 92
Islam, 135
Israel, vegetarian diet/choices in, 132
Italy, longevity in, 119
Jainism, 135
Jillette, Penn, 51–52
Judaism, 134
Kahn, Dr. Joel, xi-xiii
Kahn, Karen, 145
Kaiser Permanente hospitals, 5–6, 77
kale, as protein source, 124
kefir, 111
Kempner, Dr. Walter, 12–13, 33
Khambatta, Dr. Cyrus, 34
chronic kidney disease (CKD), 110
dialysis for kidney failure, 111
dietary recommendations for, 110
factors for kidney disease, 109–10
kidney failure, diabetes and, 30
kidney stones, 110
MACR (microalbumin-to-creatinine ratio), 67, 109
Nurses’ Health Study, 109–10
phosphorus homeostasis and, 110
plant-based diets and, 109–11
protein in urine, 109–10
systemic lupus erythematosus and, 99–100
kombucha, 111
kosher cooking/diet, xv
kvass, 111
Lancet, The, xvi
land use for animal farming, 141
legumes, 27, 124. See also beans
lentils, 124
lifestyle
lifestyle recommendations, 75, 120
Ornish Lifestyle Program, 16, 78, 123, 228
Lifestyle Heart Trial, xvi, 17–22
lifestyle medicine, 26–27
lipoprotein(a) (Lp(a)), 65
lipoproteins. See cholesterol
Loma Linda, California, 44, 51
Wareham, Dr. Ellsworth, in, 121
longevity, 119–26
case study: Ellsworth Wareham, MD, 121
chromosomes, telomeres, and telomerase, 120
controlling inflammation, weight, and vascular health, 123
epigenetics and, 122–23
five areas of world, 119
genes and, 122–23
how food affects genes, 121–22
lifespan, factors determining, 119
lifestyle and, 119, 120, 121–22
Ornish and Blackburn study on, 120
prostate cancer, turning off genes for, 122
protein, sources of, 123–24
“Secrets of Living Longer, The” (Buettner), 119
skin health, 125
vegetarian diet and, 45
lupus. See systemic lupus erythematosus
Mackey, John, xi-xiii
MACR (microalbumin-to-creatinine ratio), 67, 109
Maimonidies, vii
Mastering Diabetes (masteringdiabetes.org), 34
McCartney, Paul, 136
McDonald’s, 19
Egg McMuffin, 24
McDougall, Dr. John, 60–61, 77–78
Food Poisoning: How to Cure It by Eating Beans, Corn, Etc., 78
McDougall Program, 77–78
MRIs in multiple sclerosis, 87
website, 229
meal-kit delivery service, 118
meat in diet
bacteria and, 98
beef/cattle, farming and treatment of, 128, 129
blood pressure and, 61
case study: Adam, 66–68
diabetes associated with, 37–39
drawbacks of, 37–41
“faux”, plant-based meats, 138
fresh red meats, cancer and, 75
“healthy” meats, 144
inflammatory bowel disease and, 106–7
kidney stones and, 110
meatless meals, 138–39
Paleo diet, meatless version of, 143
pesticides and, 98
processed red meats, cancer and, 74–76, 107
processed red meats in hospital food, 76–77
medical costs, reduction in, 7, 140, 141
medical education, information on plant-based option, 94
Medicare and Medicaid, 4–5
CMS approved cardiac ICR programs and diets, 4–5, 17, 22–23, 27
Mediterranean (MED) diet, 3, 5, 22, 126
coronary artery disease and, 71
erectile function/dysfunction and, 116
heart attacks and, 71
memory, 85. See also brain health
menus and recipes, 145–208
Mercy for Animals organization, 228
meta-analysis, 50
methionine, 40
methylation, 89–90
Mevacor, 68
microalbumin-to-creatinine ratio (MACR), 67, 109
antibiotics and, 98
insulin sensitivity and, 105
probiotic foods for, 111–12
minerals, 57
miso, 111
mood, and diet, 92–93
Morningstar Farms, 138
Morrison, Dr. Lester, 13–14
mouthwashes, antiseptic, 117
MS. See multiple sclerosis
MTHFR genetic defect, 89–91
multiple sclerosis (MS), 85–88
brain MRI studies, 87
case study: taming MS with plants (Sarah), 87–88
dietary fats and, 86
plant-based diets, benefit for, 85–86, 87–88
sunlight and vitamin D, 86
Swank diet for, 85–86, 87–88, 93
muscle cells
development, amino acids and, 111
Muse School, 140
myrosinase, 82
National Cholesterol Education
Program (NCEP) diet, 49–50
national food programs, 2–3
Nazi Germany, nutrition experiments, 12–13
