The End of Alzheimer's Program by Dale Bredesen & David Perlmutter

Author:Dale Bredesen & David Perlmutter
Language: eng
Format: mobi, epub
Publisher: Penguin Publishing Group
Published: 2020-08-18T00:00:00+00:00

ACTION PLAN

Alcohol is a neurotoxin, and thus best avoided by anyone suffering from cognitive decline or at risk for cognitive decline.

If you decide to indulge occasionally, consider small amounts of organic, sugar-free, low-alcohol red wine.

CAUTIONS

(See above.)

CHAPTER 12

Big Little Details

We think in generalities, but we live in detail.

—ALFRED NORTH WHITEHEAD

VEGANS AND VEGETARIANS

Whether you prefer to be a vegetarian, a vegan, or an omnivore, the goal is simply to create the neurochemistry that prevents and reverses cognitive decline. You can do that with or without meat, as long as you are aware of what adjustments to make in each case.

The KetoFLEX 12/3 dietary plan is plant-rich for everyone. Animal protein is optional. Vegetarians and vegans can achieve adequate protein from properly prepared nuts, seeds, legumes, and vegetables. Many plant proteins, however, are incomplete because they lack sufficient quantities of some essential amino acids. By consuming a variety and large quantity of plant proteins, however, you can achieve exposure to all nine essential amino acids.

■ PLANT FOODS HIGH IN PROTEIN ■

Edamame (CP)* ♦ x (1 cup = 22 g)

Chia seeds (CP)* x (1 oz = 4.7 g)

Tempeh (CP)* ♦ (3.5 oz = 19 g)*

Walnuts* (1 oz = 4.3 g)

Lentils** x (1 cup = 18 g)

Wild rice*** x (½ cup = 3.5 g)

Natto (CP)** ♦ (3.5 oz = 18 g)

Almond butter* (1 tsp = 3.3 g)

Beans** x (average, 1 cup = 15 g)

Brussels sprouts* x (1 cup = 3.3 g)

Miso (CP)** ♦ (3.5 oz = 12 g)

Asparagus* (1 cup = 2.9 g)

Hemp hearts (CP)* (1 oz = 10 g)

Broccoli* (1 cup = 2.6 g)

Amaranth*** x (1 cup = 9.4 g)

Cauliflower* (1 cup = 2 g)

Tofu (CP)** ♦ * (3.5 oz = 9.2 g)

Mustard greens* (1 cup = 1.5 g)

Teff*** x (1 cup = 9.1 g)

Alfalfa sprouts* (1 cup = 1.3 g)

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