China Study Diet and Recipes

China Study Diet is adapted from The China Study, which was the most comprehensive nutrition study ever conducted.

To date it has sold over 850,000 copies making it one of the best-selling diet books in the world.

It focuses on relationship between the consumption of animal products and a variety of chronic illnesses.

The study showed that a high intake of animal-based foods increases the risk of disease. Conversely those who ate primarily a plant-based diet were the healthiest.

The China Study Diet was created by LeAnne Campbell, the daughter of The China Study author T. Colin Campbell, PhD. It offers over 120 plant-based recipes to help you easily adopt a healthier diet based on the findings and conclusions of The China Study.

China Study Diet Basics

The China Study Diet begins with an introduction to the benefits of a plant-based diet. The author outlines how this way of eating promotes optimal health and has the power to reverse many diseases.

Eight Categories of Whole Plants

To obtain a full complement of nutrients from a plant-based diet you should eat a variety of different parts of whole plants.

The China Study Diet identifies eight categories of foods you should aim to consume every day. This is not a strict guideline but is a useful framework to keep in mind when planning your meals.

Each category provides unique nutritional benefits that work together with one another to support optimal health.

Fruits – packed with vitamin C and other phytochemicals.

Whole Grains – good source of carbohydrates, fiber, minerals and B vitamins.

Leaves – high in antioxidant vitamins, fiber and complex carbohydrates.

Roots – provide complex carbohydrates and some have carotenoids.

Legumes – hearty source of protein, fiber and iron.

Flowers – rich in antioxidants and phytochemicals.

Nuts – high in omega 3 fats, vitamin E and protein.

Mushrooms – offer selenium and other antioxidants.

Includes Over 120 Plant-Based Recipes

The foundation of the China Study Diet is its collection of plant-based recipes without added fat and minimal sugar and salt. Recipes are divided into Breads & Muffins, Breakfast Dishes, Appetizers & Salads, Soups, Sandwiches, Entrees, Side Dishes, and Desserts.

Recommended Plant Based Foods

Tofu, chickpeas, black beans, rolled oats, whole grain bread, brown rice, quinoa, whole wheat pasta, nondairy milk, flaxseed meal, walnuts, tahini, banana, blueberries, apples, avocado, tomatoes, broccoli, pumpkin, potato, miso.

Possible Meal Plan Using Recipes in the Book

Breakfast Fruit smoothie

Morning Snack No-bake Peanut Butter Bars

Lunch Portobello Thyme Sandwiches Spicy Pumpkin Soup

Afternoon Snack Cucumber Dill Dip Raw vegetables

Dinner Fettuccine with Broccoli and Cashew Sauce

Dessert Vegan Chocolate Cake

Costs and Expenses

The China Study Diet and Cookbook: Over 120 Whole Food, Plant-Based Recipes retails at $19.95.

Available from Amazon →

Pros

• Can assist in the management and prevention of a wide range of chronic diseases.
• Low fat diet makes it easier to reduce calorie intake and to naturally lose weight.
• Offers advice about transitioning to a plant-based diet.
• Provides information on raising children on a plant-based diet.
• Contains color photographs of almost every recipe.
• Includes tips on acceptable plant-based recipe substitutions.

Cons

• Does not include a meal plan.
• Some people do not find a low-fat diet satisfying and may need to eat every few hours to avoid hunger.
• Digestive discomfort may be experienced in the beginning while adapting to an increased intake of fiber.
• If following a strict plant-based diet it is necessary to supplement with vitamin B12 and vitamin D.

Promotes Optimal Nutrition

The China Study Diet along with the recipes in the book can help you start eating a plant-based diet to improve your health and promote optimal nutrition.

This way of eating is widely supported by scientific research to assist in the management and prevention of a variety of chronic diseases.

See Also

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