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Asattvic diet (sometimes referred to as ayogic diet in modern literature) is a type ofplant-based diet withinAyurveda[1] where food is divided into threeyogic qualities (guna) known assattva.[2] In this system of dietary classification, foods that decrease the energy of the body are consideredtamasic, while those that increase the energy of the body are consideredrajasic.
A sattvic diet shares the qualities ofsattva, some of which include "pure, essential, natural, vital, energy-containing, clean, conscious, true, honest, wise".[3][4] A sattvic diet can also exemplifyahimsa, the principle of not causing harm to other living beings. This is one reason yogis often follow a vegetarian diet.[5]
A sattvic diet is a regimen that places emphasis on seasonal foods, fruits if one has no sugar problems, nuts,seeds,oils, ripe vegetables,legumes,whole grains, and non-meat basedproteins. Dairy products are recommended when the cow is fed and milked appropriately.[6]
In ancient and medieval Yoga literature, the concept discussed isMitahara, which literally means "moderation in eating".[6][7] A sattvic diet is one type of treatment recommended in Ayurvedic literature.[3]
Sattvic is derived fromsattva (सत्त्व) which is aSanskrit word.[citation needed]Sattva is a complex concept inIndian philosophy, used in many contexts, and it means one that is "pure, essence, nature, vital, energy, clean, conscious, strong, courage, true, honest, wise, rudiment of life".[8][better source needed]
Sattva is one of threegunas (quality, peculiarity, tendency, attribute, property). The other two qualities are considered to berajas (agitated, passionate, moving, emotional, trendy) andtamas (dark, destructive, spoiled, ignorant, stale, inertia, unripe, unnatural, weak, unclean). The concept that contrasts with and is opposed tosattva isTamas.[9][10]
A sattvic diet is thus meant to include food and eating habit that is "pure, essential, natural, vital, energy-giving, clean, conscious, true, honest, wise".[2][3][4]
Eating agreeable (sattvic) food and eating in moderation have been emphasized throughout ancient Indian literature. For example, the c. 5th-centuryTamil poet-philosopherValluvar insists this in the 95th chapter of his work, theTirukkural. He hints, "Assured of digestion and truly hungry, eat with care agreeable food" (verse 944) and "Agreeable food in moderation ensures absence of pain" (verse 945).[11][12]
Yoga includes recommendations on eating habits. Both theŚāṇḍilya Upanishad [13] andSvātmārāma, an Indian yogi who lived during the 15th century CE,[14]: Introduction [15][16] state thatMitahara (eating in moderation) is an important part of yoga practice. It is one of theYamas (virtuous self restraints).[14]: verse 1.58–63, pages 19–21 These texts, while discussing yoga diet, however, make no mention of 'sattvic' diet.[citation needed]
In Yoga diet context, the virtue ofMitahara is one where the yogi is aware of the quantity and quality of food and drinks he or she consumes, takes neither too much nor too little, and suits it to one's health condition and needs.[4][6]
The application of sattva and tamas concepts to food is a later and relatively new extension to theMitahara virtue in Yoga literature. Verses 1.57 through 1.63 ofHatha Yoga Pradipika[14]: verse 1.58–63, pages 19–21 suggest that taste cravings should not drive one's eating habits; rather, the best diet is one that is tasty, nutritious and likable, as well as sufficient to meet the needs of one's body.[17] It recommends that one must "eat only when one feels hungry" and "neither overeat nor eat to completely fill the capacity of one’s stomach; rather leave a quarter portion empty and fill three quarters with quality food and fresh water".[17] The Hathayoga Pradipika suggests ‘‘mitahara’’ regimen of a yogi avoids foods with excessive amounts of sour, salt, bitterness, oil, spice burn, unripe vegetables, fermented foods or alcohol.[14]: Verses 1.59 to 1.61 The practice ofMitahara, in Hathayoga Pradipika, includes avoiding stale, impure andtamasic foods, and consuming moderate amounts of fresh, vital andsattvic foods.[2]
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According toayurveda, sattvic, rajasic, and tamasic foods consist of some combination of any of the five basic elements: prithvi (earth), jala (water), teja (fire), vayu (air), and akash (ether).[18]
