Brenda Davis offers fresh insights on the treatment of animals in food production and other industries, the latest findings on the health benefits of a vegan diet and expanded the information on phytochemicals, Brenda’s information is extensive in scope, yet manageable for anyone who wants to easily understand how to construct a nutritionally balanced plant-based diet.
Here are the latest findings on: using plant foods to protect against cancer, heart disease, and other chronic illnesses; obtaining essential protein without meat, eggs, or dairy products; discovering “good” fats and where to find them; meeting dietary needs for calcium without dairy products; understanding the importance of vitamin B12; designing balanced vegan diets for infants, children, and seniors; and making the most of vegan pregnancy and breastfeeding.
This is a sound blueprint to follow for better health for yourself and the planet.
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Passionate believers in whole food plant based diets, no chemicals, minimal pharmaceutical drugs, no GMO’s. Fighting to stop climate change and extinction.
step four is to pick plant protein sources so when we compare you know plant protein sources versus meat some things come up so first of all legumes are the highest fiber food meat has no fiber legumes are high in phytochemicals meat has zero legumes are high in antioxidants meat has minimal antioxidants legumes are very low in fat generally and very low in saturated fat meats high in fat and high in saturated fat legumes of course are cholesterol free meat is fairly high in cholesterol legumes contain a type of iron called non heme iron which is is absorbed much more slowly into the system and it isn’t a pro-oxidant whereas meat has heme iron which is absorbed very rapidly even if we don’t need it and when we get excessive amounts can act as a pro-oxidant legumes don’t contain hormones or antibiotics meat Ken legumes are free of neu5gc of course meat contains it you can’t produce TMAO by eating legumes you certainly can by eating meat legumes are generally fairly low in chemical contaminants meat is high legumes don’t contain any endotoxins meat contains tons it’s the stuff that comes from the dead bacteria and meat and when it breaks down you end up with these endotoxins and then legumes if you look at legumes and mortality we saw in the Blue Zones that was the one food they all consumed but there was a study done that actually looked at food intake patterns of people seventy years of age or more from a variety of cultures the only statistically significant food indicator of longevity was legumes and our legume intake for every 20 grams or 2/3 of an ounce what is that maybe a tablespoon and a half at a very small amount of legumes there was a seven to eight percent reduction in mortality this is really quite shocking imagine if people ate a whole cup they would live forever it’s it’s just you know it’s really this for me was very powerful very powerful study now if you look at the studies on red meat and mortality well they’re just absolutely consistent this is the most recent five meta-analyses total red meat is that sort of dark line the unprocessed the bright red and processed the the pink and you can see that consumption of both red meat and and processed meat is is associated with increased mortality in every single one of these studies it’s consistent