While a vegan lifestyle offers many benefits, it also requires careful meal planning to ensure you’re getting all the right nutrients [1]. With the winter months upon us and clocks going back, ensuring our diets are giving us maximum energy is essential.

Benenden Health has noted a 250% increase in searches for ‘meat-free diet’ over the past three months. This highlights a potential growing interest in plant-based eating, as well as a knowledge gap around how to maintain a balanced vegan diet.

In light of these findings, Dr Cheryl Lythgoe, Society Matron at Benenden Health has shared nutritional guidance for essential vegan foods that boost energy:

“Try to eat three balanced meals a day, basing your meals on whole foods rather than ultra-processed foods which often contain higher levels of sugar and trans fats.

While it can be tempting to reach for an energy drink, a big cup of coffee, or snack on some sweets when you are feeling low on energy, high sugar foods can cause your blood sugar to raise quickly triggering a release of too much insulin causing a sugar crash.

“Instead, there are plenty of natural, healthier, and cheaper alternatives you may already have in the house.

“Bananas are one of the best energy boosters and are often regarded as a brain superfood. They are packed with energy-rich carbohydrates, vitamin B6, and potassium. These ingredients help give you a natural sugar hit and replenishes your body’s electrolytes, perfect for hydration and energy.

“Oranges are another fruit that can give you bundles of energy when you are feeling drowsy. They are also a great electrolyte replenisher and, of course, high in vitamin C which boosts fatigue-reducing collagen production.

“Finally, an affordable cupboard essential that gives you natural energy throughout the day is oats. There’s a reason that oats are touted as one of the best breakfast foods to start your day. Packed with fibre, oats slowly release glucose into the blood stream, providing a gradual energy release through the morning. What’s more, your energy levels won’t spike and crash as the oats balance out your blood sugar and leaves you feeling fuller for longer.”

So, if you’re struggling with getting energy from your vegan diet then bananas, oranges, and oats are some ideal snack options to try.

Want to find more foods that can naturally boost your energy? Check out The Best Foods for Energy on Benenden Health’s website.

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