Vegan Energy Sources: How Does Your Body Adapt?

A vegan diet is a plant-based diet that excludes meat, eggs, and dairy products. A well-planned vegan diet can lead to significant changes in the body and provide numerous health benefits. One of the first things people adopting a vegan diet may notice is an increase in energy levels, due to the removal of processed meat and the addition of fruits, vegetables, and nuts, which are rich in vitamins, minerals, and fibre. However, it is important to ensure a balanced diet and consult a healthcare provider to ensure adequate nutrient intake, as vitamin and mineral deficiencies can lead to fatigue.

Increased energy from removing processed meat

A vegan diet can provide an energy boost, and this may be due to the removal of processed meat, which is common in omnivorous diets. Processed meat is preserved by smoking, curing, or adding chemical preservatives, and includes bacon, deli meats, and hot dogs.

Research suggests that eating processed meats can lead to both mental and physical fatigue. A study published in the journal *Nutrients* examined the gut microbiome of 20 young adults and found that only the consumption of processed meats was associated with mental and physical energy and fatigue.

The increased energy from a vegan diet may also be a result of avoiding sugary treats and processed foods, which cause sharp spikes and crashes in blood glucose levels.

In addition to increased energy, a well-planned vegan diet can provide various health benefits, such as weight loss, improved skin and gut health, and a reduced risk of diabetes and heart disease. However, it is important to ensure adequate nutrient intake, especially vitamin B12 and omega-3 fatty acids, which are predominantly found in animal products.

By removing processed meat from your diet, you may experience improved energy levels and reduce your risk of adverse health effects associated with the consumption of these foods.

Vitamin B12 deficiency causes fatigue

A vegan diet can be a healthy choice, but it's important to ensure you're getting the right nutrients. A well-planned vegan diet can provide all the nutrients your body needs, but there is a risk of vitamin B12 deficiency, which can lead to fatigue and other health issues.

Vitamin B12 is essential for the healthy functioning of blood and nerve cells. It plays a vital role in producing red blood cells, supporting the nervous system, and allowing the brain and nerves to function properly. Unfortunately, vitamin B12 is primarily found in animal products, so vegans may struggle to get enough of this vital nutrient.

Symptoms of vitamin B12 deficiency include:

• Fatigue: A deep level of tiredness or exhaustion that affects daily life activities.
• Tingling in the hands and feet: Also known as "pins and needles," this is caused by nerve damage due to the absence of vitamin B12.
• Cognitive impairment: Difficulty thinking, reasoning, and memory loss may occur due to reduced oxygen reaching the brain.
• Mental health issues: Low vitamin B12 levels are linked to an increased risk of depression.
• Shortness of breath: Anemia caused by vitamin B12 deficiency can lead to breathlessness.
• Gastrointestinal issues: Nausea, vomiting, diarrhea, and a decreased appetite may occur due to insufficient oxygen reaching the gut.

To prevent vitamin B12 deficiency, vegans should include fortified foods in their diet, such as fortified breakfast cereals, unsweetened soya drinks, and nutritional yeast. Taking a vitamin B12 supplement is also recommended to ensure adequate intake.

It's important to note that the effects of a vegan diet vary from person to person. While some people may experience increased energy, others may not notice any significant changes. Consulting a healthcare provider can help ensure you're getting the necessary nutrients and maintaining a healthy vegan diet.

Fortified foods and supplements

Other examples of fortified foods include fortified plant-based milk alternatives, such as unsweetened soya, pea and oat drinks, and fortified fat spreads, like Marmite. Fortified drinks are also available, such as Beet Performer Beet Juice and Sunshine's Ginger Berry, Blueberry Lemonade and Clementine Twist drinks.

Supplements are also available for vegans who may not be getting enough of certain nutrients from their diet. Vitamin B12, for example, is mainly found in meat, eggs and dairy products, so vegans may need to take a supplement to ensure they are getting enough. Vitamin B12 is important for the formation and division of red blood cells, protecting the nervous system and providing the body with energy.

Vitamin D is another vitamin that vegans may need to supplement, as key sources include meat, fish and dairy. Exposure to sunlight is also a good way for vegans to get vitamin D.

It is important to note that fortified foods and supplements should be used to complement a whole-food vegan diet, rather than replace it. A well-planned and balanced vegan diet that includes fortified foods and supplements can be very healthy and provide the body with all the nutrients it needs.

High-fibre foods and bowel function

A vegan diet is typically high in fibre, which can lead to a shift in bowel function. This shift can manifest as either a more regular, healthy pattern, or an increase in bloating, wind and loose motions. This is due to the higher fibre content of a vegan diet, and the simultaneous increase in carbohydrates that ferment in the gut and can cause irritable bowel syndrome.

The human body does not fully digest fibre, and it is one of the materials that make up stool. A low-fibre diet can help the stomach and bowel rest and heal. A low-fibre diet typically consists of less than 10 to 15 grams of fibre per day, and can be beneficial for those suffering from irritable bowel syndrome, gastric bypass surgery, diarrhoea and cramping, irritation or damage to the digestive tract, or preparation for a colonoscopy.

A high-fibre diet, on the other hand, can improve bowel function and health-related quality of life in patients with Crohn's disease. A study found that consuming a wheat bran-inclusive diet improved health-related quality of life and gastrointestinal function compared to a control group.

For those on a vegan diet, it is important to be mindful of the amount of fibre consumed, as too much fibre can lead to digestive issues such as constipation, gas and bloating. It may be beneficial to opt for more processed foods to keep the residue (undigested food) low and have fewer bowel movements.

• Choose low-fibre grain products like white bread, refined cereals, and white rice products.
• Avoid products made with whole grain flour, bran, seeds or nuts.
• Eat firm tofu, high-protein dairy alternatives (such as soy milk), and smooth nut butters instead of whole nuts.
• Avoid or limit legumes, and if consuming them, limit the portion size to 1/4 cup or less at one meal.
• Choose canned or cooked fruits and vegetables, as raw or cooked fruits and vegetables may cause gas or bloating.
• Remove the skins, seeds, and membranes of all fruits and vegetables.
• Keep servings of high-fibre foods like fruits, vegetables and grains to 1/2 cup or less per meal or snack.

Vitamin D and calcium sources

Vitamin D and calcium are both essential for maintaining healthy bones, teeth, and muscles. Calcium is the most abundant mineral in the human body, with about 40% of the mineral mass of our bones made up of calcium. Vitamin D helps the body absorb calcium and phosphate.

Vitamin D

Vitamin D is unique in that your body can make it, as well as obtain it from food sources. Exposing your skin to sunlight allows your body to convert cholesterol into vitamin D. However, getting enough vitamin D can be challenging, even for non-vegans.

Good vegan sources of vitamin D include:

• Fortified foods, such as fat spreads, breakfast cereals, and unsweetened soya drinks
• Sunlight exposure, particularly from late March/early April to the end of September
• Vitamin D supplements, which are recommended for everyone during autumn and winter

Calcium

Non-vegans typically get most of their calcium from dairy products. However, vegans can still get enough calcium from their diet.

Good vegan sources of calcium include:

• Green, leafy vegetables such as broccoli, cabbage, and okra (but not spinach, as the body cannot digest all of its calcium content)
• Fortified unsweetened soya, pea, oat, and rice drinks
• Sesame seeds and tahini
• Bread (in the UK, calcium is added to white and brown flour by law)
• Dried fruit, such as raisins, prunes, figs, and dried apricots
• Calcium-fortified plant milk

It is important to ensure you are getting enough calcium and vitamin D on a vegan diet, as deficiencies can lead to weak and brittle bones.

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