The Vegan Starter Kit: Everything You Need to Know About Plant-Based Eating by Neal D. Barnard

The Vegan Starter Kit: Everything You Need to Know About Plant-Based Eating Reviews

• 
  Chelsea Humphrey

  Even though I almost exclusively review fiction on this site, I've been wanting to branch out and find some non-fiction titles that tickle my fancy. As a vegetarian who consumes a limited amount of dairy (mostly traces amounts when I splurge on processed foods), I've toed the line of veganism for years, yet somehow never fully committed. This book was perfect for the curious mind who wants to learn a bit more about a plant based diet from a health perspective without the preachy pressure that some advocates can unknowingly give off.
  
  The title is spot on-this is a fantastic starter kit for those intrigued by and maybe wanting to test drive the vegan diet. As a medical doctor, Barnard easily breaks down the basics of what exactly a plant based diet consists of, how to easily adapt to it (even if you eat out, aren't into cooking, and travel frequently), and simple, staple recipes for every time of day. He also discusses the benefits for improving various medical diseases and disorders, such as Type 2 Diabetes, High Cholesterol, and Alzheimers/Dementia. Pregnant, nursing, or wanting to raise your kids on a vegan diet? That's all included here too.
  
  Overall, I was very pleased and impressed by how relatable the author made a plant based diet seem. My only reservation in giving this one 5 stars was that a few topics seemed highly repeptitive, to the point that they were mentioned in the same manner 12-15 times. While I'm not sure if I will continue to dabble in veganism or whether I'll fully change my diet, I haven't decided, but I do feel informed and empowered to make a logical decision now. I know this won't be a review that everyone needs, but I'm hoping by placing in some non=fiction titles here that even one other person my find them helpful. <3
  
  *Many thanks to the publisher for providing my review copy via NetGalley.
• 
  Marisa Miller-McDowell

  I want to like this book. I want this to be a resource for people considering a plant-based diet. But the level of propaganda from start to finish is embarrassing.
  
  It is not necessary to claim that every human disease can be eradicated by a vegan diet in order to advocate for a vegan diet.
  
  You lost me before this but by defining diabetes incorrectly as a disease that occurs because fat is in our cells is not just some bullshit, it leans so deep into fat shaming, it’s literally cellular. Diabetes CANNOT BE REVERSED but it can be well managed and one can live without high blood sugar levels and manage their diabetes, sometimes, off medication. But a person is still not making insulin in the correct levels.
  
  It’s just annoying. And anyone with an inch of cynicism reads stuff like this and thinks the whole thing is bullsh-t because the author overshoots.
  
  Sell it environmentally. Sell it by animal welfare. Sell it by increased access to diverse foods. But don’t sell veganism on the backs of fat people. Don’t promise people they will be thin if they go vegan (which inspires the toxic vegan culture that has a history of asking fat vegans not to advertise their veganism so not to discourage new people from trying it).
  
  Tell the truth. Veganism is worth doing and offers wonderful benefits but it is not a magic pill.
• 
  Merve

  Salgın döneminde karantina süreci içerisinde uzun zamandır zaten kendisine mesafe aldığım ete ve hayvansal gıdaları tüketmeye yönelik köklü bir değişiklik yapmaya karar verdim. Çok uzun süre aklımı kurcalayan bir fikri hayata geçirdim. Vejetaryen oldum. Hatta vejeteryanlık ve veganlık arasında bir çizgide yer almaya başladım doğrudan. Ne kurban eti yiyorum sekiz dokuz yıldır ne de ete, bifteğe köfte ya da tavuk etine bir düşkünlüğüm var. Çok zorlanmadığımı düşündüğüm bir sürece geçiş yaparken et ve hayvansal gıda tüketiminin önce canlı yerine koymadığımız hayvan sömürüsüne yönelik kızgınlığım beni bu kararı almaya zorladı. Hayvan ve kadınlara yönelik cinsiyetçi ve sömürücü yaklaşımlar vejeteryan-vegan olmaktaki kararımı sağlıklı beslenme fikrinden daha çok etkiledi açıkçası. Şimdi yediğim yiyecekler hakkında daha fazla bilinçli ve vicdanım rahat şekilde hareket ediyorum. Özgürleştirici bir deneyim bu.
  Kitap tümüyle hayvansal gıdalara-veganlık gıda dışındaki kıyafetlerden kullandığın diğer ürünlerde de hayvansal bir maddenin olmaması konusunda katı bir tutuma sahiptir. Kitap beslenme noktasında yorumlarda bulunuyor- karşıt bir “bitkisel gıda” temelli beslenme üzerine oldukça geniş kapsamlı bilgiler sunuyor. Veganlık üzerine söylentilerden, vegan beslenme çeşitlerine, protein, kalsiyum, demir ve vitaminler açısından hangi bitkilerden ne kadar yararlanabileceğimizden hangi yaş kesiminde nasıl beslenilebileceğine dair değerli bilgiler içeriyor. Kitabın sonunda önerilen kaynaklar ve tarifler de mevcut. Kapak tasarımı da çok hoşuma gitti.
  Veganlığa dair bir adım atmak istiyor ya da atmak üzereyseniz, ya da bunun nasıl bir süreç olduğunu anlamak istiyorsanız oldukça yeterli bir kitap olduğunu düşünüyorum (:
• 
  Steph

