One way to think of some categories of foods that are eminently nutritious, is to memorize this 12-word poem, which summarizes over five thousand pages of scientifically substantiated recommendations by 11 talented writers. Fifteen of their books (listed below) reflect their decades of clinical work with untold numbers of patients.
Berries and beans,
walnuts and greens,
lengthen life's brevity
for healthful longevity.
The following list is a bibliography of convincing research by eleven authors who persuasively present the benefits of switching from a diet that is dominated by meat, dairy, oils, processed sugar, and processed flour. It is a trove of carefully researched writing by individuals who have been leaders in their fields of practice, are (in most cases) board-certified physicians/surgeons or nutritional researchers/professors, based their recommendations on science and compelling nutritional research, and (most of them) cited each study with extensive references.
Campbell, T. Colin, Ph.D. The China Study. BenBella Books, 2016. ISBN-13: 978-1941631560. 496 pages. Legendary for his studies of plant-based medicine and research, Dr. Campbell is a professor at Cornell University, wrote several New York Times best-selling books, and founded the T. Colin Campbell Center for Nutrition Studies. Most of his programs and teachings are based upon the findings in this book, which he compiled nearly 30 years ago after an extensive research trip to China where he and his team studied the long-term relationship between diet and disease development. Anyone who is looking for preventative measures against common ailments would do well to read this thorough review of the negative long-term effects of animal protein and fat--and the advantages of adopting a plant-based diet.
Campbell, T. Colin and Howard Jacobson. Whole: Rethinking the Science of Nutrition. BenBella Books, 2014. ISBN-13: 978-1939529848. 352 pages.
Davis, Garth. M.D. Proteinaholic: How Our Obsession with Meat Is Killing Us and What We Can Do About It. HarperOne, 2016. 400 pages. This medical director (Davis Clinic at Houston’s Methodist Hospital) rails against the prevalent Western myth that we could all benefit from a little more protein. He suggests that too much protein is actually the problem — and it is making us more tired, fatter, and sicker. The book includes a wealth of scientific research, community data from global populations, and personal narratives to create a compelling — and alarming — expose of one of the most misunderstood macronutrients. It answers the typical questions, “Where do you get your protein from?” and “Were you a heavy meat eater who heard that maybe animal protein isn’t all that great for you?”
Esselstyn, Caldwell B., Jr., M.D. Prevent & Reverse Heart Disease. Avery, 2007. ISBN-13: 978-1583332726. 320 pages. A respected and even revered long-time member of the cardiovascular community, Dr. Esselstyn was a leader in the areas of endocrine and breast health and was affiliated with the Cleveland Clinic since the late 1960s. This was a groundbreaking book, culminating 20-plus years of research on the effects of diet on cardiovascular health. He recommends a plant-based, oil-free diet to prevent and reverse serious heart problems.
Esselstyn, Rip. The Engine 2 Diet: The Texas Firefighter's 28-Day Save-Your-Life Plan that Lowers Cholesterol and Burns Away the Pounds. Grand Central Life & Style, 2009. ISBN-13: 978-0446506694. 288 pages. (firefighter son of Dr. Caldwell Esselstyn)
Fuhrman, Joel, M.D. Eat to Live: The Amazing Nutrient-Rich Program for Fast and Sustained Weight Loss. Little, Brown Spark, 2011. ISBN-13: 978-0316120913. 400 pages. Over 10,000 patients have found success with Dr. Fuhrman’s revolutionary 6-week meal plan built upon a foundation of plant-based foods. This book’s focus is fast, safe, and sustainable weight loss. The key to conquering food addictions is to emphasize nutrient-rich dishes without the use of inflammatory animal products to stop junk food cravings in their tracks.
