Discovering Vegetarian/Vegan Diets and Recipes

Does Nutritarian Diet have any health risks?

Does Nutritarian Diet have any health risks?

Does Nutritarian Diet have any health risks? The Nutritarian diet is probably a good option for both preventing and controlling diabetes.

It’s unlikely that any health risks arise from following the Nutritarian diet. However, if you have a medical condition, check with your health provider to make sure the Nutritarian diet is right for you.

Is Nutritarian Diet a heart-healthy diet?

The Nutritarian diet could be good for your heart. A study appearing in the October 2016 Issue of JAMA Internal Medicine, the largest ever to compare health effects of different types of dietary protein, found an increased death rate related mostly to red meat, eggs and dairy products.

Conversely, a diet high in plant proteins including beans, nuts and legumes was associated with lower overall mortality rates, as well as lower rates of death from heart disease. A study in the 2015 winter issue of The Permanente Journal suggests that compared with a meat-heavy diet, a plant-based diet may prevent hardening of the arteries and help protect the blood vessels and heart.

small, randomized, controlled study from New Zealand, published in the March 20, 2017, issue of Nutrition & Diabetes, found that a whole food, plant-based diet contributed to weight loss.

Although it reduced cholesterol compared with standard care, the difference was only significant if study dropouts were excluded from results. At the end of one year, remaining study participants on the diet lost an average of about 9 pounds and reduced their total cholesterol levels by an average of roughly 21 points.

While research increasingly supports the health benefits of whole food, plant-based diets, studies focusing specifically on the Nutritarian diet are sparse, other than research conducted by Fuhrman.

Can Nutritarian Diet prevent or control diabetes?

The Nutritarian diet is probably a good option for both preventing and controlling diabetes.

Prevention: A study from China, published in November 2016 in the journal Scientific Reports, evaluated dietary sources for protein in relation to Type 2 diabetes. Consumption of total protein, animal protein and red meat protein was associated with higher diabetes prevalence in women, likely related to increased insulin resistance.

study published in June 2016 in the journal PLOS Medicine found that consuming a plant-based diet – particularly if it’s centered on foods such as fruits, vegetables, whole grains, legumes and nuts – was tied to a significantly lower risk of developing Type 2 diabetes.

Control: In “The End of Diabetes,” Fuhrman contends that “the best medicine for diabetes is a high-nutrient, lower-calorie diet and exercise, not drugs.” Following a vegetarian diet is a healthy option for people with diabetes, according to the American Diabetes Association, although the ADA doesn’t specifically address plant-based diets that allow limited animal protein.

Does Nutritarian Diet allow for restrictions and preferences?

Anybody could tailor this approach to meet his or her needs.

Is a supplement recommended? Certain supplements may be recommended on the Nutritarian diet. As needed, supplementation that avoids too-high levels of certain nutrients can address gaps in vitamin B12, vitamin D, vitamin K2, iodine, zinc, and EPA and DHA – two important omega-3 fatty acids.

But multivitamins or supplements containing folic acid, beta carotene, vitamin A and vitamin E are discouraged. Excess levels of these nutrients can do more harm than good, according to the Nutritarian literature, which points to foods on the diet, such as leafy green veggies, beans and colorful fruit that provide them naturally.

Vegetarian or Vegan: With its emphasis on whole, natural foods, the Nutritarian diet fits easily into vegan or vegetarian preferences. 

Gluten-Free: You can choose gluten-free foods.

Low-Salt: The diet discourages salt, and its focus on whole, unprocessed foods should help. Just make certain that the nuts are salt-free. 

Kosher: You can choose only kosher foods and ingredients. 

Halal: It’s up to you to make sure your food conforms.

Is Nutritarian Diet nutritious?

With its emphasis on avoiding disease-causing foods and companion books focused on preventing diabetes and heart disease, the Nutritarian diet does not seem to pose serious risks or side effects. However, if you have either of these conditions, talk with your doctor before making significant dietary changes. In addition, because medications might need adjustment if blood sugar, blood pressure or cholesterol levels change, make sure to follow up with your doctor periodically.

The diet’s ability to prevent or reverse cancer is not proven, but some research supports the anti-cancer benefits of plant-based diets in general.

large observational study, using two decades of follow-up data from the Nurses’ Health Study, found that higher concentrations of carotenoids, a type of micronutrient found in fruits and vegetables, reduced breast cancer risk. The recent study, appearing in the June 2015 American Journal of Clinical Nutrition, found the largest effect for more aggressive and ultimately fatal types of breast cancer.

 The large Adventist Health Study, made up of more than 95,000 Adventists in the U.S. and Canada, including more than 50,000 women, did not find a lower risk of breast cancer when comparing vegetarians to nonvegetarians.

However, it’s possible that vegans may have a lower breast cancer risk compared to nonvegetarians, the study suggests, although those findings, published in the May 2016 British Journal of Nutrition, are far from conclusive.

 Northern Arizona University is currently recruiting adult women for a long-term observational study on the effects of the Nutritarian diet on the occurrence and progression of chronic diseases such as cancer – particularly breast cancer – diabetes, heart disease and stroke.

According to the study’s introduction, chronic inflammation may be at the root of many of these conditions. Fuhrman is a study co-investigator.

 Here’s a breakdown of the nutritional content of a day’s meals on the Nutritarian diet, along with recommendations from the government’s 2015 Dietary Guidelines for Americans. Because this diet is highly individualized, your nutritional intake will vary. Diet figures were calculated by U.S. News using ESHA Research Food Processor software.


6-Week Plan

Detox Plan





26-50: 2,000
51+: 1,800

26-45: 2,600
46-65: 2,400
65+: 2,200

Total Fat
% of Caloric Intake




Saturated Fat
% of Caloric Intake



Less than 10%

Trans Fat
% of Caloric Intake

Total Carbohydrates
% of Caloric Intake




(total except as noted)


53 g.

77 g.

 28 g.
31-50: 25 g.
51+: 22 g.

 34 g.
31-50: 31 g.
51+: 28 g.

% of Caloric Intake





1,342 mg.

1,405 mg.

Under 2,300 mg.


1,236 mg.

1,743 mg.

At least 4,700 mg.


835 mg.

1,866 mg.

 1,000 mg.
51+: 1,200 mg.

1,000 mg.

Vitamin B-12

0.75 mcg.

1.5 mcg.

2.4 mcg.

Vitamin D

36 mcg.

51 mcg.

15 mcg.

Recommendations apply to adults 19 and older except as noted. Recommended calories are based on a moderate activity level. g.: grams. mg.: milligrams. mcg.: micrograms. Because of rounding, protein, fat, and carbohydrate content may not add up to 100 percent.

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