Vegan Diet: Energy, Health, And Emotional Experience

There are many reasons why someone may choose to adopt a vegan diet, from health benefits to animal welfare and environmental concerns. A vegan diet can be a healthy choice, but it is important to ensure it is well-planned and balanced to avoid missing out on essential nutrients.

Transitioning to a vegan diet can be daunting, but with the right preparation and mindset, it is achievable and can lead to several positive changes in the body. One of the first noticeable changes is often an increase in energy levels, attributed to the removal of processed meat and the subsequent boost in vitamin, mineral and fibre intake from fruits, vegetables and nuts. However, it is crucial to be mindful of potential nutritional deficiencies, particularly vitamin B12 and vitamin D, which are primarily obtained from animal products and specific food sources.

In addition to the potential health benefits, a well-planned vegan diet can also contribute to a positive mindset and emotional well-being. Making ethical and sustainable food choices can lead to a sense of relief, happiness, and empowerment.

Overall, adopting a vegan diet can be a rewarding journey, but it requires dedication and a comprehensive understanding of nutrition to ensure a balanced and healthy approach.

Increased energy levels

Many people report higher energy levels after switching to a vegan diet. This is due to a variety of factors, including the removal of processed meats, an increase in vitamins, minerals and fibre, and a reduction in blood sugar spikes and crashes.

Calories and Macronutrients

The main way that food provides energy is through calories. Fat provides the most energy at 9 calories per gram, with carbohydrates and protein providing 4 calories per gram. However, while higher-fat foods tend to be the highest in calories, it is easier for your body to use carbohydrates for energy, so it is important to have a good balance of all three macronutrients.

Vitamins and Minerals

Vitamins and minerals also play a role in energy levels. While they don't provide energy from calories, they help the body convert food into energy more efficiently. For example, iron is required for the transportation of oxygen throughout the body, and a tell-tale sign of iron deficiency is chronic fatigue and weakness. Vitamin B12 is another important vitamin for energy levels, as it is critical for preventing megaloblastic anaemia.

Water

Water doesn't have any calories, but it helps to keep energy levels up by preventing dehydration. Many fruits and vegetables have a high water content, such as watermelon and cucumber, and can help meet daily hydration needs.

Fibre

Dietary fibre doesn't provide calories but is essential for making stools soft enough to pass regularly. Not getting enough fibre can lead to constipation, sluggishness, and low energy levels. Fibre is also fuel for the bacteria in the gut and supports a healthy immune system.

Whole Foods

Minimally processed whole foods are the best way to get sustained energy. During food processing, some of the nutrients that promote health and energy, such as fibre, vitamins, and minerals, are stripped out.

Food Combinations

Combining food groups can also help to increase energy levels. For example, pairing a food that provides carbohydrates for instant energy, such as an apple, with a source of protein and fat, such as peanut butter, will provide longer-lasting energy.

Adequate Calorie Intake

It is important to ensure you are consuming enough calories overall. People who try to limit their calorie intake, for any reason, often experience lower energy levels.

Sleep and Hydration

Finally, it is important to remember that energy levels are not just dependent on food. Getting enough sleep and staying hydrated are also key factors in maintaining energy levels.

Improved bowel function

A vegan diet can lead to improved bowel function, but it is not a clear solution for those with irritable bowel syndrome (IBS). A well-balanced vegan diet includes proteins from nuts, seeds, and legumes, as well as whole grains, fruits, and vegetables. However, many of these foods can be difficult to digest and irritate the gastrointestinal (GI) system, causing or worsening IBS symptoms.

Pros of a vegan diet for improved bowel function

A vegan diet can lead to an increase in bowel movement (BM) frequency and softer stools. This is due to the increase in fiber intake from fruits and vegetables. The change can also lead to an increase in the diversity of bacteria in the colon, which can be beneficial for the whole system.

Cons of a vegan diet for improved bowel function

Many plant-based foods can worsen IBS symptoms, causing bloating, constipation, or diarrhea. A vegan diet that avoids triggering foods may also lack essential vitamins and minerals, such as protein, iron, and calcium.

