What do you think?
Rate this book
Becoming Vegan, Express Edition: The Everyday Guide to Plant-based Nutrition
The completely revised edition of a seminal classic 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, expanded information on phytochemicals, and a thoroughly updated food guide. This streamlined "express" version 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 breast-feeding. Readers will find a sound blueprint to follow for better health for themselves and the planet.
284 pages, Paperback
First published August 11, 2013
78 people are currently reading
405 people want to read
Ratings & Reviews
Friends & Following
Create a free account to discover what your friends think of this book!
Community Reviews
Displaying 1 - 18 of 18 reviews
September 25, 2021
This is a great book, which took me a couple years of intermittent reading to finish. Covers everything in regards to vegan eating and I learned a lot about nutrition in general. Specifically of my interest was to gain knowledge on how to eat vegan healthy. What nutritional deficiencies can occur when eating vegan and how to balance them. The reason why this is a great book in my opinion is because it's grounded in science. There is an exploration of the scientific literature for every topic with info on current research and importantly speaks frankly if there isn't any (or enough) research on any topic. Unbiased, that's the word i'm looking for and this means it's enjoyable to read and learn from. If you have little familiarity reading scientific books/literature it might be a bit challenging to read.
The main lesson(s) I learned is I need to be concious of calcium intake when eating vegan and this can be done by eating enough calcium-rich foods within the diet and it's not necessarily hard :). And if you're vegan it's wise to supplement for Vitamin B12. I actually had my b12 level tested out of curiosity some years ago and I was a little deficient. Iodine is another mineral at risk of deficiency for vegans, however don't overdo it!
Regarding everybody on any diet: Watch your sodium intake there's a high chance of it being too high and be concious of Vitamin D intake (generally too low).
Bon Appetit!
The main lesson(s) I learned is I need to be concious of calcium intake when eating vegan and this can be done by eating enough calcium-rich foods within the diet and it's not necessarily hard :). And if you're vegan it's wise to supplement for Vitamin B12. I actually had my b12 level tested out of curiosity some years ago and I was a little deficient. Iodine is another mineral at risk of deficiency for vegans, however don't overdo it!
Regarding everybody on any diet: Watch your sodium intake there's a high chance of it being too high and be concious of Vitamin D intake (generally too low).
Bon Appetit!
June 19, 2019
Questions I will answer in the book review: Is it a good resource for people who are becoming vegan and why? What could have been better about this book?
Is this book good for people who want to become vegan?
I think this book is necessary for people who are becoming vegan. People coming from any other diet, especially the standard american diet, will gain a foundation of knowledge on how eat a vegan diet without getting nutritional health problems or wanting to quit veganism.
The authors advocate for following a whole food plant-based diet as opposed to the vegan diet that I and many of my vegan friends started out with. When I first went vegan, I didn't know what to eat.I didn't know that I should be eating whole foods instead of sugary breakfast cereals, potato chips, and Oreos. Brenda and Vesanto describe what whole foods are and make it easy to understand which ones to eat on a daily basis. They covered carbs, fats, and protein, all of the known vitamins and minerals while highlighting the ones that vegans tend to fall short on. For example, vegans tend to eat low amounts of calcium and zinc.
Not only new vegans but seasoned vegans (like me) who are experiencing health problems will want to read this book. Before I knew how to follow a whole food plant-based diet, I experienced problems like acne on my face and body, bloating, farting a lot, oily hair, rashes, and dandruff, oh the dandruff. People new to a plant-based diet might find health issues unwelcoming and may quit the diet because they looked and felt better eating animal products. I thought I was following a whole food plant-based diet correctly, but after reading this book, I learned that I should fill half my plate with vegetables. Before, I would eat entire meals of grains and legumes. I'd get bloated, feel tired, and would have skin problems on my face. Now, I'm making sure to put the vegetables on my plate because I want the nutrition that they provide and because I believe they help me look better.
What could have been better about this book?
