Plant-Based Diets: Energy Boost Or Myth?

A plant-based diet has been proven to have numerous health benefits, from reducing the risk of heart disease, diabetes and obesity to lowering body weight and cholesterol. But does it give you more energy?

Many people who switch to a plant-based diet report feeling more energetic, but for some, the opposite is true. If you're feeling sluggish on a plant-based diet, there are several factors that could be to blame, including not eating enough calories, a lack of vitamin B12 or iron, or not getting enough sleep.

However, with a few tweaks, it's possible to boost your energy levels on a plant-based diet and reap the rewards of this way of eating.

The importance of iron and B vitamins

Iron and B vitamins are essential for maintaining energy levels, particularly when following a plant-based diet. While it is possible to get all the nutrients you need from a plant-based diet, it requires careful planning to ensure you are getting enough of the right foods.

Iron

Iron is crucial for producing haemoglobin, which transports oxygen in the blood. A lack of iron can lead to anaemia, leaving sufferers feeling weak, moody and fatigued. While iron is found in both animal and plant sources, the body finds it easier to absorb iron from animal products. Therefore, those following a plant-based diet need to be mindful of eating iron-rich foods, such as:

• Spinach
• Pumpkin seeds
• Lentils
• Chickpeas
• Tofu
• Quinoa
• Black beans
• Swiss chard
• Fortified cereals
• Amaranth

Vitamin B

B vitamins are central to the body's ability to turn food into energy and are required by all tissues in the body. Vitamin B12, in particular, can be difficult to obtain from a plant-based diet, as it is primarily found in animal products. However, vitamin B6, thiamine (B1), folate (B9), riboflavin (B2), pantothenic acid (B5) and niacin (B3) can all be obtained from plant sources and contribute to a reduction in tiredness and fatigue.

Vitamin B-rich foods include:

• Porridge and other oat-based cereals
• Nuts, especially almonds
• Nutritional yeast
• Mushrooms, especially shiitake
• Avocados
• Sunflower seeds
• Bananas
• Whole grains, such as brown rice, barley and oats
• Asparagus
• Sweet potatoes
• Beet greens

Eating a rainbow of fruits and vegetables

A plant-based diet has been shown to have numerous health benefits, from reducing inflammation to lowering the risk of heart disease, diabetes, obesity, and certain cancers. Eating a variety of fruits and vegetables is an important part of a plant-based diet, and one way to ensure you're getting a diverse range of nutrients is to "eat the rainbow".

"Eat the rainbow" is a concept often advised by health professionals to illustrate the importance of consuming a variety of fruits and vegetables. The idea is simple: include fruits and vegetables of different colours in your diet every day.

Different-coloured plants are linked to higher levels of specific nutrients and health benefits. Each colour represents a different phytochemical and set of nutrients that can benefit your health in various ways. Here's a breakdown of the colours and their associated nutrients and benefits:

• Red: Rich in lycopene, a potent antioxidant that may protect against certain cancers, heart disease, and lung disease. Found in strawberries, tomatoes, beets, cherries, and red peppers, among others.
• Orange and Yellow: Provide beta-cryptoxanthin, which supports cell communication and may help prevent heart disease. Good sources include carrots, oranges, bananas, mangoes, and sweet potatoes.
• Green: These contain cancer-blocking chemicals like sulforaphane and indoles. Green fruits and vegetables are typically high in vitamin K, potassium, fibre, and antioxidants. Avocados, spinach, broccoli, and kiwi are all good sources of these nutrients.
• Blue and Purple: Contain powerful antioxidants called anthocyanins, which are believed to delay cellular ageing and benefit the heart by preventing blood clots. Blueberries, blackberries, eggplant, and purple cabbage are excellent sources of anthocyanins.
• White and Brown: The onion family, found in this category, contains allicin, which has anti-tumour properties. Other foods in this group provide antioxidant flavonoids. Include onions, cauliflower, garlic, and mushrooms in your diet to benefit from these nutrients.

To eat the rainbow, aim for two to three different-coloured fruits or vegetables at every meal and at least one at every snack. Try to get a variety of colours into your diet throughout the week. Here are some meal and snack ideas to get you started:

• Omelette with spinach, mushrooms, and orange bell peppers.
• Smoothie with mango, banana, and dragon fruit.
• Greek yogurt bowl with blueberries, kiwi, and strawberries.
• Breakfast egg sandwich with tomato, leafy greens, and avocado.
• Chicken with roasted sweet potatoes, Brussels sprouts, and garlic.
• Soup with canned tomatoes, onion, garlic, carrots, and kale.
• Apple with peanut butter.
• Red pepper slices with hummus.
• Green smoothie or juice.

