Critical Acclaim

        A new book by two registered dietitians (one the chair of the ADA's  Vegetarian Practice Group and the other the coordinator of the vegetarian section of the Manual of Clinical Dietetics) is one of the most comprehensive, interesting and inspiring books ever published on vegan diets... Be sure to get two copies of this book: one to send to your relatives who worry about the way you eat and one to keep handy on the most accessible shelf in your house.

        Patti Breitman, literary agent for John Robbins' “Diet for a New America”

        In his review of Vegan: The New Ethics of Eating (see my review of the revised edition), comedian Kevin Nealon wrote,"This book was so good, I wanted to eat it." The same is true of Davis and Melina's "sequel" to Becoming Vegetarian.

        Becoming Vegan represents the very cutting edge of vegan nutritional research, a currently fast-paced field. Davis and Melina share Vegan Outreach's conviction that it is of the highest importance to be the best-informed--and thus healthiest--vegan possible, even if doing so undercuts the fantasies about veganism being easy, perfect, and infallible. They don't treat animal products as poison, and don't contend that just removing these products from one's menu leads to a healthy diet. Rather, they methodically discuss all the various aspects of good nutrition (including phytochemicals and functional foods) from a vegan perspective. Once they have built a solid understanding of the issues, they conclude the book with systematic plans for working toward optimal health, offering tips, shortcuts, and a few recipes.

        In their writing, the authors don't try to sugarcoat the truth. They summarize the results of research on vegans--including the negatives as well as the positives--and spell out the limitations and shortcomings of the research to date. Treatment of the myths is anything but reverent, from raw foodism and ultra-low-fat diets to "milk causes osteoporosis" and other correlation-based claims. Many people will be surprised at what studies actually say about vegans (for example, a 1999 analysis showed vegans to have a higher rate of heart disease than lacto-ovo vegetarians or fish-eaters).

        Their take on the role of fat in the diet is very balanced and illuminating. Although ultra-low-fat diets have been found to have some level of effectiveness in treating people with pronounced coronary disease, it doesn't follow that this is the optimal diet for healthy people, any more than saying that, because chemotherapy has some level of effectiveness against cancer, everyone should be on chemo! The book's treatment of essential fatty acids (EFAs) is the most thorough I have ever read, explaining very clearly the problems with maintaining the appropriate ratio of omega-6 to omega-3.

        Perhaps the highest praise that I can offer is that, after being vegan for many years, reading Becoming Vegan has altered how I eat--for the better. Vegan Outreach now sells Becoming Vegan

        Reviewed by Matt Ball

        I just wanted to take the time to tell you how thrilled I was to see "Becoming Vegan" come out. I have been a vegetarian for 6 years and a vegan for 2 of those years and during my transition to veganism I was desperate for guidance and good nutritional information. I know this wonderful book will keep me on the right track and give me the guidance, confidence and courage to continue my veganism forever. I have also recommended your other two books- "Becoming Vegetarian" and "Cooking Vegetarian" to countless vegetarians and non-vegetarians (new and old) while working in the natural foods industry. These books have provided a wealth of quality nutritional information for many people and I must thank you for that.

        Reviewed by Lucia Sollecito, Calgary

        The book begins with an excellent introduction on the vegan diet, including a history of vegan eating. The authors go into details on the ethical, environmental, animal rights and health aspects of vegan eating.
        The chapter on "Perspectives on Vegan Health" provides the reader with information on the health implications of a vegan diet from a food safety point of view as well as from a health point of view (implications/benefits on chronic diseases). An excellent table summarizes the research on vegan diets and throughout this chapter (and in fact, throughout the entire book), the authors refer to studies to back up their point, recognizing and pointing out the limitations to these studies.
        The book goes into details on nutrients (protein, fat, carbohydrates, minerals, vitamins) and vegan diets, explaining how each essential nutrient can be met on a vegan diet. They provide lots of information in text and table format on the DRI, RDA, UL and AI and food sources of the nutrients. Providing practical information on how to achieve these values would have been helpful.
        The chapter on the Vegan Food Guide (modelled after the U.S. Food guide Pyramid) does provide some practical information with menus for 1,600 - 2,400 kcalorie diets and a daily plan for healthy eating. One would need to be very familiar and comfortable with what their personal calorie needs are in order to utilize these menus. This is one chapter the reader can use to help them implement a vegan diet.
        The reader also is provided with information about how to incorporate a vegan diet at the different life stages, starting with pregnancy and vegan infants and ending with seniors. Each of these chapters provides information about the different nutrients that may be compromised at the different life stages.
        The book next discusses the benefits of a vegan diet for those who are overweight, have eating disorders, are underweight or are athletes.
        The last chapter helps the reader deal with the "physical, emotional, and spiritual journey" of being a vegan. For a non-vegan reading this book, offence may be taken by such statements as "what being a vegan is really all about--reverence for life". This could be interpreted as non-vegans not having as much reverence for life.
        Overall, the book is thorough, extremely detailed, and accurate. Each chapter contains tables (some complicated, others helpful) and definitions, tips, RDIs in boxes. The book is intended for the general lay public who are vegan or thinking about becoming vegan.
        It is written at a level for a reader with some understanding of nutrition. For example, terminology such as protein sparing effect, alkaline/acidic is used. The high degree of detail may perplex some readers. It is, however, a very useful resource and teaching tool for dietitians.
        Reviewed by Jane Hammingh

        Whether you're already vegan or trying to decide if you should become so, Becoming Vegan is a great resource and reference guide to the vegan way of life. It's both an excellent place to start, and a great place to re-visit when you have questions.
        I very much enjoyed reading this book as it filled in many of the gaps in my nutrition knowledge. Even after reading several books and articles covering vegan nutrition, you still never feel like you really know everything there is to know. Melina and Davis cover everything. Not only should you read this book, you must keep it handy to use as reference when questions arise.
        The book covers food plans, dietary guidelines, great sources for vitamins and minerals, growing vegan children, pregnancy, vegan athletes, and even eating disorders. You won't be able to remember everything you read due to the incredible detail and the fact that your brain can't store that many figures, but you will want this in your kitchen, to refer to every time you have a question or are looking for a good source of a particular vitamin.
        In short, a great reference book. Not light reading, but extremely valuable information you must read at least once.