I think the charts and tables in the book were a nice addition but I didn't feel the need to look at them. The reason I was turned off by the charts and tables was that they included foods and their numerical values of things like calories and the macro- and micronutrients. This could prove useful when deciding what foods to buy but I think it's better to focus on buying produce that's in season and buying grains and beans in a wide variety. That said, the authors urge vegans to eat vegetables that are high in calcium daily because calcium is found in vegetables and fortified plant milks. If you're like me and you don't buy fortified plant milks or calcium-set tofu, knowing those vegetables is crucial. In fact, I don't know them so I'm going to look them up! I can see how the tables would help in planning diets because you can use the information to make sure you are getting enough vitamins and minerals. I wouldn't be as worried about the macronutrients unless you are eating too many grains because grains are energy-dense, not nutrient-dense The other thing I didn't like about the book is that it was a dry read. I took notes while reading this book or else I would have forgot everything except for the crucial stuff. I don't easily remember things like how much of a mineral I should be getting everyday and I think I speak for most people when I say that. There are nutrition-tracking apps out that make that task easy for people so I recommend getting one instead of memorizing all those daily nutrient values.
To sum things up, yes, I would recommend this book to people who are just becoming vegan to help them eat vegan in the healthiest way possible and avoid potential health problems from eating the vegan foods most newcomers gravitate towards. I wish the book contained some stories from the authors and other vegans about their food journey to spice things up. However, the information is solid and that alone is worth the $10 I paid for the ebook. I bought this book within my first couple months of being vegan, yet I didn't read it until now which is almost 5 years later. I can only hope that this review will help other new vegans learn from my mistake and focus on eating a healthy vegan diet early on so that they will want to keep eating it rather than going back to eating animal products and telling everyone why they are no longer vegan (a trend in YouTube videos in 2019).
(In case you wanted to know: calcium is rich in low-oxalate vegetables like broccoli, bok choy, kale, napa cabbage, watercress, and collard, dandelion, mustard, and turnip greens. Fresh and dried fruit, almonds, tahini, and calcium fortified foods)
Is this book good for people who want to become vegan?
I think this book is necessary for people who are becoming vegan. People coming from any other diet, especially the standard american diet, will gain a foundation of knowledge on how eat a vegan diet without getting nutritional health problems or wanting to quit veganism.
The authors advocate for following a whole food plant-based diet as opposed to the vegan diet that I and many of my vegan friends started out with. When I first went vegan, I didn't know what to eat.I didn't know that I should be eating whole foods instead of sugary breakfast cereals, potato chips, and Oreos. Brenda and Vesanto describe what whole foods are and make it easy to understand which ones to eat on a daily basis. They covered carbs, fats, and protein, all of the known vitamins and minerals while highlighting the ones that vegans tend to fall short on. For example, vegans tend to eat low amounts of calcium and zinc.
Not only new vegans but seasoned vegans (like me) who are experiencing health problems will want to read this book. Before I knew how to follow a whole food plant-based diet, I experienced problems like acne on my face and body, bloating, farting a lot, oily hair, rashes, and dandruff, oh the dandruff. People new to a plant-based diet might find health issues unwelcoming and may quit the diet because they looked and felt better eating animal products. I thought I was following a whole food plant-based diet correctly, but after reading this book, I learned that I should fill half my plate with vegetables. Before, I would eat entire meals of grains and legumes. I'd get bloated, feel tired, and would have skin problems on my face. Now, I'm making sure to put the vegetables on my plate because I want the nutrition that they provide and because I believe they help me look better.
What could have been better about this book?
I think the charts and tables in the book were a nice addition but I didn't feel the need to look at them. The reason I was turned off by the charts and tables was that they included foods and their numerical values of things like calories and the macro- and micronutrients. This could prove useful when deciding what foods to buy but I think it's better to focus on buying produce that's in season and buying grains and beans in a wide variety. That said, the authors urge vegans to eat vegetables that are high in calcium daily because calcium is found in vegetables and fortified plant milks. If you're like me and you don't buy fortified plant milks or calcium-set tofu, knowing those vegetables is crucial. In fact, I don't know them so I'm going to look them up! I can see how the tables would help in planning diets because you can use the information to make sure you are getting enough vitamins and minerals. I wouldn't be as worried about the macronutrients unless you are eating too many grains because grains are energy-dense, not nutrient-dense The other thing I didn't like about the book is that it was a dry read. I took notes while reading this book or else I would have forgot everything except for the crucial stuff. I don't easily remember things like how much of a mineral I should be getting everyday and I think I speak for most people when I say that. There are nutrition-tracking apps out that make that task easy for people so I recommend getting one instead of memorizing all those daily nutrient values.
