Diet for a Small Planet

Author	Frances Moore Lappé
Illustrator	Kathleen Zimmerman and Ralph Iwamoto
Subject	Cookbook, vegetarianism
Publisher	Ballantine Books
Publication date	1971
Publication place	United States
Pages	301
ISBN	9780307874313
OCLC	247743
Dewey Decimal	641.6/3/1
LC Class	TX392 .L27

Diet for a Small Planet is a 1971 book by Frances Moore Lappé. It was a bestseller in the West, and argues for the potential role of soy as a superior form of protein. It demonstrates the environmental impact of meat production and a contributor to global food scarcity.^[1] She argued for environmental vegetarianism—practicing a vegetarian lifestyle out of concerns over animal-based industries and the production of animal-based products.

The book has sold over three million copies and was groundbreaking for arguing that world hunger is not caused by a lack of food but by ineffective food policy. In addition to information on meat production and its impact on hunger, the book features simple rules for a healthy diet and hundreds of meat-free recipes. "Its mix of recipes and analysis typified radicals' faith in the ability to combine personal therapy with political activism."^[2]

• Part I: Earth's Labor Lost—Protein in United States agribusiness
• Part II: Bringing Protein Theory Down to Earth—Protein in human nutrition
• Part III: Eating From the Earth: Protein Theory Applied—Includes tables of food values, and explanations relating proteins to caloric and economic factors
• Part IV: Combining Non-Meat Foods to Increase Protein Values—Guidelines and recipes
• Appendices, Notes, Index

Knowing that her audience would be skeptical that a vegetarian diet could supply sufficient protein, much of the book is devoted to introducing the method of protein combining. With this method of eating, different plant foods are taken together so that their combined amino acid pattern better matches that required by our bodies, termed "net protein utilization". The general principle of combining foods for optimum net protein utilization combines adjacent pairs of the following: [dairy] with [grains] with [legumes] with [seeds].

But while Lappé was correct that combining would indeed result in a more meat-like protein profile, eating a variety of plant foods throughout the day will provide one with all the amino acids required by humans, in amounts which satisfy growth and maintenance. There is no need to combine foods at individual meals.^[3]

Lappé admitted in the 10th anniversary 1981 version of the book that sufficient protein was easier to get than she had thought at first:^[4]

In 1971 I stressed protein complementarity because I assumed that the only way to get enough protein ... was to create a protein as usable by the body as animal protein. In combating the myth that meat is the only way to get high-quality protein, I reinforced another myth. I gave the impression that in order to get enough protein without meat, considerable care was needed in choosing foods. Actually, it is much easier than I thought.

With three important exceptions, there is little danger of protein deficiency in a plant food diet. The exceptions are diets very heavily dependent on [1] fruit or on [2] some tubers, such as sweet potatoes or cassava, or on [3] junk food (refined flours, sugars, and fat). Fortunately, relatively few people in the world try to survive on diets in which these foods are virtually the sole source of calories. In all other diets, if people are getting enough calories, they are virtually certain of getting enough protein.

In some traditional cuisines there is a balance of 70% whole grains to 30% legumes, which may vary to 80% grains with 20% legumes. This tradition can be seen expressed in three regions:^[5]

• Latin America: beans with tortillas or rice,
• Middle East: bulgur wheat with chickpeas, or pita falafel with hummus,
• Asia: soy with rice (southern China, northern Japan, Indonesia), soy with wheat or millet (northern China), or soy with barley (Korea and southern China).

Other recent authors mention that traditional cuisine in Africa combines sorghum or millet with ground nuts.^[6] The first edition, published by Ballantine, was sponsored by the Friends of the Earth organization. It includes recipes based on the complementary combinations and was followed by a collection, Recipes for a Small Planet by Ellen Buchman Ewald, with an introduction written by Lappé. A film carrying Lappé's message was distributed by Bullfrog Films.^[7]

• Lappe, Frances Moore; Ewald, Ellen (1974). Great Meatless Meals. Ballantine.
• Lappe, Frances Moore; Lappe, Anna (28 April 2003). Hope's Edge: The Next Diet for a Small Planet. Penguin Publishing Group. ISBN 978-1-58542-237-1.
• Lappe, Anna (2006). Diet for a Hot Planet: The Climate Crisis at the End of Your Fork and What You Can Do about It. Bloomsbury. ISBN 978-1596916593. discusses the connection between food production and climate change.^[8]

• Food security
• Veganism

• Reviews: Diet for a Small Planet from Goodreads.

v t e Soy (Glycine max)
General	Soy allergy Soy candle Soy ink Soy molasses Soy paint Soy protein Soybean Diseases Soybean meal Soybean oil
Soy-based dishes	List of soy-based foods Aburaage Agedashi tofu Bai ye Douhua Dubu kimchi Edamame Hiyayakko Kongguksu Kongnamul Mapo doufu Miso soup Sundubu jjigae Tahu goreng Tofu skin roll Yong tau foo
Plant milk	Soy milk Soy yogurt Vegan cheese
Meat analogues	Beanfeast Tempeh Textured vegetable protein Tofu Tofurkey Vegetarian hot dog Veggie burger
Sauces and condiments	Soy sauce based Ganjang Ponzu Sweet soy sauce Tamari Teriyaki Tsuyu Yìn yóu Pastes Doenjang Doubanjiang Miso Sweet bean sauce Yellow soybean paste Tương Fermented bean Akhuni Fermented bean curd Douchi Kinema Tauco Nattō
Other foods	Mamenori Oncom Soy flour Soy milk based infant formula Soy nut Soy pulp Stinky tofu Tofu skin List of fermented soy products
Biochemicals	Phytoestrogens Genistein Genistin Glycitein Glycitin Ononin Daidzein Equol (metabolite) O-DMA (metabolite) Daidzin (leaves) Globulins (proteins) Beta-conglycinin Glycinin PHAs (lectins) Soybean agglutinin (lectin) Enzymes Beta-amylase Lipoxygenase Cysteine proteases Trypsin inhibitors Kunitz inhibitor Bowman-Birk inhibitor Other Soy lecithin (mix of Phospholipids) Lunasin Unsaponifiables Tocopherols Sterols Antinutrients Phytates Protease Inhibitors Cystatins
Companies	8th Continent Alpro Boca Burger Gardenburger Kikkoman Morningstar Farms Mr Bean Plamil Foods Silk So Good Tofutti Vitasoy Yamasa Yeo Hiap Seng
Other	Diet for a Small Planet Kikkoman Soy Sauce Museum William Shurtleff and Akiko Aoyagi Yuasa, artisan town of historic soy sauce distilleries
Category: Soybeans