  Very fast read. It's older so it's kind of common knowledge today. But I did learn a few things!
• 
  Finch

  So to preface, I think Dr. Barnard is awesome. I've read several of his books and I've enjoyed following his work with PCRM and hearing him in documentaries and podcasts. I think he's a fantastic advocate for the WFPB lifestyle and does a great job of delivering information in an approachable way (with a touch of his trademark snark, which always makes me laugh!). I highly encourage anyone who is interested in a vegan diet to read this book, with one note of caution regarding our pets' diets that I'll address.
  
  But first, the good! This book is so comprehensive and I feel like it's the perfect introduction to gift to friends and family members who are curious or have questions about plant-based eating. Name a topic or a question about plant-based eating, and it's there! There was so much I appreciated about this book, like how he offered plenty of evidence-based information while noting throughout the fact that some of this science is in its infancy and researchers are still working on understanding certain results. I also loved the part about tipping generously when out to a restaurant as servers may have to go out of their way to accommodate us even though our meal will most likely be the cheapest in the party. In a similar vein, his encouragement to refrain from proselytizing and keep explanations about your new diet change brief, positive, and non-judgmental is a great thing for many of us to remember as we try to maintain unity. Also, I'm a substance use disorder counselor and I'm totally stealing, "Moderation applies to healthful things, not to dangerous things."
  
  Okay, the hiccup: Dr. Barnard answers the question, "Can dogs and cats be vegan?" with a solid "Yes." So, my previous career was as a veterinary nurse and I concentrated on canine and feline nutrition. I winced when I read his answer because he's both wrong and not wrong. There have been cases, both documented and anecdotal, of dogs in particular thriving on a vegan diet. There are indeed AAFCO-approved vegan diets on the market (which pretty much means that if a food is on the shelves of your local pet supply store, it is nutritionally balanced enough to not kill your pet). Dr. Barnard is also completely right about the horrible quality of the ingredients in many pet foods. The by-products alone in most foods are enough to make you want to make your dog go vegan. We also need to remember that some animals have developed such cripplingly severe allergies to these poor-quality animal products that a vegan diet ends up being the best option for them. However, just like how some people can be allergic to strawberries but that doesn't mean that the entire human population should never eat a berry (or fruit at all, to be closer to the metaphor), just because some animals have needs that were positively addressed by a vegan diet does not mean that should be the norm for all our pets.
  
  Dr. Barnard said it himself just a few pages later: "...meat causes problems for us that it does not cause for dogs, cats, and other true carnivores." He noted that true carnivores have a set of teeth designed for tearing into flesh and an intestinal tract short enough to digest it. I believe, as he does, that our bodies are perfectly designed for a plant-based diet. As our dogs' carnivorous ancestors became domesticated as "man's best friend", they sat beside us and did eat a lot of what we ate, which means they do tolerate plants much better than they once did. Cats, however, were domesticated as pest control, eating solely mice and other "vermin." As a result, they didn't become quite so omnivorous as their canine counterparts, and a vegan diet can be particularly dangerous for them. Additionally - it's important to note that even if we think of dogs as omnivorous, an omnivore is not a herbivore, which is what we would be forcing dogs to be if we keep them on a vegan diet.
  
  As a vegan, there is nothing I would like more than for an animal to never have to die to feed any member of my family, including my furry kids. I dearly hope that as we progress as a society, we will a) become more compassionate in our farming practices, b) find more humane or alternative sources for meat ingredients in pet food (there are whispers of lab-grown meat and insect protein - WAY too early to call, but who knows?), and c) control pet overpopulation through education and s/n programs so the demand for pet food is substantially lowered. Until then, as long as an animal is in our care, we have a responsibility to provide the best standard of care to them, which includes a high-quality diet appropriate to their species and health concerns.
  