nervous system disorders
Alzheimer’s disease, 89–92
multiple sclerosis (MS), 85–88
Nicoya, Costa Rica, longevity in, 119
nitrates, 39
dietary, recirculation to produce nitric oxide, 56–57, 117
dietary, sources of, 117
nitric oxide (NO), 23, 24, 55–57
amino acids and, 117
blood pressure and, 55–57
cyclic GMP and, 117
dietary nitrates and, 56–57, 117
foods to increase, 25
production improved with plant-based diet, 56
role in body, 56
sexual (erectile) function and, 117, 118
Norway
diet in, 14
heart attacks, drop in after WW II, 19
Nurses’ Health Study, 109–10
nutrigenomics, 122–23
nutrition/diet. See also diet; Plant-based diets
Plant Based Nutrition Support Group (PBNSG), 11–12
scientific information on, 1–7, 140–43
as protein source, 124
obesity
increase in, state-by-state statistics, 47
See also weight
oils, 21–22, 28. See also fats
coconut oil, 66
longevity in, 119
Older Americans Act, 2
omega-3 fatty acids, 21, 22, 59–60
online resources, 7
Ornish, Dean, xvi, 15–17, 26, 46
Lifestyle Heart Trial, 17–22
Ornish Lifestyle Heart Program, 16, 78, 123
Ornish Lifestyle Medicine Program, 79, 228
prostate cancer study, 78–79, 80
study on longevity, 120
website for, 228
Oxford University studies and recommendations, 140-41. See also EPIC-Oxford study
meatless version of, 143
Pauling, Dr. Linus, 125
PCSK9 inhibitors, 70
Penn and Teller, 51
People for the Ethical Treatment of Animals (PETA), 136, 228
persistent organic pollutants (POPs), 41
phosphorus, 110
Physicians Committee for Responsible Medicine, 49, 91, 227
pickles, sour, 111
pigs, farming and treatment of, 128, 130
Pillars of information supporting WFPB, 1–7
Academy of Nutrition and Dietetics, 3–4
Dietary Guidelines (2015-2020), 2–3
diseases averted and death rates improved, 6
hospitals, some like WFPB diets, 5–6
medical costs reduced by plant-based diet, 7
plant rant, 7
ten-servings-a-day habit, 6
US Government: Medicare and Medicaid, 4–5
U.S. News & World Report, 5
Plant-based diets
Alzheimer’s disease, benefits for, 89, 91–92
cancer risk lowered with, 73, 78–83, 122
case study: thirty days of plant-based solution, 66–68
cholesterol improvement with, 43, 58, 67–72
Cowspiracy: The Sustainability Secret, 144
diabetes maintenance and/or reversal with, 30, 31–37, 42
Earth and environment, benefits for, 4, 139–44
endothelium and, 23–25
gastrointestinal health, benefits for, 107–9
greenhouse gas emissions reduced by, 138–39, 140–41
health-care cost savings of, 7, 140, 141
heart disease prevention with, 9–10, 19–20, 23
lives saved by, 140
longevity, benefits for, 119–24
menus and recipes, 145–208
microbiome health and, 97–98
mood/depression improvement with, 92–93
multiple sclerosis (MS), benefits for, 85–86, 87–88
organic vs. conventional, 98–99
Oxford University on, 140–41
Parkinson’s disease, benefits for, 93
plants have NO cholesterol, 65–66
religions and, 134–36
saturated fats and, 65
sexual function and, 113–16
sustainability of, 4, 141, 142–43
ulcerative colitis, benefits for, 105–6
United Nations (UNEP) on, 141–42
USDA Dietary Guidelines, review of evidence for, 142–43
world-wide transition to, 140–41
plant-based intensive cardiac rehabilitation, 22–23
plant-based K-12 school (Muse School), 140
Plant Based Nutrition Support Group (PBNSG), 11–12, 43, 228
Plant-Based Solution
animal treatment and ethics, 127–36
autoimmune diseases and, 97–103
for blood pressure, 55–63
for brain health, 85–96
cancer and, 73–84
for cholesterol, 65–72
for diabetes, 28–46
for Earth and environment, 137–44
endothelium and, 23–25
for GI and kidney systems, 105–12
for heart health, 9–28
scientific information on, 1–7
scientific studies on, 36–37
sex life and, 113–18
Six Pillars of information on, 1–7
starchy vegetables and, 77–78
for weight, 47–53
