A sattvic diet is a type of plant-based diet within

Ayurveda Ayurveda (; ) is an alternative medicine system with historical roots in the Indian subcontinent. It is heavily practised throughout India and Nepal, where as much as 80% of the population report using ayurveda. The theory and practice of ayur ...

where food is divided into what is defined as three yogic qualities ( guna) known as sattva. In this system of dietary classification, foods that decrease the energy of the body are considered '' tamasic'', while those that increase the energy of the body are considered '' rajasic''. A sattvic diet is sometimes referred to as a yogic diet in modern literature. A ''sattvic'' diet shares the qualities of sattva, some of which include "pure, essential, natural, vital, energy-containing, clean, conscious, true, honest, wise". A sattvic diet can also exemplify ''

ahimsa (, IAST: , ) is the ancient Indian principle of nonviolence which applies to actions towards all living beings. It is a key virtue in Indian religions like Jainism, Buddhism and Hinduism. (also spelled Ahinsa) is one of the cardinal vi ...

'', the principle of not causing harm to other living beings. This is one reason yogis often follow a vegetarian diet. 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 based

proteins Proteins are large biomolecules and macromolecules that comprise one or more long chains of amino acid residues. Proteins perform a vast array of functions within organisms, including catalysing metabolic reactions, DNA replication, re ...

. Dairy products are recommended when the cow is fed and milked appropriately. In ancient and medieval era Yoga literature, the concept discussed is ''

Mitahara ''Mitahara'' () literally means the habit of moderate eating. Mitahara is also a concept in Indian philosophy, particularly Yoga, that integrates awareness about food, drink, balanced diet and consumption habits and its effect on one's body and ...

'', which literally means "moderation in eating".Paul Turner (2013), FOOD YOGA – Nourishing Body, Mind & Soul, 2nd Edition, A sattvic diet is one type of treatment recommended in ayurvedic literature.Scott Gerson (2002), The Ayurvedic Guide to Diet, , Chapter 8: The Sattvic Diet, pages 107-132

Etymology

''Sattvic'' is derived from () which is a

Sanskrit Sanskrit (; stem form ; nominal singular , ,) is a classical language belonging to the Indo-Aryan languages, Indo-Aryan branch of the Indo-European languages. It arose in northwest South Asia after its predecessor languages had Trans-cultural ...

word. ''Sattva'' is a complex concept in

Indian philosophy Indian philosophy consists of philosophical traditions of the Indian subcontinent. The philosophies are often called darśana meaning, "to see" or "looking at." Ānvīkṣikī means “critical inquiry” or “investigation." Unlike darśan ...

, 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". ''Sattva'' is one of three ''gunas'' (quality, peculiarity, tendency, attribute, property). The other two qualities are considered to be '' rajas'' (agitated, passionate, moving, emotional, trendy) and ''tamas'' (dark, destructive, spoiled, ignorant, stale, inertia, unripe, unnatural, weak, unclean). The concept that contrasts with and is opposed to ''sattva'' is Tamas. 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".

Ancient literature

Eating agreeable (sattvic) food and eating in moderation have been emphasized throughout ancient Indian literature. For example, the c. 5th-century Tamil poet-philosopher

Valluvar Thiruvalluvar commonly known as Valluvar, was a Tamil poet and philosopher. He is best known as the author of the ''Tirukkuṟaḷ'', a collection of couplets on ethics, political and economic matters, and love. The text is considered an exc ...

insists this in the 95th chapter of his work, the

Tirukkural The ''Tirukkuṟaḷ'' (), or shortly the ''Kural'' (), is a classic Tamil language text on commoner's morality consisting of 1,330 short couplets, or Kural (poetic form), kurals, of seven words each. The text is divided into three books wit ...

. 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).

