Many vegans report they not only have more energy, but they also sleep better. Meat proteins can be difficult to digest and can have an impact on sleep, while plants can contain high levels of good sleep-inducing nutrients.
A plant-based diet may lead to increased levels of the amino acid tryptophan, leading to increased melatonin and serotonin metabolites, enhancing sleep quality and quantity, and thus reducing cardiovascular risk.
High meat consumption can disrupt sleep, especially as people age. However, cutting out meat entirely can result in vitamin deficiencies for some that worsen sleep issues. The main problem with meat and sleep is that due to its high fat and protein content, it's harder to break down, causing disruption to rest.
Plant-based diets are high in complex carbohydrates, including fiber and isoflavones (phytonutrients, a.k.a nutrients found in plants), which may help with quality sleep. Plant-based foods can also be sources of tryptophan and melatonin, which are known to aid in good sleep hygiene.
So what makes plant-based foods so beneficial for sleep? Complex carbohydrates stimulate the release of serotonin—a neurotransmitter that calms your brain and helps you sleep. So building your dinner around starchy foods, like pasta, rice, and potatoes, will help you doze off and stay asleep through the night.
Many vegans report they not only have more energy, but they also sleep better. Meat proteins can be difficult to digest and can have an impact on sleep, while plants can contain high levels of good sleep-inducing nutrients.
An effective anti-insomnia diet focuses on fresh fruits and vegetables, lean protein, and unsaturated fats, and avoids alcohol, caffeine, sugar, and spicy and greasy foods. Melatonin is the chemical responsible for sleep. It is produced by the pineal gland and functions as both a hormone and a neurotransmitter.
Some studies have shown that those on a plant-based diet are found to have lower plasma vitamin B12 levels and higher levels of vitamin B12 deficiency than those who consume animal products. Vitamin B12 is an important cofactor in DNA synthesis, and deficiency can lead to anemia and severe neurological dysfunction.
That said, many plant-based eaters don't hit their recommended 2.4 mcg daily intake for Vitamin B12. Without enough Vitamin B12 in the diet, most people feel sluggish and fatigued. How to fix it: If you think you're deficient in Vitamin B12, ask your doctor to check your levels through a simple blood test.
Dark leafy greens such as Kale, Spinach and Collard Greens are really high in Magnesium and Folate which have scientifically been proven to aid in helping people fall asleep. You can simply steam Spinach or Kale, sprinkle a little sea salt on along with a squeeze of lemon and you'll have a delicious pre bedtime snack.
A diet high in refined carbohydrates may raise the likelihood of developing insomnia, according to a 2019 study. Often referred to as “empty” calories, refined carbs include sugars and processed grains that are stripped of nutrients. Examples of refined carbs include white bread, cookies, cakes, sodas, and more.
You feel tired
Due to the absence of red meat in a plant-based diet, vegans (and vegetarians) are typically deficient in vitamin B12 and iron. This can lead to fatigue, headaches, dizziness and if left untreated, anaemia.
You may have decreased stress levels. A vegan diet will help lower your blood pressure, cholesterol and weight which means you will be in overall better physical health. In turn, Geeta says this can mean anxiety and stress levels drop.
Simply, vegan face is a name for a slack, wasted look that is caused by an absence of protein in your diet.
"Many vegan alternatives (quinoa, beans, and lentils) actually contain more grams of carbohydrates than they do protein," said Hyman. Consuming more calories than your body can use, whether it comes from carbohydrates, protein, or fat, results in weight gain over time, she suggested.
The only reliable vegan sources of B12 are foods fortified with B12 (including some plant milks, some soy products and some breakfast cereals) and B12 supplements, such as our very own VEG 1. Vitamin B12, whether in supplements, fortified foods, or animal products, comes from micro-organisms.
Carbohydrates are thought to increase the amount of serotonin in your brain, which has a calming effect. Eat foods rich in complex carbohydrates, such as whole grains — for example, oatmeal, quinoa, whole-grain breads and whole-grain cereals.
Foods naturally rich in magnesium may, therefore, help a person to feel calmer. Examples include leafy greens, such as spinach and Swiss chard. Other sources include legumes, nuts, seeds, and whole grains. Foods rich in zinc such as oysters, cashews, liver, beef, and egg yolks have been linked to lowered anxiety.
The gut benefits of a vegan diet
Research has found that there is a reduction in inflammatory gut bacteria, as well as an increase in the protective species of bacteria. This is likely due to the higher fibre content of the average vegan diet.
One of the more noticeable and immediate changes people experience when they start eating a vegan diet is how much more energy they have. Animal products can be extremely taxing on the digestive system and take longer to make their way through the gastrointestinal tract, which causes sluggishness and constipation.