  All in all, I do firmly believe that Dr. Barnard answered the question responsibly and based on the information available to him through major animal advocacy groups like PETA (though there are, perhaps, far better sources of information). He encourages pet owners to buy a nutritionally balanced food rather than attempt to make their own, which rarely ends well and tends to be the precursor to emergency trips to the vet with a cat who is wasting away. To sum it up, I encourage everyone to follow his expertise as a doctor to humans as they examine their own diets, and do their own research and seek out experts in animal health when examining their pets'.
• 
  Sharyn L.

  Good basic and non-judgmental info about going plant-based. Not overwhelming, great for people new to WFPB eating.
• 
  Carrie

  Info seems a little too “rah rah veganism is the cure for whatever ails you” but has some recipes I’d like to make especially soups and salads.
• 
  pennyg

  Everything you need to know. Plain and simple for those willing to think beyond their ingrained eating habits. Good info in just under a 100 pages with additional room for recipes in the back of the book.
• 
  Zann

  I've been either primarily plant based or entirely vegan for the better part of 10 years. I can say that there are some gems in this book but there are also things that are over simplified...and one thing that's flat out wrong...or maybe I am, but it's my understanding that cats are obligate carnivores and can NOT get by on a plant based diet.
  This book is very short and perhaps would be a good introduction for people who are interested in plant based eating for health reasons, but a better equally short book is How To Be Vegan: Tips, Tricks and Strategies for Cruelty Free Eating, Living, Dating, Travel, Decorating and More by Elizabeth Castoria.
  If a person is interested in more info right from the beginning then Main Street Vegan by Victoria Moran is a better option. It's a much longer book and gets into ethics as well as health reasons to eat plant based/vegan (which some people might not care about initially if health is their main concern) but the book also gives more in depth information regarding the health reasons to ditch meat, dairy and eggs.
  And remember, if you aren't quite ready to do all that, at least reducing your intake of animal products, sugar and processed foods will improve both your health and the suffering of animals because you won't be supporting those industries by giving as much of your money to them anymore. It's a win for your health and a win for the animals.
  Oh, and another good book, if you're interested, is Becoming Vegan by Brenda Davis!
• 
  Jacia

  OKAY. I thought this was a pretty good book for discovering veganism and laying out good goals for humans— who, from my understanding and studying, are meant to be largely (if not entirely) plant-based— and I was right... at first.
  
  
  
  Then, he added “Can Cats and Dogs Be Vegan?” The answer is: No. Those animals have shorter digestive tracts, teeth meant for tearing through meat (as compared to our teeth, meant to tear through tough plant fibers), and CANNOT SURVIVE WELL ON A PLANT-BASED OR VEGAN DIET. Neal’s response is to say that, as long as the animals have a supplement, they will be just fine. How does he not see how unethical it is to say that one set of animals should be liberated but another should be forced into a diet that keeps them cancerous and diseased? This is disgusting. We domesticated the animals, so now we have to feed them properly. Would he say that pet reptiles can be vegan? Or lions? I’m afraid he would! What a disgusting thing to say. This is absolutely unacceptable and I will be tossing my copy in the recycle bin as I’m not donating to some dog owner who decides that they should follow the grain-based diet for their own best friend.
• 
  Jake Couillard

  Great starter book for vegan curious people considering lifestyle change. A how to book addressing the how, why and what questions associated with this critical movement.
• 
  Rogier

  Unquestionably, this is a very to the point and simple guide to getting started with a whole foods plant-based diet. It leaves off anything extraneous and does not try to be too fancy. Too many books in this area try to overdo it with fancy cooking, which can be fun if that's what you enjoy but the overwhelming majority of people have a need to keep it simple. This book does that.
  
  The single biggest detraction from the value of this book is how the author deliberately co-opts the term whole foods plant-based and calls it vegan. The word vegan is not a nutritional term, whole foods, plant-based is. The term vegan is also widely abused by the food industry for that exact reason, it is a completely meaningless label that allows them to hide junkfood under a label that is meant to convey credibility. The truth is vegan and vegetarian are sociological terms, conveying respectively no eating of dead animals by vegetarians, and no use of any animal products, including dairy and eggs by vegans. There are other nuances, but the fact is vegetarians are so mostly for religious reasons, world-wide and many of them eat very unhealthily. Vegans are more often motivated by animal welfare or the environment, and the deliberate practitioners of the whole foods, plant-based lifestyle reflects a nutritional/health choice, which is what this books seeks to address, but it obfuscates the message by its use of the term vegan. Go to any supermarket and 80 to 90% of 'vegan' foods do not pass the minimum standards for a whole foods, plant-based diet. Or, as I like to emphasize: chips and Coke may be vegan, they are not healthy nutrition (and do not pass muster under the whole foods, plant-based nutritional standard). The #WFPB category is represented by such initiatives as Plant Pure Communities and the Plantricious label.
  