Yoga Yoga (UK: , US: ; 'yoga' ; ) is a group of physical, mental, and spiritual practices or disciplines that originated with its own philosophy in ancient India, aimed at controlling body and mind to attain various salvation goals, as pra ...

includes recommendations on eating habits. Both the Śāṇḍilya UpanishadKN Aiyar (1914), Thirty Minor Upanishads, Kessinger Publishing, , Chapter 22, pages 173-176 and Svātmārāma, an Indian yogi who lived during the 15th century CE, state that ''

'' (eating in moderation) is an important part of yoga practice. It is one of the Yamas (virtuous self restraints). These texts, while discussing yoga diet, however, make no mention of 'sattvic' diet. In Yoga diet context, the virtue of ''Mitahara'' 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. The application of sattva and tamas concepts to food is a later and relatively new extension to the ''Mitahara'' virtue in Yoga literature. Verses 1.57 through 1.63 of Hatha Yoga Pradipika 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. 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".KS Joshi, Speaking of Yoga and Nature-Cure Therapy, Sterling Publishers, , page 65-66 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. The practice of ''Mitahara'', in Hathayoga Pradipika, includes avoiding stale, impure and tamasic foods, and consuming moderate amounts of fresh, vital and sattvic foods.Steven Rosen (2011), Food for the Soul: Vegetarianism and Yoga Traditions, Praeger, , pages 25-29

Sattvic foods

According to

ayurveda Ayurveda (; ) is an alternative medicine system with historical roots in the Indian subcontinent. It is heavily practised throughout India and Nepal, where as much as 80% of the population report using ayurveda. The theory and practice of ayur ...

, 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).

Nuts and seeds

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.

Fruit

Fruits that are fresh and organic are considered sattvic. Fresh fruits are preferred to frozen or preserved in a sattvic diet.

Dairy

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 Clarified butter is butter from which all milk solids have been removed. The result is a clear, yellow butter that can be heated to higher temperatures before burning. Typically, it is produced by melting butter and allowing the components to ...

) 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.

Vegetables

Most mild

vegetables Vegetables are edible parts of plants that are consumed by humans or other animals as food. This original meaning is still commonly used, and is applied to plants collectively to refer to all edible plant matter, including flowers, fruits, ...

are considered sattvic. Pungent vegetables

leek A leek is a vegetable, a cultivar of ''Allium ampeloprasum'', the broadleaf wild leek (synonym (taxonomy), syn. ''Allium porrum''). The edible part of the plant is a bundle of Leaf sheath, leaf sheaths that is sometimes erroneously called a "s ...

, garlic and

onion An onion (''Allium cepa'' , from Latin ), also known as the bulb onion or common onion, is a vegetable that is the most widely cultivated species of the genus '' Allium''. The shallot is a botanical variety of the onion which was classifie ...

(tamasic) are excluded, including

mushrooms A mushroom or toadstool is the fleshy, spore-bearing fruiting body of a fungus, typically produced above ground on soil or another food source. ''Toadstool'' generally refers to a poisonous mushroom. The standard for the name "mushroom" is ...

, as all

fungi A fungus (: fungi , , , or ; or funguses) is any member of the group of eukaryotic organisms that includes microorganisms such as yeasts and mold (fungus), molds, as well as the more familiar mushrooms. These organisms are classified as one ...

are also considered tamasic. Some consider tomatoes, peppers, and aubergines as sattvic, but most consider the ''

Allium ''Allium'' is a large genus of monocotyledonous flowering plants with around 1000 accepted species, making ''Allium'' the largest genus in the family Amaryllidaceae and among the largest plant genera in the world. Many of the species are edible, ...

'' family (garlic, onion, leeks, shallots), as well as fungus (yeasts, molds, and mushrooms) as not sattvic.

Whole grains

Whole grain A whole grain is a grain of any cereal and pseudocereal that contains the endosperm, germ, and bran, in contrast to refined grains, which retain only the endosperm. As part of a general healthy diet, consumption of whole grains is associated ...

s provide nourishment. Some include organic

rice Rice is a cereal grain and in its Domestication, domesticated form is the staple food of over half of the world's population, particularly in Asia and Africa. Rice is the seed of the grass species ''Oryza sativa'' (Asian rice)—or, much l ...

, whole wheat,

spelt Spelt (''Triticum spelta''), also known as dinkel wheat is a species of wheat. It is a relict crop, eaten in Central Europe and northern Spain. It is high in protein and may be considered a health food. Spelt was cultivated from the Neolit ...

oatmeal Oatmeal is a preparation of oats that have been dehusked, steamed, and flattened, or a coarse flour of hulled oat grains ( groats) that have either been milled (ground), rolled, or steel-cut. Ground oats are also called white oats. Steel- ...

and

barley Barley (), a member of the grass family, is a major cereal grain grown in temperate climates globally. It was one of the first cultivated grains; it was domesticated in the Fertile Crescent around 9000 BC, giving it nonshattering spikele ...

