Keto and Vegan and Paleo, Oh My!

The excess most people enjoy during any of the many December holidays tends to seem a tad less delightful when January rolls around and waistbands that felt loose in October now pinch. There’s a reason why January is often a month when people try to change habits for the better. Sure, it’s the beginning of the year, but it also comes after a couple of months of food-focused celebrations.

Setting healthy eating as a primary New Year’s resolution is a great idea. But implementing that goal can be easier said than done. Cookbooks abound, exploring all kinds of healthy foods and dietary options. But the problem with cookbooks is that, because they’re labor-intensive to produce (usually involving testing of each recipe, some multiple times) and expensive to produce (many come with photos, which helps the cook, but increases the cost), they can be prohibitively costly to invest in.

To the rescue: your local library. Did you know your public library likely has a cookbook section that stocks books you might be interested in, or can help you request them from interlibrary loan? It’s a great way to try before you buy. You can borrow a huge stack of titles and page through them, determining which might be best for you. What’s more, digital platforms like Hoopla and Libby offer convenient online access to cookbooks, sometimes without the waitlists that print copies may have. And cookbooks are available not just to help you post-holidays, but to plan in advance for those holidays.

Not yet a cook? Maybe that’s part of your January goal-setting, and yes, the library can help with that too. You could even meet like-minded people!

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Popular Diets and Related Cookbooks

There are numerous diet plans and theories out there, which can be confusing. What follows is just a brief description of several popular plans. Note that this is not medical advice, and any change in your diet should be discussed with your doctor before beginning. A diet’s popularity doesn’t always translate into being healthy for you.

Carnivore. This diet promotes eating only animal protein, some dairy products, and water. No veggies, fruits, grains, legumes, nuts, or seeds are allowed. An example of a cookbook geared to this diet that could be available through the library is The Carnivore Code Cookbook.

DASH. DASH stands for Dietary Approaches to Stop Hypertension. Hypertension, or high blood pressure, is a condition that can lead to many significant diseases and conditions. DASH promotes eating mostly veggies, fruits, whole grains, fat-free or low-fat dairy products, lean animal proteins like chicken or fish, beans, and nuts. It also recommends cutting back on foods high in saturated fats (full-fat dairy, fatty meats, etc.) and sugar-sweetened products. Cookbooks that follow this plan include The DASH Diet Cookbook and The DASH Diet for Beginners.

Flexitarian. The flex part of this diet helps people who want to eat largely, but not exclusively, vegetarian. As with many vegetarian diets, the focus is on fruits and veggies, whole grains, legumes, and nuts, but with the occasional meat dish. The meat acts as a once-in-a-while treat rather than a regular part of the meal plan. Books that can help you get started include The VB6 Cookbook (by UC-Berkeley professor and food expert Mark Bittman, famous for his succinct diet advice: “Eat food, not too much, mostly plants”) and The Flexible Pescatarian.

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Keto. This diet is recommended for short-term use, not lifelong, because it focuses on helping the liver produce ketone bodies from stored fat. That means that fat is an important part of this diet. People on this diet will consume a considerable amount of animal protein and fats, but will limit their intake of fruits and vegetables. Titles include Good Housekeeping Keto Diet for Beginners and Prevention’s Healthy Keto.

Mediterranean. Named for the region of the world where it originates, this diet promotes eating plant-based foods and healthy fats. Veggies, fruits, whole grains, and extra virgin olive oil are the primary ingredients. Titles include Cooking Light Mediterranean Diet and EatingWell Mediterranean Diet.

MIND. MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay, and it’s a combination of the Mediterranean and DASH diets that may help support brain health as people age. It focuses on lean animal proteins (chicken and fish), whole grains, veggies (especially the green leafy types), berries, beans, and olive oil. Things to be limited include butter and margarine, cheese, red meats, fried foods, and pastries and sweets. Titles that explain and provide recipes include EatingWell The MIND Diet and The Official MIND Diet.

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Paleo. This diet emphasizes foods that people ate during the Paleolithic Era, thousands (or millions) of years ago. Think hunter-gatherer; it’s about animal proteins and some plants, but avoids processed foods or dairy. Cookbooks include The Paleo Diet Cookbook and The Paleo Vegetarian Diet.

PCOS. The acronym stands for polycystic ovary syndrome, a hormonal condition that can cause a number of problems for women. The diet is thought to help reduce the risks and side effects and suggests eating mostly fish, beans and legumes, whole grains, whole fruits, and non-starchy vegetables. Books include The PCOS Diet Plan and Meals She Eats.

Vegan. This diet excludes all foods that are directly derived from animals or contain animal byproducts, including meat, dairy, and products such as honey. Only plant-based foods and byproducts are allowed. The primary difference between a vegetarian diet and a vegan diet is that many vegetarians may eschew meat, but still use some dairy or honey-based products. Books include Vegan for Life and Mouthwatering Vegan.

Once again, the library is your friend. Visit your library and browse the cookbook section. Look for new, interesting, and healthy things to try. Even better—when you’ve tried something good, share it with your friends and family. Food really does connect people, as does the library, and here’s a clear case of the two overlapping.

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