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Sattvic diet is a diet based on foods that contain one of the 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'', 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. Dairy products are recommended when the cow is fed and milked appropriately. In ancient and medieval era Yoga literature, the concept discussed is '' Mitahara'', 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 (; attributively , ; nominally , , ) is a classical language belonging to the Indo-Aryan languages, Indo-Aryan branch of the Indo-European languages. It arose in South Asia after its predecessor languages had Trans-cultural diffusion ...
word. ''Sattva'' is a complex concept in Indian 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". ''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 literature. For example, the
Tamil Tamil may refer to: * Tamils, an ethnic group native to India and some other parts of Asia ** Sri Lankan Tamils, Tamil people native to Sri Lanka also called ilankai tamils **Tamil Malaysians, Tamil people native to Malaysia * Tamil language, na ...
poet-philosopher Valluvar insists this in the 95th chapter of his work, the Tirukkural. 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 (; sa, योग, lit=yoke' or 'union ) is a group of physical, mental, and spiritual practices or disciplines which originated in ancient India and aim to control (yoke) and still the mind, recognizing a detached witness-consciou ...
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 '' Mitahara'' (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 The ''Haṭha Yoga Pradīpikā'' ( or Light on Hatha Yoga) is a classic fifteenth-century Sanskrit manual on haṭha yoga, written by Svātmārāma, who connects the teaching's lineage to Matsyendranath of the Nathas. It is among the most in ...
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


Nuts, seeds, and oils

Fresh nuts and
seed A seed is an embryonic plant enclosed in a protective outer covering, along with a food reserve. The formation of the seed is a part of the process of reproduction in seed plants, the spermatophytes, including the gymnosperm and angiosper ...
s that have not been overly roasted and salted are good additions to the sattvic diet in small portions. Choices include
almond The almond (''Prunus amygdalus'', syn. ''Prunus dulcis'') is a species of tree native to Iran and surrounding countries, including the Levant. The almond is also the name of the edible and widely cultivated seed of this tree. Within the genu ...
s (especially when soaked in water overnight and then peeled), hemp seeds, coconuts, pine nuts, walnuts, sesame seeds (til),
pumpkin seed A pumpkin seed, also known in North America as a pepita (from the Mexican es, pepita de calabaza, "little seed of squash"), is the edible seed of a pumpkin or certain other cultivars of squash. The seeds are typically flat and asymmetricall ...
s and flax seeds. Red palm oil is considered to be highly sattvic. Oils should be of good quality and cold-pressed. Some choices are
olive oil Olive oil is a liquid fat obtained from olives (the fruit of ''Olea europaea''; family Oleaceae), a traditional tree crop of the Mediterranean Basin, produced by pressing whole olives and extracting the oil. It is commonly used in cooking: ...
, sesame oil and flax oil. Most oils should only be eaten in their raw state.


Fruit

Fruits are an important part of the sattvic diet and all fruits are sattvic. They have a great importance because they contain all necessary nutrients and minerals, also they contain natural and healthy sugar.


Dairy

Milk must be obtained from an animal that has a spacious outdoor environment, an abundance of pasture to feed on, water to drink, is treated with love and care, and is not pregnant. The milk may only be collected once the mother's calf has its share. 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.


Vegetables

Most mild vegetables are considered sattvic. Pungent vegetables like hot peppers (rajasic), leek,
garlic Garlic (''Allium sativum'') is a species of bulbous flowering plant in the genus '' Allium''. Its close relatives include the onion, shallot, leek, chive, Welsh onion and Chinese onion. It is native to South Asia, Central Asia and northeas ...
and
onion An onion (''Allium cepa'' L., from Latin ''cepa'' meaning "onion"), 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 on ...
(which are tamasic) are excluded, including mushrooms, as all
fungi A fungus ( : fungi or funguses) is any member of the group of eukaryotic organisms that includes microorganisms such as yeasts and molds, as well as the more familiar mushrooms. These organisms are classified as a kingdom, separately fr ...
are also considered tamasic. Some consider tomatoes, peppers, and aubergines as sattvic, but most consider the '' Allium'' family (garlic, onion, leeks, shallots), as well as fungus (yeasts, molds, and mushrooms) as not sattvic. Sweet potatoes and rice are considered highly sattvic. The classification of whether something is sattvic or not is defined largely by the different schools of thought, and – even then – individually, depending on the understanding and needs of practitioners. Sometimes the given nature of certain foods can be neutralised by careful preparation. A practice is to drink freshly made vegetable juices for their prana, live
enzyme Enzymes () are proteins that act as biological catalysts by accelerating chemical reactions. The molecules upon which enzymes may act are called substrates, and the enzyme converts the substrates into different molecules known as products ...
s, and easy absorption.


