Vegan Diet: Feeling Better, Living Healthier

A vegan diet can make you feel better in a number of ways. Research suggests that a well-planned vegan diet can have health benefits, such as improved digestion, better sleep, and reduced inflammation. A vegan diet can also lead to increased energy levels and improved mood and mental cognition. In addition, a vegan diet can help with weight management and reduce the risk of developing type 2 diabetes. However, it is important to ensure that a vegan diet is properly planned to include essential nutrients such as vitamin B12, vitamin D, calcium, and protein.

Increased energy levels

It is possible to experience a boost in energy when switching to a vegan diet. This may be due to the avoidance of sugary treats and processed foods, which cause sharp spikes and crashes in blood glucose levels. A vegan diet can also improve sleep quality, which can lead to increased energy throughout the day.

However, it is important to ensure that you are consuming enough calories and nutrients to support your energy levels. A common mistake is not consuming enough calories, especially if the motivation for switching to a vegan diet is weight loss. Your body needs a certain amount of calories to function properly, and not meeting this requirement can result in low energy levels.

In addition, a well-balanced vegan diet that includes a variety of whole foods can provide an optimal mix of vitamins, minerals, and nutrients that work together to fuel your body and maximise energy release. Here are some tips to help increase your energy levels on a vegan diet:

Embrace Colour

Diversify your plate by including a range of colourful fruits and vegetables. Different foods provide different nutrients that work together to provide your body with fuel and maximise energy release.

Nutrient Deficiencies

Even when consuming a broad spectrum of healthy veggies and fruits, there may be certain vitamins and minerals that you are missing out on. For example, vitamin B12 and iron are important for energy levels, and a deficiency in these nutrients can lead to fatigue. Include vitamin B12-fortified plant-based products or supplements in your diet, and ensure you are getting enough iron through plant-based sources such as lentils and pulses.

Get Your Protein

Protein-packed foods provide longer-term energy. Include protein-rich plant-based foods in your diet, such as beans, nuts, seeds, and soy products like tempeh and tofu.

Start with Carbs

Carbohydrates are what your body uses for energy on a vegan diet. Start your day with complex carbohydrates, such as whole grains (oats, quinoa, millet, spelt, barley, etc.) instead of simple carbs found in white flour and sugar. Complex carbs provide long-term energy and help avoid the ups and downs associated with simple carbohydrates.

Fruit, Not Coffee

Instead of reaching for a cup of coffee when you feel low on energy, grab a piece of fruit. The natural sugars will give you a boost, and the essential vitamins (such as vitamin C) will help sustain your energy levels for longer. Opt for low-sugar fruits like apples or berries to keep sugar intake low.

Improved digestion

The digestive system is a complex and sensitive part of the body, and a vegan diet can bring about some positive changes.

Bye-bye, bloat

A vegan diet is naturally low in fat and high in fibre, which can help with weight maintenance and also prevent constipation. This means you'll feel less sluggish and have more energy.

A happy gut

The high fibre content of a vegan diet can also lead to an increase in bloating, wind and loose motions. This is due to the higher fibre content and the increase in carbohydrates that ferment in the gut, which can cause irritable bowel syndrome. However, this may settle over time and lead to some positive changes in the diversity of bacteria in the colon.

Keep things moving

A well-planned vegan diet, with plenty of fruit and vegetables, can help to keep things moving smoothly through the digestive tract. This can be especially beneficial for those who suffer from chronic constipation, gas, bloating, stomach inflammation and heartburn.

A lighter feeling

A vegan diet is often lighter and less taxing on the digestive system, which can leave you feeling more energised. Animal foods are hard to digest and can sap energy from the body.

Plan ahead

Thinking ahead about meals and snacks, rather than relying on convenience foods, can help to sustain consistent energy levels and ensure the digestive system is working efficiently.

Better mood

A vegan diet may improve your mood and make you feel happier. Research shows that meat-based diets are high in a fatty acid called arachidonic acid, which has been linked to changes in the brain that can negatively affect mood. By contrast, vegan diets have more complex carbohydrates, which increase the serotonin—a "feel good" hormone—in the brain.

A study published in the Nutritional Journal found that vegetarians had lower scores on depression tests and mood profiles when compared to fish and meat-eaters. Another study of 39 meat-eaters put on various diets showed that those on a vegetarian diet reported significantly improved moods after just two weeks.

A vegan diet can also improve your mood by improving your sleep quality. Magnesium and calcium, which are found in high levels in plant-based foods, help regulate and improve sleep. Getting a good night's sleep can put you in a better mood, while a lack of sleep can negatively affect your mood.