        Reviewed by Review by Erin Pavlina, Vegetarian Reading
 

Amazon.com readers' reviews:

Sure to become a well-worn resource book!, June 24, 2001

        Anyone familiar with Becoming Vegetarian, written by the same authors, knows what a valuable resource it is for vegetarians or those hoping to make the switch to a vegetarian lifestyle. Now there is a similar book with all the latest nutritional information just for vegans. It covers everything you could possibly want to know about a healthy vegan diet, including detailed sections on fats, vitamins, and minerals; feeding children; eating while pregnant; overweight; eating disorders; and eating for athletes. Also included are chapters on the roots of veganism, plant proteins, carbohydrates, phytochemicals, vegan diplomacy, and more. This book was written by two of the foremost authorities on vegetarian and vegan nutrition, Brenda Davis, R.D. and Vesanto Melina, M.S., R.D. Brenda Davis is chair of the Vegetarian Nutrition Dietetic Practice Group of the American Dietetic Association and a noted author, speaker, and educator. Vesanto Melina is the author of three vegetarian cookbooks and the coordinator of the vegetarian section of the Manual of Clinical Dietetics, 6th Ed. She is a respected speaker and consultant and has taught nutrition at the University of British Columbia and Bastyr University.... This book is sure to become a well-worn resource.

        Reviewed by Melanie Wilson

"Must Read" for V-People and Anyone Considering a New Diet, October 13, 2000

        I just read Brenda Davis' and Vesanto Melina's new book "Becoming Vegan" and am thoroughly impressed with the material and its presentation.

        The authors did a much more rigorous job of researching and presenting the current scientific data, presenting both the pro and contrary findings than in earlier works. I found the directness refreshing in comparison to some of the less scientific and more evangelistic writings that have been published.

        Highlights are:

            -A unique and thought-provoking look at the relationship between diet and chronic disease and the protective effects of vegan diets against the leading killers.

            -One of the most convincing and well researched explanations on why plant proteins are both adequate and preferable to animal protein as the major protein source for humans.

            -The most comprehensive examination of dietary fat and essential fatty acids for vegans written to date.

            -A thorough and practical discussion on all of the vitamins and minerals of concern to vegans, including calcium, iron and vitamin B12.

            -Invaluable guidelines for people at various stages of the lifecycle: pregnancy, lactation, infancy, childhood, adolescence and the senior years.

            -A detailed and thoughtful discussion on matters of weight and shape including underweight, overweight and eating disorders.

            -Straight-shooting advice about vegan diets and athletic performance.

            -An exceptional vegan food guide, helping you design a well-balanced vegan diet.

            -A lively discussion about diplomacy and how to handle sticky situations gracefully in this nonvegan world.

        I suggest this to you as a must read and something for anyone either considering or already on a vegetarian or vegan diet.

        Reviewed by Peter Roosen

Helped Me Make The Best Decision Of My Life, January 11, 2005
        The best decision of my life was becoming a Vegan. I recoil at how I used to mindlessly chomp hamburgers, and although I'm an atheist, I can relate to St. Paul's road to Damascus experience. Not only was I damaging my health, I was unwittingly serving a very cruel factory farm industry. Not to sound hackneyed, but if I can make the change to veganism, ANYONE can.
        Becoming Vegan is full of practical advice on consuming the right amounts of food, the right food, and the right nutritional habits. Unlike a lot of books on Veganism, it doesn't, to its credit, try hard to be fashionable, nor does it soft peddle the potential problems that Vegans may face in vitamin deficiencies.
        Whether you're young, old, athletic, sedentary, or have special needs, the book will almost certainly be useful in your transition to veganism. I sincerely hope that you'll check it out.

        Reviewed by Joseph Kimsey

Thorough Book on Vegan Nutrition, December 24, 2004

        This book is an excellent resource for vegans and vegetarians alike. It details all the essential nutrients, what foods contain them, and how to supplement your diet properly to ensure the proper intake of the daily requirements. The nutritional information provided is invaluable. This is a really interesting book about how eating affects our health. There is a lot of useful information in here to provide much thought about what to eat. There are also interesting references for wellness products. The author does suggest you go off coffee slowly before you start the plan. This would minimize headaches during detox. I couldn't wait to get started so, of course, did it all at once and had the most horrible awful headache for 4 straight days. I finally broke down and had a 1/2 cup coffee one day instead of taking aspirin and that did the trick...for the moment. Now I'm completely caffeine-free and don't miss it at all. My doctor prescribed a wonderful replacement for coffee made from soya beans called "soyffee". I bought it online at www. S o y c o f f e e.com and cannot believe how good is the taste. This book is a must have for all vegans!

        Reviewed by Ashley Lawrence (Naperville,IL USA)

I feel better than ever!, November 24, 2004

        As a man, I've always wanted the emaciated, sunken-chest look. After cutting out that horrible animal flesh I've been able to achieve this with the power of this book. The added benefit of becoming a vegan is that my skin is looking wonderful.

        Reviewed by Jason Ward (Bay Area, CA USA)