Tips for a vegan diet to improve bowel function

• Eat a variety of whole grains, such as brown rice and quinoa, to increase iron and B vitamin intake.
• Choose plant-based proteins such as tofu, tempeh, lentils, and chickpeas, which are lower in calories than meat and still provide sufficient protein.
• Focus on fruits and vegetables that are low in FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), as these are easier on the digestive system. Examples include bananas, blueberries, cantaloupe, oranges, strawberries, carrots, eggplant, lettuce, ginger, peppers, potatoes, and spinach.
• Drink plenty of water to aid in digestion and prevent constipation.
• Avoid processed foods, which are often high in saturated fat and can trigger IBS symptoms.
• Work with a doctor or registered dietitian nutritionist to ensure your diet is well-rounded and supports your overall health.

Weight changes

A vegan diet is associated with weight loss, with some studies showing that vegans are generally thinner than non-vegans. However, it is important to note that not all vegans lose weight, and weight loss is not guaranteed. The amount of weight lost depends on several factors, including the individual's starting point, diet composition, consistency, genetics, and physiological factors.

Diet Composition

A well-planned vegan diet that focuses on whole, unprocessed plant-based foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds can effectively promote healthy weight loss. This is because vegan diets tend to be lower in calories, saturated fat, and cholesterol, and higher in fiber. Increased intake of legumes, in particular, has been associated with weight loss. However, it is important to limit processed vegan foods, as these can be high in calories, sugar, salt, and inflammatory fats, which may hinder weight loss.

Consistency

Consistency is key when it comes to weight loss on a vegan diet. It is important to stick to a vegan diet over the long term to see results. Some people may see weight loss within a few weeks, while others may take longer. It is also important to be mindful of portion sizes and not to overeat, even if the food is healthy.

Genetics and Physiological Factors

Genetics and physiological factors can also influence weight loss on a vegan diet. Some people have a slower metabolic rate, which can affect weight loss. Age and sex also play a role, as metabolism tends to decline after age 40, and men tend to burn more calories than women. Additionally, certain medications can slow metabolism, increase appetite, or cause fluid retention, leading to weight gain.

Other Factors

Other factors that can impact weight loss on a vegan diet include physical activity levels, sleep, stress levels, and emotional eating. Engaging in regular physical activity, getting enough sleep, managing stress, and finding healthy coping mechanisms for emotional eating can support weight loss.

Overall, a vegan diet can be an effective approach to weight loss, but it is important to be mindful of diet composition, consistency, and other factors that can influence weight change. By adopting a well-planned vegan diet and making necessary lifestyle changes, individuals can achieve healthy and sustainable weight loss.

Skin changes

Acne

Acne is a prevalent skin condition, affecting over 50 million people in the US. A vegan diet may help with acne due to its restriction of dairy products and the resulting reduction in the release of the growth hormone insulin-like growth factor 1 (IGF-1). IGF-1 is produced in the liver and body tissue and helps with growth and development, but having too much can be problematic for the skin. Dairy consumption is linked with an increased chance of developing acne, as the digestion of casein, a milk protein, releases IGF-1.

A study found that acne rates were much lower in non-westernised societies, such as Papua New Guinea and Paraguay, where diets are predominantly plant-based and the consumption of processed and animal-based foods is low. In contrast, the standard American diet is high in processed foods, sugar, salt, and saturated fat, and low in vegetables.

A vegan diet may also help with acne due to its anti-inflammatory properties. Acne is linked to inflammation in the body, as are other common skin conditions like psoriasis, rosacea, and eczema. A vegan diet is rich in plant-based, whole foods, which are often anti-inflammatory. These include berries, broccoli, mushrooms, tomatoes, and dark chocolate.

Psoriasis

Psoriasis is a chronic immune-mediated skin disease with characteristic scaly, erythematous plaques. It affects over 7.5 million adults in the US. A vegan diet may help with psoriasis due to its positive impact on weight loss and BMI reduction. Obesity is a risk factor for the development of psoriasis and is associated with more severe stages of the disease.