. 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.

Legumes

Mung beans, lentils, yellow split peas,

chickpea The chickpea or chick pea (''Cicer arietinum'') is an annual plant, annual legume of the family (biology), family Fabaceae, subfamily Faboideae, cultivated for its edible seeds. Its different types are variously known as gram," Bengal gram, ga ...

s, aduki beans,

common bean ''Phaseolus vulgaris'', the common bean,, is a herbaceous annual plant grown worldwide for its edible dry seeds or green bean, green, unripe pods. Its leaf is also occasionally used as a Leaf vegetable, vegetable and the straw as fodder. Its Pla ...

s and bean sprouts are considered sattvic if well prepared. In general, the smaller the bean, the easier to digest.

Sweeteners

Most yogis use raw

honey Honey is a sweet and viscous substance made by several species of bees, the best-known of which are honey bees. Honey is made and stored to nourish bee colonies. Bees produce honey by gathering and then refining the sugary secretions of pl ...

(often in combination with dairy),

jaggery Jaggery is a List of unrefined sweeteners, traditional non-centrifugal cane sugar consumed in the Indian subcontinent, Southeast Asia, North America, Central America, Brazil and Africa. It is a concentrated product of Sugarcane juice, cane jui ...

, or

raw sugar Brown sugar is a sucrose sugar product with a distinctive brown color due to the presence of molasses. It is either an unrefined or partially refined soft sugar consisting of sugar crystals with some residual molasses content or produced by ...

(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.

Spices

Sattvic spices are herbs/leaves, including basil and

coriander Coriander (), whose leaves are known as cilantro () in the U.S. and parts of Canada, and dhania in parts of South Asia and Africa, is an annual plant, annual herb (''Coriandrum sativum'') in the family Apiaceae. Most people perceive the ...

. All other spices are considered either rajasic or tamasic. However, over time, certain Hindu sects have tried to classify a few spices as Sattvic. Spices in the new sattvic list may include

cardamom Cardamom (), sometimes cardamon or cardamum, is a spice made from the seeds of several plants in the genus (biology), genera ''Elettaria'' and ''Amomum'' in the family Zingiberaceae. Both genera are native to the Indian subcontinent and Indon ...

(yealakaai in Tamil, Elaichi in Hindi),

cinnamon Cinnamon is a spice obtained from the inner bark of several tree species from the genus ''Cinnamomum''. Cinnamon is used mainly as an aromatic condiment and flavouring additive in a wide variety of cuisines, sweet and savoury dishes, biscuits, b ...

(Ilavangapattai in Tamil, Dalchini in Hindi), cumin (seeragam in Tamil, Jeera in Hindi),

fennel Fennel (''Foeniculum vulgare'') is a flowering plant species in the carrot family. It is a hardy, perennial herb with yellow flowers and feathery leaves. It is indigenous to the shores of the Mediterranean but has become widely naturalized ...

(soambu in Tamil, Saunf in Hindi), fenugreek (venthaiyam in Tamil, Methi in Hindi),

black pepper Black pepper (''Piper nigrum'') is a flowering vine in the family Piperaceae, cultivated for its fruit (the peppercorn), which is usually dried and used as a spice and seasoning. The fruit is a drupe (stonefruit) which is about in diameter ...

(''Piper nigrum'') also known as 'Kali mirch' in Hindi, fresh

ginger Ginger (''Zingiber officinale'') is a flowering plant whose rhizome, ginger root or ginger, is widely used as a spice and a folk medicine. It is an herbaceous perennial that grows annual pseudostems (false stems made of the rolled bases of l ...

(ingi in Tamil, Adrak in Hindi) and turmeric (Manjai in Tamil, Haldi in Hindi). Rajasic spices like red 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.

Sattvic herbs

Other

herb Herbs are a widely distributed and widespread group of plants, excluding vegetables, with savory or aromatic properties that are used for flavoring and garnishing food, for medicinal purposes, or for fragrances. Culinary use typically distingu ...

s are used to directly support sattva in the mind and in

meditation Meditation is a practice in which an individual uses a technique to train attention and awareness and detach from reflexive, "discursive thinking", achieving a mentally clear and emotionally calm and stable state, while not judging the meditat ...