Fuhrman, Joel, M.D. Super Immunity: A Comprehensive Nutritional Guide for a Healthier Life, Featuring a Two-Week Meal Plan, 85 Immunity-Boosting Recipes, and the Latest in Clinical and Nutritional Research. HarperOne, 2013. ISBN-13: 978-0062080646. 304 pages by a board-certified physician, New York Times best-selling author, president of the Nutritional Research Foundation, and a world-renowned lecturer and teacher. This book focuses on recent scientific research on the power of the body’s immune system and actionable lifestyle changes we can take to tap into long-lasting bio-defenses. As with all his books, it includes a compelling review of research--on everything from flu to micro and macronutrients. Also includes over 80 plant-based recipes, a two-week menu plan, and lists of superfoods that support immunity.
Fuhrman, Joel, M.D. The End of Diabetes: The Eat to Live Plan to Prevent and Reverse Diabetes – A Drug-Free Comprehensive Nutritional Breakthrough. HarperOne, 2014. ISBN-13: 978-0062219985. 336 pages.
Fuhrman, Joel, M.D. The End of Heart Disease: The Eat to Live Plan to Prevent and Reverse Heart Disease (Eat for Life). HarperOne, 2016, updated 2018. ISBN-13: 978-0062249364. 448 pages.
Greger, Michael, M.D. and FACLM and Gene Stone. How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease. Flatiron Books, 2015. ISBN 13: 9781250066114. 562 pages. The expanded and updated 2025 version is ISBN-13: 978-1250363725 and apparently grew to 672 pages. The 120 pages of end notes in fine print at the end of the 2015 first edition offer conclusive support to what he advises. An examination of America’s top 15 causes of death; also offers simple, holistic methods of preventing or reversing specific diagnoses or symptoms. Includes a “daily dozen” list of foods to consume daily for optimal health. Dr. Gregor moderates the website NutritionFacts.org, a science-based, non-commercial website with current information and reports.
Greger, Michael, M.D. How Not to Diet: The Groundbreaking Science of Healthy, Permanent Weight Loss. Flatiron Books, 2019. ISBN-13: 978-1250199249. 598 pages.
Kahn, Joel K., M.D. The Plant-Based Solution. St. Martin's Essentials / Sounds True, 2020. ISBN-13: 978-1683644651. 280 pages. After practicing traditional cardiology since the early 1980s, Dr. Karn moved to another level after becoming interested in non-traditional diagnostic tools, strategic prevention efforts and nutrition-based recovery plans. He changed the focus to holistic heart health and diet-based healing. This book leads readers through a variety of common health ailments (diabetes, obesity, gut disorders, osteoporosis, autoimmune disease) and their accompanying symptoms, and describes practicable lifestyle changes and a 21-day meal plan with 60 easy recipes, to address the issues of those prevalent diseases.
Khambatta, Cyrus, Ph.D. and Robby Barbaro MPH. Mastering Diabetes: The Revolutionary Method to Reverse Insulin Resistance Permanently in Type 1, Type 1.5, Type 2, Prediabetes, and Gestational Diabetes. Avery, 2020. ISBN-13: 978-0525540045. 399 pages. The message: eat a low-fat, plant-based, whole-food diet, to reverse insulin resistance in all types of diabetes, including type 1, type 1.5, type 2, prediabetes, and gestational diabetes.
McDougall, John, M.D., and Mary McDougall. The Starch Solution: Eat the Foods You Love, Regain Your Health, and Lose the Weight for Good! Rodale Books, 2013. ISBN-13: 978-1623360276. 368 pages. One of the most knowledgeable doctors on nutrition, and one who is passionate about starch, Dr. McDougall draws from his 50-year career of practicing medicine, teaching nutrition, and studying the disease-preventing effects of starch on the human body, as evidenced throughout human history. Includes recipes and reports of scientific studies and community research.
Stone, Gene (editor). Forks Over Knives: The Plant-Based Way to Health. Turtleback Books, 2011. ASIN: B00QPHCZC8. 214 pages. Foreword by T. Colin Campbell and Caldwell B. Esselstyn Jr. Many people were first introduced to Forks Over Knives though the groundbreaking plant-based documentary movie, which advocates a low-fat, whole foods, plant-based diet to avoid or reverse disease. This original title of the book, first released in 2011 and a long-time top seller, remains an excellent place to start. Forks Over Knives covers the nutritional fundamentals and over 125 recipes to put them into action.
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