youth/longevity and, 119–26
plant stanols, 69
podiatrist, 48–49
Pollan, Michael, xii
population of world, 140
potassium, 57
potatoes, 78
poultry, farm production of, 128, 130–31
prediabetes. See also diabetes
definition of, 30
hemoglobin A1C level in, 32
incidence of, 30
preservatives, 39
Pritikin, Nathan, 14–15
Pritikin diet, 15
Pritikin ICR program, 4, 17, 22–23, 114–15
Pritikin Longevity Center + Spa, xvi, 229
probiotic foods, 111–12
Adventist Health Study and, 80–81
Dr. Ornish study on, 78–79
genes for, turning off with diet, 122
protein
high protein intake, and IBD, 106–7
plant sources of, 124
recommended daily intake, 124
sources of, 123–24
in urine, 109–10
psoriasis, 97
PubMed, 227
Purple Carrot (meal-kit delivery service), 118
rainforests, 137–38
Ramirez, Mark, 31–32
recipes, 145–208
Kahn, Karen, and, 145
recipes, list of, 231-32
resources on, 228–29
red meat. See also meat in diet
beef/cattle, farming of, 128, 129
diabetes risk and, 37–38
processed, cancer and, 74–76, 107
processed, in hospital food, 76–77
religions, and vegan/vegetarian diet, 134–35
ahimsa (nonviolence), xx, 135, 136
Buddhism, 135
Christianity, 134–35
Hinduism, 135
Islam, 135
Jainism, 135
Judaism, 134
residential programs resources, 229
rheumatoid arthritis, 97
Rice House Healthcare Program, 13
Roberts, William, 49
Roosevelt, Franklin Delano, 13
running, 48–49
Sakara (meal-kit delivery service), 118
salad as main dish, 126
Sardinia, Italy, longevity in, 119
Satchidananda, Swami, 15–16
saturated fats, 35, 65, 71, 91
in plants, 66
processed food and, 66
School Lunch and School Breakfast Programs, 2
science resources, 227
scientific information on Plant-Based
Academy of Nutrition and Dietetics, 3–4
Dietary Guidelines (2015-2020), 2–3
diseases averted and death rates improved, 6
hospitals, 5–6
Oxford University study, 140–41
Plant-Based Solution vs. American Diabetes Association Diet, 36–37
ten-servings-a-day habit, 6
UN (UNEP) report, 141–42
US Government: Medicare and Medicaid, 4–5
U.S. News & World Report, 5
USDA Guidelines Advisory Committee, 142–43
“Secrets of Living Longer, The” (Buettner), 119
as protein source, 124
seitan, 124
Seventh Day Adventists, 37, 44–45, 134–35. See also Adventist Health Study
Adventist Health Study, 44–45, 52, 57, 60, 80–81, 88, 89, 101–2
blood pressure and, 57
BMI, and diet, 51
prostate cancer study, 80–81
sex, 113–18
amino acids and, 117
dietary flavonoids and, 115–17
dietary nitrates and, 117
erectile dysfunction (ED), 113, 115
erections, maintenance without pills, 113, 115–18
fruit and erectile function, 116, 118
Harvard Medical School Study of diet and sexual function, 115
Mediterranean (MED) diet and, 116
nitric oxide (NO) and, 117, 118
testimonials for plant-based diets, 113–16
women’s bodies and, 117
Six Pillars, 1-7. See also Pillars of information supporting WFPB
skin health, 125
smoking, avoiding/cessation of, 9, 24
snacks, healthy, 52–53
soda, alternatives to, 46
sorghum, 78
Special Supplemental Nutrition Program for Women, Infants and Children (WIC), 2
speed-dating, 7
spices, 28
stanols, plant, 69
starchy vegetables, 77–78
resistant starch, 98
statins
cost of, 70
to lower cholesterol, 48, 68, 69–70
Mevacor, 68
PCSK9 inhibitors, 70
vs. plant-based diet, 68
stroke, 88
high blood pressure and, 55
rates reduced with WFPB, 6
sulforaphane, 82
supplements for vegan diet, 58-60. See also vitamins and supplements
sustainability, 4, 141, 142–43
Cowspiracy: The Sustainability Secret, 144
omitted from final USDA report, 143
Swank, Dr. Roy, 85–86, 87–88, 93
sweeteners, 28
Sydenham, Thomas, 117
systemic lupus erythematosus (SLE), 97, 99–101
Goodbye Lupus (Goldner), 101
vegan diet and, 100–101
Taco Bell, 142
Tadlock, Thomas, 100
telomeres and telomerase, 120
The Plant-Based Dietitian, 228
hyperthyroidism, 101–2