. These include ashwagandha,

bacopa ''Bacopa'' is a genus of 60 aquatic plants belonging to the family Plantaginaceae. It is commonly known as waterhyssop (or water hyssop, though this is more misleading as ''Bacopa'' is not very closely related to hyssop but simply has a somewh ...

, calamus, gotu kola,

ginkgo ''Ginkgo'' is a genus of non-flowering seed plants, assigned to the gymnosperms. The scientific name is also used as the English common name. The order to which the genus belongs, Ginkgoales, first appeared in the Permian, , and ''Ginkgo'' is n ...

, jatamansi, purnarnava, shatavari, saffron, shankhapushpi, tulsi and

rose A rose is either a woody perennial plant, perennial flowering plant of the genus ''Rosa'' (), in the family Rosaceae (), or the flower it bears. There are over three hundred Rose species, species and Garden roses, tens of thousands of cultivar ...

Rajasic (stimulant) foods

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.

Tamasic (sedative) foods

Sedative foods, also called static foods, or tamasic foods, are foods whose consumption, according to

, 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). Such foods sometimes include:

meat Meat is animal Tissue (biology), tissue, often muscle, that is eaten as food. Humans have hunted and farmed other animals for meat since prehistory. The Neolithic Revolution allowed the domestication of vertebrates, including chickens, sheep, ...

fish A fish (: fish or fishes) is an aquatic animal, aquatic, Anamniotes, anamniotic, gill-bearing vertebrate animal with swimming fish fin, fins and craniate, a hard skull, but lacking limb (anatomy), limbs with digit (anatomy), digits. Fish can ...

, eggs,

, garlic, scallion,

chive Chives, scientific name ''Allium schoenoprasum'', is a species of flowering plant in the family Amaryllidaceae. A perennial plant, ''A. schoenoprasum'' is widespread in nature across much of Eurasia and North America. It is the only spec ...

mushroom A mushroom or toadstool is the fleshy, spore-bearing Sporocarp (fungi), fruiting body of a fungus, typically produced above ground on soil or another food source. ''Toadstool'' generally refers to a poisonous mushroom. The standard for the n ...

alcoholic beverage Drinks containing alcohol (drug), alcohol are typically divided into three classes—beers, wines, and Distilled beverage, spirits—with alcohol content typically between 3% and 50%. Drinks with less than 0.5% are sometimes considered Non-al ...

, durian (fruit), blue cheese,

opium Opium (also known as poppy tears, or Lachryma papaveris) is the dried latex obtained from the seed Capsule (fruit), capsules of the opium poppy ''Papaver somniferum''. Approximately 12 percent of opium is made up of the analgesic alkaloid mor ...

, and stale food. Food that has remained for more than three hours (i.e., one yām), is according some commentators on chapter 17 of the

Bhagavad Gita The Bhagavad Gita (; ), often referred to as the Gita (), is a Hindu texts, Hindu scripture, dated to the second or first century BCE, which forms part of the Hindu epic, epic poem Mahabharata. The Gita is a synthesis of various strands of Ind ...

, in the tamasic mode.

Incompatible foods

Incompatible foods (viruddha)Verotta, Luisella; Macchi, Maria Pia; Venkatasubramanian, Padma (2015).
Connecting Indian Wisdom and Western Science: Plant Usage for Nutrition and Health
'. CRC Press, Boca Raton, USA. . pp. 25-26. are considered to be a cause of many diseases.Rastogi, Sanjeev (2014).
Ayurvedic Science of Food and Nutrition
'. Springer Science & Business Media. . pp.16, 31-32. In the ''

Charaka Samhita The ''Charaka Samhita'' () is a Sanskrit text on Ayurveda (Indian traditional medicine). Along with the '' Sushruta Samhita'', it is one of the two foundational texts of this field that have survived from ancient India. It is one of the three w ...

'', a list of food combinations considered incompatible in the sattvic system is given. 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. Examples of combinations that are considered incompatible include: * Salt or anything containing salt with milk (traditionally believed to produce skin diseases). * Fruit with milk products. * Fish with milk products (traditionally believed to produce toxins) * Meat with milk products * Sour food or sour fruit with milk products * Leafy vegetables with milk products * Milk pudding or sweet pudding with rice * Mustard oil and curcuma ( turmeric)

References

External links

{{Vegetarianism Ayurveda Diets Dietetics Eating behaviors of humans Health promotion Intentional living Vegetarianism Yoga