Nuts that may be considered a part of a sattvic diet include raw organic almonds, cashews, and pistachios. Seeds that may be considered a part of a sattvic diet include sunflower and pumpkin seeds.[19]
Fruits that are fresh and organic are considered sattvic. Fresh fruits are preferred to frozen or preserved in a sattvic diet.[20]
Dairy products like yogurt and cheese (paneer) must be made that day, from milk obtained that day. Butter must be fresh daily as well, and raw; but ghee (clarified butter) can be aged forever, and is great for cooking. Freshness is key with dairy. Milk should be freshly milked from a cow. Milk that is not consumed fresh can be refrigerated for one to two days in its raw state, but must be brought to a boil before drinking, and drunk while still hot/warm.[citation needed]
Most mildvegetables are considered sattvic. Pungent vegetablesleek,garlic andonion (tamasic) are excluded, includingmushrooms, as allfungi are also considered tamasic. Some consider tomatoes, peppers, and aubergines as sattvic, but most consider theAllium family (garlic, onion, leeks, shallots), as well as fungus (yeasts, molds, and mushrooms) as not sattvic.[citation needed]
Whole grains provide nourishment. Some include organicrice,whole wheat,spelt,oatmeal andbarley. Sometimes the grains are lightly roasted before cooking to remove some of their heavy quality. Yeasted breads are not recommended, unless toasted. Wheat and other grains can be sprouted before cooking as well.[citation needed]
Mung beans,lentils, yellowsplit peas,chickpeas,aduki beans,common beans and beansprouts are considered sattvic if well prepared. In general, the smaller the bean, the easier to digest.[citation needed]
Most yogis use rawhoney (often in combination with dairy),jaggery, orraw sugar (not refined). Palm jaggery and coconut palm sugar are other choices. Others use alternative sweeteners, such as stevia or stevia leaf. In some traditions, sugar and/or honey are excluded from the diet, along with all other sweeteners.[citation needed]
Sattvic spices are herbs/leaves, includingbasil andcoriander.[citation needed]
All other spices are considered either rajasic or tamasic. However, over time, certain Hindu sects have tried to classify a few spices as Sattvic.[citation needed]
Spices in the new sattvic list may includecardamom (yealakaai in Tamil, elaichi in Hindi),cinnamon (ilavangapattai in Tamil, dalchini in Hindi),cumin (seeragam in Tamil, jeera in Hindi),fennel (soambu in Tamil, Saunf in Hindi),fenugreek (venthaiyam in Tamil, Methi in Hindi),black pepper (Piper nigrum) also known as 'Kali mirch' in Hindi, freshginger (injee in Tamil, adrak in Hindi) andturmeric (manjai in Tamil, haldi in Hindi).
Rajasic spices likered pepper (kudaimilagai in Tamil, 'Shimla mirch' in Hindi) are normally excluded, but are sometimes used in small amounts, both to clear channels blocked by mucus and to counter tamas.[citation needed]
Otherherbs are used to directly support sattva in the mind and inmeditation. These includeashwagandha,bacopa,calamus,gotu kola,ginkgo, jatamansi, purnarnava,shatavari,saffron, shankhapushpi,tulsi androse.[citation needed]
Rajas food is defined as food that is spicy, hot, fried, or acidic. Raja food could lead to sadness, misery, or ailment. Junk food or preserved foods are often categorized as rajasik.[21]
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Sedative foods, also calledstatic foods, ortamasic foods, are foods whose consumption, according toYoga, are harmful to both mind and body. Harm to mind includes anything that will lead to a duller, less refined state of consciousness. Bodily harm includes any foods that will cause detrimental stress to any physical organ, directly or indirectly (via any physical imbalance).[citation needed]
Such foods sometimes include:meat,fish, eggs,onion,garlic,scallion,leek,chive,mushroom,alcoholic beverage,durian (fruit),blue cheese,opium, and stale food. Food that has remained for more thanthree hours (i.e., one yām), is according some commentators on chapter 17 of theBhagavad Gita, in the tamasic mode.[22]
Incompatible foods (viruddha)[23] are considered to be a cause of many diseases.[18] In theCharaka Samhita, a list of food combinations considered incompatible in the sattvic system is given.[18] P.V. Sharma states that such incompatibilities may not have influence on a person who is strong, exercises sufficiently, and has a good digestive system.[23]
Examples of combinations that are considered incompatible include:
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