To sum things up, yes, I would recommend this book to people who are just becoming vegan to help them eat vegan in the healthiest way possible and avoid potential health problems from eating the vegan foods most newcomers gravitate towards. I wish the book contained some stories from the authors and other vegans about their food journey to spice things up. However, the information is solid and that alone is worth the $10 I paid for the ebook. I bought this book within my first couple months of being vegan, yet I didn't read it until now which is almost 5 years later. I can only hope that this review will help other new vegans learn from my mistake and focus on eating a healthy vegan diet early on so that they will want to keep eating it rather than going back to eating animal products and telling everyone why they are no longer vegan (a trend in YouTube videos in 2019).
(In case you wanted to know: calcium is rich in low-oxalate vegetables like broccoli, bok choy, kale, napa cabbage, watercress, and collard, dandelion, mustard, and turnip greens. Fresh and dried fruit, almonds, tahini, and calcium fortified foods)
June 6, 2018
A very informative book even though it is "only" the express version.
The authors cover all important information ranging from the ethical choice, major diseases, nutrients and dietary needs for different ages, weights or exercise regiments.
The book is objectively written without making unproven claims. It is clearly indicated, when certain benefits of a pant-based diet have not been scientifically supported yet. Even though the book supports the clear message that a plant-based diet should be the right choice the reader is not stirred aggressively, but welcomed to make their own informed decision with the facts provided in the book.
Therefore I can only praise this book as a comprehensive overview on all issues "vegan" that is capable of bringing everyone to the plant-based table.
Recommend it to anyone open to the topic.
The authors cover all important information ranging from the ethical choice, major diseases, nutrients and dietary needs for different ages, weights or exercise regiments.
The book is objectively written without making unproven claims. It is clearly indicated, when certain benefits of a pant-based diet have not been scientifically supported yet. Even though the book supports the clear message that a plant-based diet should be the right choice the reader is not stirred aggressively, but welcomed to make their own informed decision with the facts provided in the book.
Therefore I can only praise this book as a comprehensive overview on all issues "vegan" that is capable of bringing everyone to the plant-based table.
Recommend it to anyone open to the topic.
August 12, 2017
Great source of information for practicing vegans or anyone looking to make the jump. The nutritional information is worth its weight in gold. In addition to the macronutrients - fat, carbs, and protein - the book also covers vitamins and minerals and contains a number of helpful tables. The book also dedicates chapters to the issues of being overweight, underweight, pregnant, and athletic when on a vegan diet. I skimmed most of these because they don't apply to me at the moment, but I'll definitely be consulting this book should anything change.
This book is a keeper, for sure, and I would definitely recommend it.
This book is a keeper, for sure, and I would definitely recommend it.
March 8, 2022
An incredible, detailed, uncomplicated guide to nutrition. I’d recommend to everyone just to understand nutrition better. Building on that it dives into the important areas to consider on a plant-based diet with science-based info on specific diets and needs at different life stages. An incredible book. I will be referring to this all the time working with nutrition clients.
January 1, 2023
Even as someone who doesn’t plan to be vegan, this book provides an incredible comprehensive review of how good fuels our bodies. It reads like a textbook and covers every type of food and it’s impact on our health, even getting into specifics of age, gender, and lifestyle. I definitely didn’t retain everything the first time through, but have gone back and referenced my many times.
Highly recommend for anyone wanting to dig deep into interactions of food and health, in order to better nourish your body.
Highly recommend for anyone wanting to dig deep into interactions of food and health, in order to better nourish your body.
