The Complete Vegetarian

1. Introduction    1
Peggy Carlson, MD
Vegetarians    2
History of Vegetarian Diets    2
Diets around the World    5
History of the "Western" or "Affluent" Diet    5
History of Scientific Research into Diet-Related Diseases    9
Conclusion    13
References    13

2. Protein    15
Virginia Messina, MPH, RD
Introduction    15
Summary of the Scientific Literature    15
Practical Aspects    19
Conclusion    19
References    21

3. Fats    23
Brenda Davis, RD
Introduction    23
Summary of the Scientific Literature    24
Practical Aspects    38
Conclusion    46
References    46

4. Fiber    51
Peggy Carlson, MD
Introduction    51
Summary of the Scientific Literature    51
Practical Aspects    60
Conclusion    60
References    61

5. Iron    64
Dina Aronson, MS, RD
Introduction    64
Summary of the Scientific Literature    64
Practical Aspects    74
Conclusion -- Vegetarians: At Risk, or Having an Edge?    75
References    76

6. Calcium and Vitamin D    78
Suzanne Havala Hobbs, DrPH, MS, RD
John J. B. Anderson, PhD
Introduction    78
Summary of the Scientific Literature    79
Practical Aspects    80
Conclusion    81
References    82

7. Vitamin B12    83
Michael A. Klaper, MD
Introduction    83
Summary of the Scientific Literature    83
Practical Aspects    88
Conclusion    91
References    91

8. Zinc    93
Virginia Messina, MPH, RD
Reed Mangels, PhD, RD, FADA
Introduction    93
Summary of the Scientific Literature    93
Practical Aspects    96
Conclusion    96
References    97

9. Other Vitamins and Minerals     99
Reed Mangels, PhD, RD, FADA
Introduction    99
Summary of the Scientific Literature    99
Practical Aspects    107
Conclusion    107
References    108

10. Heart Disease    111
Peggy Carlson, MD
Introduction    111
Summary of the Scientific Literature    111
Practical Aspects    126
Conclusion    127
References    127

11. Cancer    134
Peggy Carlson, MD
Introduction    134
Summary of the Scientific Literature: Cancer Rates among Vegetarians    134
The Relationship Between Diet and Cancer    140
Practical Aspects    155
Conclusion    156
References    156

12. Hypertension    162
James Craner, MD, MPH
Introduction    162
Summary of the Scientific Literature    163
Practical Aspects    178
Conclusion    179
References    179

13. Stroke    184
Peggy Carlson, MD
Introduction    184
Summary of the Scientific Literature    184
Practical Aspects    196
Conclusion    196
References    196

14. Obesity and a Vegetarian Diet    202
Sudba Raj, PhD, RD
Introduction    202
Summary of the Scientific Literature    202
Practical Aspects    208
Conclusion    209
References    209

15. Diabetes and Vegetarian Diets    212
Peggy Carlson, MD
Introduction    212
Summary of the Scientific Literature    214
Practical Aspects: How to Plan a Vegetarian Diet for Diabetics    232
Conclusion    233
References    233

16. Osteoporosis    239
John J. B. Anderson, PhD
Suzanne Havala Hobbs, DrPH, MS, RD
Introduction    239
Summary of the Scientific Literature    239
Practical Aspects    246
Conclusion    247
Acknowledgments    248
References    248

17. Gallbladder Disease, Diverticulitis, Appendicitis, Kidney Stones, and Kidney Failure    250
Valerie Kurtzbalts, MSN, APRN, BC
Peggy Carlson, MD
Introduction    250
Summary of the Scientific Literature    250
Practical Aspects    259
Conclusion    259
References    260

18. Vegetarian Diets and Children    264
Jeanene Fogli, MS, RD, LDN
Carol M. Meerschaert, RD, LDN
Introduction    264
Summary of the Scientific Literature    264
Practical Aspects    270
Conclusion    274
References    27

19. Pregnancy and Lactation    277
Reed Mangels, PhD, RD, FADA
Introduction    277
Summary of the Scientific Literature    277
Practical Aspects    282
Conclusion    284
References    284

20. Optimal Nutrition for Active Vegetarians and Vegetarian Athletes    288
D. Enette Larson-Meyer, PhD, RD, FACSM
Mary Helen Niemeyer, MD, MPH, FAAFP
Introduction    288
Summary of the Scientific Literature    289
Practical Aspects    309
Conclusion    310
References    310

21. Environmental and Food Safety Aspects of Vegetarian Diets    317
Carl V. Phillips, MPP, PhD
Simon K. Emms, PhD
Erin L. Kraker, MS, REHS
Introduction    317
Types of Animal Food Production    318
A Variety of Environmental Impacts    318
Summary of the Scientific Literature    319
Practical Aspects    333
Conclusion    334
Acknowledgment    335
References    335

22. Planning Nutritious vegetarian Diets    338
Cheryl Sullivan, MA, RD
Introduction    338
Summary of the Scientific Literature    338
Practical Aspects    342
Conclusion   343
References    344

23. Conclusion: Summary of Protective Factors    345
Virginia Messina, MPH, RD
Peggy Carlson, MD
Factors in Vegetarian Diets That Are Protective    346
Vegetarian Diets May be More Healthful Because of Lower Intakes of These Factors    347
Conclusion    348

Contributors    349
Index    353