China Study Diet and Recipes

 By Mizpah Matus B.Hlth.Sc(Hons)

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

china-study-diet

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.

Campbell asserts that there is a broad range of evidence showing that a whole food, plant-based diet can help prevent:

  • Heart disease
  • Cancer
  • Multiple Sclerosis
  • Diabetes
  • Autoimmune diseases
  • Kidney stones
  • Macular degeneration
  • Cognitive dysfunction
  • Osteoporosis

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.

All of the recipes follow three important principles:

  1. Optimal nutrition is best obtained from whole food rather than supplements.
  2. Foods as close as possible to their natural state provide maximum health benefits.
  3. Whenever possible local and organic produce is preferred.

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.

Some of the recipes you can enjoy from the book include:

  • Breakfast Home-Fry Hash
  • Blueberry Coffee Cake
  • Apple Turnovers
  • Seasoned Mushroom Soup
  • Lemon Tahini Quinoa Salad
  • Sesame Noodle Salad
  • Spinach Chickpea Burgers
  • Asparagus Crepes
  • Fabulous Sweet Potato Enchiladas
  • Macaroni Squash
  • Zucchini Crabless Cakes
  • Moroccan Eggplant
  • Chocolate Banana Pie
  • Coconut Mango Pudding

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.

Click here to purchase this diet for a discounted price. The even more affordable Kindle version can be downloaded here.

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

Click here to purchase this diet for a discounted price.
    Citations:

  • Campbell, T. C., Parpia, B., & Chen, J. (1998). Diet, lifestyle, and the etiology of coronary artery disease: the Cornell China study. The American journal of cardiology, 82(10), 18-21. abstract
  • Campbell, T. C., & Campbell, T. M. (1968). The China Study. Inter-University Consortium for Political Research.
  • Hu, F. B. (2003). Plant-based foods and prevention of cardiovascular disease: an overview. The American Journal of Clinical Nutrition, 78(3), 544S-551S. abstract
 By Mizpah Matus B.Hlth.Sc(Hons)
Last Reviewed: March 9, 2015. Disclaimer

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