  I like everything about this book, but I would caution anyone against continuing that confusion.
• 
  Carmen

  I think this book would be better named “starter kit to whole foods plant based diet (with low oil)” rather than using the term vegan because vegan refers to an ethical lifestyle. But if you eat animal products right now and are looking to eat a whole foods plant based diet with low oil, this is a good book. However I would recommend being more lenient on vegan junk foods and oil at the beginning, in order to ensure longevity of the new diet.
  
  Side note: I believe the author should have put in more caution in the topic of vegan cats and dogs. Although I have seen that cats can survive on a vegan diet, I do not think they should be vegan. I am saying this as an ethical vegan for nearly five years. I have read many stories about cat owners failing to do enough research, or even making a simple mistakes, that has lead to the spiral of their cats life, or even to their death. I think the author should have urged the reader to contact a professional or do extensive research on the topic before considering.
  I will not comment on vegan dogs as I do not know enough, however please do very extensive research on the topic before even considering.
• 
  Kate Lawrence

  This very accessible guide will be helpful to people new to the vegan lifestyle who want an overview and how-to. It covers health issues, how to cook at home and eat out, how to deal with annoying comments from friends and family, and much more.
  My only complaint: I think it makes the transition to becoming completely vegan sound easier than it is (I say this as someone vegan for over 30 years who has encouraged dozens of people in this process), particularly for people who do not live in major cities where vegan options are more available. For example, consider someone living in a small town who knows no other vegans, where restaurants have virtually no vegan menu items and aren't interested in adding any, where eating with friends and family is problematic and the local supermarket's produce is less than inspiring. That doesn't mean it can't be done, and guidebooks like this could make the difference between success and failure. For its brevity, practicality, and cheery tone (and the recipes at the end!) Dr. Barnard's latest is well worth picking up.
• 
  Laura

  I'm no "starter," but I was interested in what Dr. Barnard had to say. This is a quick read suitable for anyone looking to incorporate a more plant-forward diet. While Dr. Barnard mentions the benefits of a vegan diet on animal welfare and the planet, he focuses on the basics of how eating a plant-based diet is good for health. He dispells several myths, like the omnipresent lack of protein myth. (Seriously, where do you think your hamburger gets protein? It eats grass.) And he touches on the benefits of a vegan diet at every stage of life, from pregnancy to childhood to older adults. I would use this as a "gateway" book, along with McDougall's The Healthiest Diet on the Planet, for folks who are curious. When people are ready to delve a little deeper, hand them Prevent and Reverse Heart Disease and How Not to Die.
• 
  Jo

  I was eager to review this book as I feel strongly we could all benefit from eating more plant-based foods in our diet, even if one chooses not to be vegan or vegetarian, and I am always excited to look over recipes. However, I felt very disappointed in this book. It seemed hastily thrown together and I imagine would not be very helpful for someone new to a vegan diet. I knew that I would not support Dr. Barnards health claims regarding a vegan diet (I am familiar with PCRM and am aware that they "cherry-pick" data to support their views) but I was also surprised to find the recipe section to be small and uninspiring. I was also disappointed by some of the ingredients used in the recipes (2 examples being all-purpose flour instead of whole grain and granulated sugar). I believe there are better books already on the market for a new vegan interested in resources and recipes.
• 
  S

  I'm a huge advocate for a vegan diet, and this book is definitely not something I'd recommend. Too off-putting for the newcomer. Too general for the initiated. It really doesn't have an audience. It's not as well cited as I'd hoped, and doesn't contain anything I didn't already know. (There's also some questionable info, like nonstick pans and the breastfeeding recommendation.) I'm a fan of the content, but I don't feel this was well executed. Even most of the included recipes were disappointing. (No all, but most.) It felt like a sales pitch. The websites and recommended reading were mostly good, but I wish recommended films had also been included. I mean, you could do worse, but this author has done better. My recommendation is to go read (at least) the first half of the China study (if you haven't already) instead. 2*
• 
  John

  This book is a good, short intro to eating plant based nutrition.
  