hypothyroidism, 102
more common in women, 101, 102
TMAO (trimethylamine N-oxide), 25–26, 40, 105
tofu, 124
Tree of Life Center US, 229
triglycerides, 66
trimethylamine N-oxide (TMAO), 25–26, 40, 105
TrueNorth Health Center, 229
turkeys, farming and treatment of, 131
Ugandan diet, 108
ulcerative colitis, 105–6, 107
United Nations (UNEP), on plant-based diets, 141–42
urine
protein in (proteinuria), 109–10
test, 67
US Department of Agriculture. See USDA
US Department of Defense, 2
US Department of Veterans Affairs, 2
US Government: Medicare and Medicaid, 4–5
US National Library of Medicine, 227
U.S. News & World Report, 5
USDA Dietary Guidelines (2015—2020), 2–3, 65
Advisory Committee recommendations, 142–43
veal calves, 129
Veg Speed Data, 7
vegan diet, 132–35
for 7 days, benefits of, 60–61
Adventist Health Study and, 44–45, 52, 57, 60, 88
blood pressure and, 57, 58–62, 71
body-mass index (BMI) and, 51, 57, 62, 70
bowel movement frequency, 93, 105
Canadian law and, 132–34
cholesterol benefits from, 48–50, 70–71
diabetes benefits from, 36–37, 40, 42
Domino’s Pizza, vegan pizzas, 132
eating out, tips for, 62–63
ethical veganism, 132–34
lives potentially saved by, 140
National Cholesterol Education Program diet vs., 49–50
stroke, and, 88
supplements for, 58–60
systemic lupus erythematosus, benefits for, 100–101
thyroid diseases, benefits for, 102
TMAO and gut bacteria in, 26
ulcerative colitis, benefits for, 106
USDA guidelines, 3
vitamins and supplements for, 58–60
world religions and, 134–35
vegetable broth, 84
vegetables. See also Plant-based diets
organic vs. conventional, 98–99
ten-servings-a-day habit, 6
USDA Dietary Guidelines on, 142
vegetarian diet. See also vegan diet
Academy of Nutrition and Dietetics on, 4
blood pressure and, 60
colorectal cancer risk and, 81
dementia and, 89
for diabetes, 36–37
diverticular disease, benefits for, 109
greenhouse gas emissions reduced by, 140–41
health benefits of, 44–45
kidney stones, lowered risk for, 110
longevity and, 119
McCartney, Paul, on, 136
religions and, 134–35
Seventh Day Adventists and, 44–45, 52, 57, 60, 89, 134–35
USDA guidelines, 3
Vegetarian Healthy Eating Pattern, 3
VegNews, 229
vinegars, 27
vitamins and supplements, 58–60
iodine, 60
omega-3 fatty acids, 21, 22, 59–60
vitamin B6, 90
Wareham, Dr. Ellsworth, 121
water consumption for animal farming, 141
water kefir, 111
weight, 47–53
Barnard, Dr. Neal, on plant-based diet and, 49, 50
body-mass index (BMI), 51, 62, 70
case study: Penn Jillette, comedian-magician, 51–52
case study: podiatrist who runs, 48–49
gain, excess insulin and, 41
increase in obesity, 47
loss, meta-analysis of studies on plant-based diets, 50–51
loss, plant-based nutrition and, 49–52, 58, 123
loss, vegan diet and, 49–50, 100
meat consumption and, 38
National Cholesterol Education Program (NCEP) diet vs. vegan diet, 49–50
obesity, increase in, 47–48
obesity, state-by-state statistics, 47
other problems associated with, 47, 48
Seventh Day Adventists and, 51
short-term weight loss, 52
snacks, healthy, 52–53
starchy vegetables and, 78
WFPB diet. See whole-food plant-based (WFPB) diet
White, Ellen, 135
WHO. See World Health Organization
whole-food plant-based (WFPB) diet. See also Plant-based diets; Plant-Based Solution
federal food program recommendations, 2–3
heart health and, 27
hospitals and, 5–6
Ornish, Dean, and, 16–17
pillars of information supporting, 2–7
scientific information supporting, 2–7
ten-servings-a-day, 6
whole grains, 27
WIC program, 2
Winters, Shelley, 13
workplace, plant-based/vegan diets at, 36, 37, 50, 70–71
World Health Organization (WHO), 19, 55
on cancer danger of processed red meat, 74–76, 77, 107
yogurt, nondairy, 111
Yourofsky, Gary, 131–32, 133, 136, 228
youth. See longevity
yucca, 78