Whole grains

Whole grains provide nourishment. Some include organic
rice Rice is the seed of the grass species '' Oryza sativa'' (Asian rice) or less commonly ''Oryza glaberrima'' (African rice). The name wild rice is usually used for species of the genera '' Zizania'' and '' Porteresia'', both wild and domesticat ...
, whole wheat, spelt, oatmeal and
barley Barley (''Hordeum vulgare''), a member of the grass family, is a major cereal grain grown in temperate climates globally. It was one of the first cultivated grains, particularly in Eurasia as early as 10,000 years ago. Globally 70% of barley p ...
. 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. Some preparations are khichdi (brown or white basmati rice cooked with whole or split mung beans, ghee and mild spices),
kheer Kheer, also known as payasam, is a sweet dish and a type of wet pudding popular in the Indian subcontinent, usually made by boiling milk, sugar or jaggery, and rice, although rice may be substituted with one of the following: daals, bulgur wh ...
(rice cooked with milk and sweetened), chapatis (non-leavened whole wheat flat bread), porridge (sometimes made very watery and cooked with herbs), and bread (sprouted grain bread). Sometimes yogis will fast from grains during special practices.


Legumes

Mung beans, lentils, yellow split peas, chickpeas,
aduki ''Vigna angularis'', also known as the adzuki bean , azuki bean, aduki bean, red bean, or red mung bean, is an annual vine widely cultivated throughout East Asia for its small (approximately long) bean. The cultivars most familiar in East Asia ...
beans, common beans and bean sprouts are considered sattvic if well prepared. In general, the smaller the bean, the easier to digest. Preparations include splitting, peeling, grinding, soaking, sprouting, cooking and spicing. Legumes combined with whole grains can offer a complete
protein 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, res ...
source. Some yogis consider the mung bean to be the only sattvic legume. Convalescent food in ayurvedic diet includes yusha soups made with lentils.


Sweeteners

Most yogis use raw
honey Honey is a sweet and viscous substance made by several 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 plants (primar ...
(often in combination with dairy),
jaggery Jaggery is a traditional non-centrifugal cane sugar consumed in the Indian Subcontinent, Southeast Asia, and Africa. It is a concentrated product of cane juice and often date or palm sap without separation of the molasses and crystals, and ...
, or raw 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.


Spices

Sattvic spices are herbs/leaves, including basil and coriander. 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 genera '' Elettaria'' and '' Amomum'' in the family Zingiberaceae. Both genera are native to the Indian subcontinent and Indonesia. They ar ...
(yealakaai in Tamil, Elaichi in Hindi), cinnamon (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, known as a peppercorn, which is usually dried and used as a spice and seasoning. The fruit is a drupe (stonefruit) which is about in dia ...
(''Piper nigrum'') also known as 'Kali mirch' in Hindi, fresh ginger (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. Salt is good in strict moderation, but only unrefined salts, like Himalayan salt or unbleached sea salt, not iodized salt.


Sattvic herbs

Other
herb In general use, herbs are a widely distributed and widespread group of plants, excluding vegetables and other plants consumed for macronutrients, with savory or aromatic properties that are used for flavoring and garnishing food, for medicina ...
s are used to directly support sattva in the mind and in
meditation Meditation is a practice in which an individual uses a technique – such as mindfulness, or focusing the mind on a particular object, thought, or activity – to train attention and awareness, and achieve a mentally clear and emotionally calm ...
. These include ashwagandha, bacopa, calamus, gotu kola, ginkgo, jatamansi, purnarnava, shatavari,
saffron Saffron () is a spice derived from the flower of ''Crocus sativus'', commonly known as the "saffron crocus". The vivid crimson stigma (botany), stigma and stigma (botany)#style, styles, called threads, are collected and dried for use mainly ...
, shankhapushpi, tulsi and
rose A rose is either a woody perennial flowering plant of the genus ''Rosa'' (), in the family Rosaceae (), or the flower it bears. There are over three hundred species and tens of thousands of cultivars. They form a group of plants that can be ...
.


Rajasic (stimulant) foods

Stimulant foods, also called mutative foods, mutable foods or rajasic foods, are foods that often provoke mental restlessness. They are not completely beneficial, nor are they harmful, to body or mind. Foods that cannot be categorized as either sentient or static are classified in this food group. These foods are thought by some to cause aggressive and dominating thoughts, especially towards others. Stimulant foods energize and develop the manipura (navel) chakra and body but do not promote advancement in the higher chakras. Such foods include:
caffeinated Caffeine is a central nervous system (CNS) stimulant of the methylxanthine class. It is mainly used recreationally as a cognitive enhancer, increasing alertness and attentional performance. Caffeine acts by blocking binding of adenosine t ...
drinks such as
coffee Coffee is a drink prepared from roasted coffee beans. Darkly colored, bitter, and slightly acidic, coffee has a stimulating effect on humans, primarily due to its caffeine content. It is the most popular hot drink in the world. Seeds of ...
, tea, cola drinks, energy drinks, brown or black chocolate,
ginkgo biloba ''Ginkgo biloba'', commonly known as ginkgo or gingko ( ), also known as the maidenhair tree, is a species of tree native to China. It is the last living species in the order Ginkgoales, which first appeared over 290 million years ago. Fossils ...
, spicy food, unfertilized eggs, food that is pungent, very much salty, bitter or is not balanced in taste.