By eating a rainbow of fruits and vegetables, you'll be giving your body a wide array of vitamins, minerals, and phytochemicals, which will benefit your overall health and energy levels.

Whole foods vs processed plant-based foods

A whole-food, plant-based diet is based on a few key principles. These include eating "whole foods", which are natural foods that are not heavily processed, and limiting or avoiding animal products. This means that whole, unrefined, or minimally refined ingredients derived from plants form the basis of this diet.

Whole foods are rich in micronutrients, which naturally boost the body's energy levels. They are also low in saturated fat, free of cholesterol, and rich in fiber, vitamins, minerals, and antioxidants. Research has shown that following this type of diet can lower your risk of hypertension, or high blood pressure, and reduce the chances of developing colon and breast cancers.

On the other hand, processed plant-based foods are often high in calories and low in fiber, which can leave you feeling less satiated and less likely to eat a balanced diet. Processed foods are also more likely to contain added sugars and preservatives, which can lead to poor health outcomes over time.

While a whole-food, plant-based diet focuses on minimally processed foods, it does not necessarily exclude all processed options. Some processed plant-based foods, such as frozen meat alternatives or vegan snack foods, can be included in moderation. However, the key difference is that these processed options are not the main source of nutrition in this diet.

In conclusion, a whole-food, plant-based diet prioritizes whole, unrefined, or minimally refined ingredients derived from plants. This diet is rich in micronutrients, which can boost energy levels and provide numerous health benefits. Processed plant-based foods, while not excluded entirely, are limited in this diet due to their potential negative impact on health and energy levels.

How to get enough protein

Protein is essential for the body as it helps make hormones, cells, and muscle tissue. It is made up of building blocks called amino acids, which are vital for building and repairing cells, creating enzymes and antibodies, and performing other essential functions.

The Recommended Dietary Allowance (RDA) for protein varies by age. For adults, the RDA is 0.8 grams/kg of body weight (about 0.36 grams of protein per pound of body weight). That means that for an adult who weighs 130 pounds, the RDA is 47 grams of protein per day, and for someone who weighs 170 pounds, the RDA is 62 grams per day.

Sources of Plant-Based Protein

• Soy foods such as tofu, edamame, and tempeh
• Legumes, beans, and lentils
• Grains, including barley, bulgur, brown rice, quinoa, millet, amaranth
• Nuts, including almonds, pecans, and walnuts
• Seeds, including pumpkin and hemp seeds
• Nutritional yeast
• Vegetables

Tips for Getting Enough Protein on a Plant-Based Diet:

• Plan your meals to include multiple sources of plant-based protein.
• Include more soy-based products or vegan meat alternatives in your meals.
• Try to combine multiple protein sources at each meal and snack when possible.
• Use plant-based protein powders, protein bars, and other supplements regularly.
• Add nutritional yeast, hemp or pumpkin seeds, and protein-enriched non-dairy milk and yogurt to meals and snacks.
• Heat plant proteins through cooking to improve their digestibility.

The difference between plant-based and vegan diets

The terms "plant-based" and "vegan" are often used interchangeably, but there are some important distinctions to be made between the two. While both diets focus on plant foods, there are differences in the strictness of food choices and how the diets extend beyond food.

Plant-Based Diets

A plant-based diet typically refers to a diet that is either entirely or mostly made up of plant foods. This includes fruits, vegetables, whole grains, nuts, legumes, and seeds. However, some people who identify as plant-based may still consume small amounts of animal products. The term "plant-based" is generally used to refer to the diet a person follows, rather than a lifestyle. It is often associated with health benefits, such as a reduced risk of heart disease, diabetes, and obesity.

Vegan Diets

Veganism, on the other hand, is a lifestyle choice that goes beyond just diet. Vegans aim to avoid using, consuming, or exploiting animals as much as possible. This includes not only food choices but also clothing, cosmetics, household products, and even medications. Veganism is often driven by ethical concerns for animal welfare, as well as environmental and health reasons. A vegan diet strictly eliminates all animal-derived products and ingredients.

It is possible, and even common, for a person to be both plant-based and vegan. Someone may start as vegan, avoiding animal products for ethical reasons, and then adopt a whole-food, plant-based diet for health reasons. Alternatively, a person may start with a whole-food, plant-based diet and then expand into veganism by aligning their lifestyle choices beyond just diet.

Frequently asked questions