One of the main issues people face when switching to plant-based diets is that they feel hungrier. This is because, compared to animal-based food, plant-based food has a lower calorie density. You can avoid this by including energy-dense food in your diet. That said, when including such food, you must also ensure that you are getting adequate amounts of nutrients. This is especially important for vegans as they have a higher risk of developing some deficiency diseases. The purpose of this article is to introduce you to energy-dense foods that you can incorporate into your vegan diet plan.
Fresh fruits are energy-rich food because they are excellent sources of simple sugars and fiber. Besides, they are rich in other nutrients like vitamins, minerals, and antioxidants. For example, bananas have potassium and fiber, citrus fruits like oranges are good sources of vitamin C, and apples are rich in polyphenols. Including fruits in your plant-based meal will ensure that you stay energized and full for longer hours. This is the reason it is recommended to consume bananas before exercising or workout sessions.
Spinach is one of the best nutrient-dense plant-based foods that you must include in your meal. A serving of this leafy green vegetable contains potassium, calcium, magnesium, iron, vitamin A, and folate; it also contains about 5 grams of protein. Last but not least, spinach is an excellent source of dietary fiber, which helps to maintain digestive health.
Oats is a grain, and hence it is a good source of carbohydrates, which is the primary source of energy for the body. Apart from this, it also contains potassium, iron, magnesium, and B vitamins. Also, steel-cut oats are a better option than quick oats because the former has higher amounts of fiber. This gives them a lower glycaemic index and makes them an excellent ingredient for preparing high energy meals. Eating a bowl of oatmeal for breakfast is one of the best ways to begin your day.
Cacao powder is made using unprocessed cacao beans, and it is different from cocoa. It has the taste of chocolate but does not contain sugar, i.e., it is unsweetened. It is an energy-dense plant-based food that contains nutrients like magnesium, chromium, and antioxidants.
Peanut butter, almond butter, sunflower seed butter, or pistachio butter are rich in healthy fats and proteins. Remember that plant-based food like nuts and seeds are energy-dense foods, and because of this, you must also limit their consumption. Besides, they also contain good amounts of fiber, which helps to slow down digestion, and this will keep you energetic even hours after a meal.
So, including these energy-dense foods in your plant-based diet plans will make you less hungry, especially if you are a beginner.