  Dr Barnard of the Physicians Committee for Responsible Nutrition has crafted a primer with short chapters that cover all the topics, and includes easy to make recipes for people to try who may have little to no cooking skills or knowledge of cooking with plants.
  
  I only wish the title used the words “Plant Based Nutrition [or Cooking]) since the word vegan is just weird and carries all kinds of negative associations. To be fair, the subtitle is “Everything you need to know about plant-based eating.” Still....
  
  But all in all, if you are interested in incorporating more plants into your diet, or are curious about how plant based nutrition can benefit your health, this is a near perfect introduction.
• 
  Irene McHugh

  Meh. Book felt aimed at people resisting or being coerced into vegan lifestyle.
  
  Lots of “miracle cure” type rhetoric at first, which just frustrates me because I’ve been considering the whole foods plant-based diet for a while. I know these arguments, but there’s something in the micro-punch delivery here that feels a little like selling snake oil.
  
  Then Barnard seems to want to sell the idea that plant-based eating is easy by giving examples of how to eat at restaurants/fast food places. He also promotes some things like vegan cookies or other junkier foods.
  
  Just felt like this book wasn’t really a starter kit for the person who’s already sold on vegan wanting to know how to build a pantry, or find other vegan resources.
• 
  Leslie McKee

  3.5 stars
  
  I have a number of vegan friends, so I was interested in checking out this book. This book is beneficial for someone wanting to know more about a plant-based diet. It’s great for people just starting out with a vegan diet. Barnard is a doctor, and he’s able to explain things in a way that’s easy to understand, as well as provide various ways to adapt things. Simple recipes are included. The author also mentions how beneficial this lifestyle/diet could be to people with various health issues (such as diabetes and high cholesterol).
  
  Disclaimer: I received a complimentary copy from NetGalley, but I wasn’t required to leave a positive review.
  
• 
  Tesha Ham

  This book is fantastic for anyone interested in a Vegan diet, whether it is for health or ethical reasons, this is a great place to start. This title offers tips on how to plan meals, recipes, things your diet should contain, myths about eating vegan, etc. It is easy to follow, thorough in a non-intimidating way, and truly feels like a good step into the world of vegan diets. I would highly recommend this book to those just starting out, it is by far one of the most helpful books I have ever come across and it makes the transition period much easier to navigate.
  
  I received a free ARC copy of this title through NetGalley in exchange for a review. All thoughts and opinions are my own.
• 
  Kimberly

  While I rarely give a 1 star, this book deserves it. There were a lot of inconsistencies and false truths with all the research I've done. The biggest one was being able to feed your cat or dog a vegan diet. No you can not!!! It is animal abuse especially for cats. They are obligate carnivores, that means they only eat meat, they do not digest fruits or vegetables. Ugh!!! If you want an animal that only eats a vegan diet, adopt a rabbit or other veggie eating species appropriate animal.
  
  No, I would never recommend this book to family or friends.
• 
  Alicia Alonso Menjon

  I love Barnard’s books. They are very educational yet simple for everybody to understand. He’s definitely a prominent advocate for plant-based diets and a great resource for the community and beyond.
  
  This book is a good read for somebody who may be interested in a vegan diet and is looking for somewhere to start. He’s certainly trying to prove his points, at times a bit too much though . I get this book is meant to convince people and make them feel excited, but as others have pointed here, it could have been a bit toned down.
• 
  Eli Claire

  A simple, quick introduction to the vegan diet. I skipped the sections on weight loss, diabetes, and pregnancy/feeding your kids, as they weren’t relevant to me. I didn’t really learn anything new, but it would be a good book for someone very new to researching the vegan diet. And I definitely DON’T agree with making your pets be vegan, which is touched on very briefly, but that’s another issue.
• 
  Elsa Rizo

  I was vegan for over a year a few years ago. For personal reasons I stopped being vegan. I do want to start again and be vegan for life, but it has been hard to stay away from cheese. Cheese is my downfall lol. Anyway, this book was great! I love how he breaks everything down for you and gives you tons of recipes. I’m looking forward to starting my vegan journey again.
• 
  Tracy Zollinger

  As a vegetarian considering making the transition to a vegan diet, I wanted this book to be more helpful. I think it may be more so for those who are making a bigger transition. This was reassuring, but not enough here about easy vegan food that isn’t prepackaged.