January 1, 2019
I've read alot of diet & nutrition books and many lose it when they start recommending the vitamin supplements or food combinations or go off on a tangent. I would tell someone thinking of going vegan to give this more than a glance. Definitely some good info here.
November 13, 2022
Easy to read overview of vegan eating. I especially appreciated the chapters for seniors and those wishing to gain weight. It is easy to lose weight on a whole foods vegan diet. This is good news for many but not everyone needs to loose weight.
July 30, 2019
I haven’t read the comprehensive version, but this express edition was incredibly informative and offered all the essential information I needed in becoming a HEALTHY vegan.
August 4, 2022
Lots of great info, glad to have this on the shelf to refer back to when needed.
January 12, 2025
Great book. Express edition but thorough enough to support vegan population in all stages of their life. I am sure I will refer back to it various times in my life.
February 23, 2017
This book delves into the nutritional science of veganism. The authors seem knowledgeable in their subject, and I appreciated that they presented the possible problems that can come up with being vegan, as well as the many benefits.
Becoming Vegan has lots of information on vitamins, minerals, and other nutrients, and includes suggestions for plant-based foods that can provide a proper balance. I appreciated the inclusion of multiple menus for various calorie needs, including those of children, athletes, and seniors.
This isn't the book I would start with for learning about veganism, as it can be a little dense in places, but if you have an interest in veganism and have already gathered some basic information, Becoming Vegan has a lot of science-based facts to add to your understanding.
Becoming Vegan has lots of information on vitamins, minerals, and other nutrients, and includes suggestions for plant-based foods that can provide a proper balance. I appreciated the inclusion of multiple menus for various calorie needs, including those of children, athletes, and seniors.
This isn't the book I would start with for learning about veganism, as it can be a little dense in places, but if you have an interest in veganism and have already gathered some basic information, Becoming Vegan has a lot of science-based facts to add to your understanding.
January 9, 2017
Great reference. Comes in express and extended editions. I wasn't so much interested in the ethical commentary, but that's fine I guess.
April 19, 2016
Excellent source of information on the vegan lifestyle, this volume includes not only current research data and both web and print resources, but practical suggestions on making the leap from the typical American diet to the world of plant-based foods.
I really like the many charts and explanations of why minerals, vitamins, and phytochemicals are needed by the body, what each does for the living organism, and where each can be found in food. I also found the comparisons of various eating styles, particularly the Paleo diet, enlightening. Every aspect and audience is addressed: children, athletes, expectant and new mothers, and seniors.
No recipes, but a wealth of useful information!
I really like the many charts and explanations of why minerals, vitamins, and phytochemicals are needed by the body, what each does for the living organism, and where each can be found in food. I also found the comparisons of various eating styles, particularly the Paleo diet, enlightening. Every aspect and audience is addressed: children, athletes, expectant and new mothers, and seniors.
No recipes, but a wealth of useful information!
April 24, 2016
Dull as dishwater, and very repetitive. I suppose if you just wanted a reference work to check on everything you need to watch if you are eating vegan, this can go gather dust on your shelf. I mostly browsed through it - reading a dictionary would be more fun. Very repetitive on top of it. Glad I only borrowed it from a library. I've seen the same information conveyed with more vim in the introductory chapter of a vegan cookbook - and then I at least got some good suggestions for vegan meals I might like.
December 18, 2014
I dont usually read a whole text book, but this one is well laid out and does a great job of pulling remote bits of vegan/nutrition information into the fold. ( cooking term) I checked it out at the library and now buying a copy as it will make a great go-to reference book. I should mention that it does not include recipes, but it does inspire. Good information in making your vegan adventure nutritious, simple, complete - and yummy!
January 18, 2015
Informative and encouraging!
Excellent resource for switching to an animal loving, environmentally friendly way of eating. I highly recommend it. Way past time to go VEGAN.
Excellent resource for switching to an animal loving, environmentally friendly way of eating. I highly recommend it. Way past time to go VEGAN.
July 2, 2015
Similar to the original book, although I appreciated how the information was presented in a way that was easy enough to absorb while skimming
Displaying 1 - 18 of 18 reviews