A study found that 86% of respondents with psoriasis made changes to their diet, and the best positive results on skin improvement were observed with vegan, Pagano, and Paleolithic diets. Dairy and sugar consumption were reported as common triggers for psoriasis, while meat and eggs were considered minor triggers.

A case study of a 47-year-old male with severe plaque psoriasis achieved remission of the disease after adopting a plant-based diet. He had previously been treated with long-term topical corticosteroids without achieving full remission.

Atopic Dermatitis

Atopic dermatitis is the most common inflammatory skin disease, characterised by erythema papules and pruritic scaly plaques. It affects around 2-3% of the adult population worldwide. A vegan diet may help with atopic dermatitis by reducing immunological parameters such as LDH5 activity, the number of peripheral eosinophils, and PGE2 synthesis, which are responsible for skin inflammation.

A study found that a vegetarian diet significantly decreased the SCORAD (scoring atopic dermatitis) index from 49.9 to 27.4. The intervention involved a vegetarian and low-energy diet with an energy intake of 1085 kcal, including fresh vegetable juice, brown rice, tofu, and sesame paste.

Other Skin Conditions

A whole-food plant-based diet has been linked to improvements in other skin conditions, such as livedoid vasculopathy and pemphigus vulgaris.

Overall Skin Health

A plant-based diet is associated with healthier skin due to its ability to enrich and modulate the microbiome. It is rich in plant-based, whole foods, which are a source of vitamins, minerals, antioxidants, and phytonutrients, like flavonoids, which help the body fight off harmful molecules and reduce chronic inflammation.

A well-balanced vegan diet can adequately provide the necessary amounts of proteins, vitamins, and minerals to support skin health.

Potential Drawbacks

An unhealthy vegan diet may still be high in inflammatory foods, like French fries, which are deep-fried and can be high in artificial trans fats, causing inflammation.

It is important to note that a vegan diet alone may not be enough to reduce inflammation and related skin conditions. A healthy vegan diet, filled with plant-based, whole foods, is best for reducing inflammation and improving skin health.

Vitamin B12 deficiency

A vegan diet can be a healthy choice, but it requires careful planning to ensure you're getting all the necessary nutrients. One nutrient that vegans need to be particularly mindful of is vitamin B12.

Vitamin B12 is essential for several bodily functions, including the formation and division of red blood cells, protecting the nervous system, synthesising DNA, and providing the body with energy. It is mainly found in animal products such as meat, eggs, and dairy, so vegans need to be mindful of including alternative sources of this vitamin in their diet.

The recommended daily allowance (RDA) of vitamin B12 for adults and teenagers is 2.4 micrograms per day. However, this amount varies depending on age, with children and pregnant or breastfeeding women requiring slightly lower or higher amounts, respectively.

Vegans can obtain vitamin B12 from fortified foods or supplements. Fortified foods include certain plant-based milk alternatives, breakfast cereals, and nutritional yeast. It is important to read labels carefully, as not all plant-based milk alternatives are fortified with vitamin B12, and the levels can vary between brands.

To get adequate amounts of vitamin B12 from fortified foods, vegans should consume two to three servings per day, totalling at least three micrograms of B12. Alternatively, they can take a daily supplement providing at least 10 micrograms or a weekly supplement with at least 2000 micrograms.

A vitamin B12 deficiency can have severe health consequences. Common symptoms of a deficiency include weakness and fatigue, tingling in the hands and feet, digestive problems, a sore tongue or mouth ulcers, dizziness, and a decline in memory, judgment, and understanding. In severe cases, it can lead to anaemia, nerve damage, and permanent numbness in the hands and feet (peripheral neuropathy).

To prevent these issues, it is crucial for vegans to ensure they are getting enough vitamin B12 through their diet or supplements. By doing so, they can enjoy the benefits of a vegan diet while maintaining optimal health.

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