Tamasic (sedative) foods

Sedative foods, also called static foods, or tamasic foods, are foods whose consumption, according to
Yoga Yoga (; sa, योग, lit=yoke' or 'union ) is a group of physical, mental, and spiritual practices or disciplines which originated in ancient India and aim to control (yoke) and still the mind, recognizing a detached witness-consciou ...
, 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). They are, however, sometimes necessary during times of great physical stress and pain. They help dull the pain and lower consciousness, allowing the body to repair itself. Such static foods may be deemed necessary in times of war or great distress. Static foods stimulate and strengthen the lower two
chakra Chakras (, ; sa , text=चक्र , translit=cakra , translit-std=IAST , lit=wheel, circle; pi, cakka) are various focal points used in a variety of ancient meditation practices, collectively denominated as Tantra, or the esoteric or ...
s, but will not assist in beneficial development of the higher chakras. In fact, they are usually detrimental to the advancement of the higher chakras. Such foods sometimes include: meat,
fish Fish are Aquatic animal, aquatic, craniate, gill-bearing animals that lack Limb (anatomy), limbs with Digit (anatomy), digits. Included in this definition are the living hagfish, lampreys, and Chondrichthyes, cartilaginous and bony fish as we ...
, fertilized eggs,
onion An onion (''Allium cepa'' L., from Latin ''cepa'' meaning "onion"), 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 on ...
,
garlic Garlic (''Allium sativum'') is a species of bulbous flowering plant in the genus '' Allium''. Its close relatives include the onion, shallot, leek, chive, Welsh onion and Chinese onion. It is native to South Asia, Central Asia and northeas ...
, scallion, leek,
chive Chives, scientific name ''Allium schoenoprasum'', is a species of flowering plant in the family Amaryllidaceae that produces edible leaves and flowers. Their close relatives include the common onions, garlic, shallot, leek, scallion, an ...
,
mushroom A mushroom or toadstool is the fleshy, spore-bearing fruiting body of a fungus, typically produced above ground, on soil, or on its food source. ''Toadstool'' generally denotes one poisonous to humans. The standard for the name "mushroom" is ...
,
alcoholic beverage An alcoholic beverage (also called an alcoholic drink, adult beverage, or a drink) is a drink that contains ethanol, a type of Alcohol (chemistry), alcohol that acts Alcohol (drug), as a drug and is produced by Ethanol fermentation, fermentat ...
, durian (fruit), blue cheese,
opium Opium (or poppy tears, scientific name: ''Lachryma papaveris'') is dried latex obtained from the seed capsules of the opium poppy '' Papaver somniferum''. Approximately 12 percent of opium is made up of the analgesic alkaloid morphine, which ...
, and stale food. Food that has remained for more than three hours (i.e., one yām), is according to chapter 17 of the Bhagavad Gita, in the tamasic mode.Chapter 17 verse 10 of the bhagavad gita
/ref>


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.31-32.
In the ''
Charaka Samhita The ''Charaka Samhita'' (, “Compendium of '' Charaka''”) 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 anci ...
'', 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 (produces skin diseases). * Fruit with milk products. * Fish with milk products (produces 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)


See also

*
Ayurveda Ayurveda () is an alternative medicine system with historical roots in the Indian subcontinent. The theory and practice of Ayurveda is pseudoscientific. Ayurveda is heavily practiced in India and Nepal, where around 80% of the population rep ...
* Diet in Hinduism *
Jain (Satvika) Jain vegetarianism is practised by the followers of Jain culture and philosophy. It is one of the most rigorous forms of spiritually motivated diet on the Indian subcontinent and beyond. The Jain cuisine is completely lacto-vegetarian and also ...
* Lacto vegetarianism *
Ital Ital, also spelled I-tal (), is food often celebrated by those in the Rastafari movement. It is compulsory in the Bobo Ashanti and Nyabinghi mansions, though not in the Twelve Tribes of Israel. The word derives from the English word "vital", ...
* Kosher * Halal


References


External links

{{Simple living Diets Yoga Ayurveda Vegetarianism