A vegan diet can also lead to improved physical health, which can result in better mental health. A vegan diet is typically rich in vitamins and nutrients, which can help combat illnesses and diseases. For example, vitamin C helps your body produce antibodies and stimulates the production of white blood cells, which ward off illnesses. By reducing your risk of illness, a vegan diet can contribute to a better mood.

In addition, a vegan diet can help lower your blood pressure, cholesterol, and weight, which can lead to reduced anxiety and stress levels. Vitamins such as calcium, potassium, magnesium, and vitamin B have been linked to lower stress levels, and these vitamins are consumed in higher quantities on a vegan diet.

Clearer skin

A vegan diet can be beneficial for your skin, but it is not a guarantee. There are several factors to consider when it comes to the potential impact on your complexion. Firstly, a vegan diet restricts dairy, which has been linked to acne and skin issues. By eliminating dairy, you may experience improvements in your skin, particularly if you have mild to moderate acne.

Secondly, a vegan diet typically includes more fruits and vegetables, which are rich in antioxidants. These antioxidants can help combat acne, reduce acne formation, and promote a radiant, healthy glow. The increase in vitamin C intake, in particular, can aid in collagen production and skin elasticity. Additionally, a vegan diet is often anti-inflammatory, which can enhance skin radiance, hydration, and plumpness.

However, it is important to note that a vegan diet does not always equate to a healthy diet. It is still possible to consume vegan foods that are high in saturated fats and sugar, such as French fries. A vegan diet may also lead to a deficiency in certain vitamins and minerals, such as vitamin B12, which can negatively impact your skin. Therefore, it is crucial to ensure a well-rounded and balanced vegan diet that includes a variety of whole foods, such as fruits, vegetables, grains, nuts, and seeds.

To maintain clear skin while on a vegan diet, focus on including omega-3-rich foods, such as chia and flax seeds, walnuts, and hemp seeds. These reduce inflammation and may help prevent or reduce acne severity. Additionally, load up on antioxidant-rich foods like berries, dark leafy greens, mangoes, and pineapples to counteract environmental damage from sun exposure and pollution.

In conclusion, while a vegan diet has the potential to improve your skin, it is essential to ensure a balanced and nutrient-rich diet. A well-planned vegan diet, complemented by a healthy lifestyle, can lead to clearer and more radiant skin.

Improved sleep

A good night's sleep is essential for overall health and well-being. A vegan diet may help improve sleep quality and duration, but it is not a guarantee. Here are some ways a vegan diet can potentially enhance sleep:

A vegan diet emphasizes plant-based foods, which are rich in nutrients and antioxidants that promote better sleep. Research suggests that a plant-based diet, such as the Mediterranean diet or the DASH diet, is associated with improved sleep quality and a lower risk of sleep disorders. These diets are characterized by a high intake of fruits, vegetables, whole grains, and healthy fats like olive oil, while reducing the consumption of meat and sugar.

Increased Consumption of Sleep-Promoting Foods

Vegan diets often include foods that naturally boost sleep. For example, cherries, grapes, strawberries, tomatoes, and peppers are high in melatonin and serotonin, which play a crucial role in regulating sleep. Oily fish, such as salmon and sardines, are rich in tryptophan, a precursor to serotonin and melatonin. Additionally, nuts like walnuts and almonds contain melatonin, and pumpkin seeds provide zinc, magnesium, and tryptophan, all of which contribute to better sleep.

Reduction in Sleep-Disrupting Substances

A vegan diet eliminates or reduces the consumption of certain substances known to interfere with sleep. Caffeine, commonly found in coffee, tea, and chocolate, can disrupt sleep and should be avoided, especially later in the day. Sugar, especially added sugars, has been linked to insomnia and fragmented sleep. Alcohol can also impact sleep quality by causing lighter sleep and increasing wakefulness during the night. By cutting down on these substances, vegans may experience improved sleep patterns.

Improved Digestion

Plant-based diets are typically high in fiber, which promotes better digestion. Good digestion is essential for overall health and can contribute to more restful sleep. A well-functioning digestive system ensures that the body can efficiently absorb the nutrients necessary for maintaining healthy sleep patterns.

Enhanced Mood and Mental Clarity

A vegan diet has been linked to improved mood and mental cognition. A plant-based diet rich in whole foods can enhance mental clarity and mood by promoting the production of mood-enhancing hormones. This improved mental state can lead to better sleep quality and a more regulated sleep-wake cycle.

Frequently asked questions