“Oh no, not again! Just vegetables, no meat?” That’s what I often said to my mother when I was young. Perhaps we couldn’t afford it, or maybe the scarcity of meat and eggs was common back then. Even onions, ginger, or garlic in our meals were a rare thing. We had to wait for Dashain to savor these delicacies. Our daily sustenance consisted of what we called ‘plain’ food – daal (lentils), bhaat (rice), tarkari (vegetables), saag (leafy greens), and the indispensable chatani or achar (pickle). Now, in retrospect, I realize that we unknowingly adhered to a ‘sattvic diet’—a humble and unadulterated way of eating that has long been embraced by yogic practitioners. This diet, simple and natural in essence, is said to have numerous benefits.

During my usual work in Research and Development, I came across a Sanskrit sloka: Aharasuddhau sattva-suddhih, Sattva-suddhaudhruvasmrtihidhruvasmrti-lambhesarva-granthinamvipra-moksah [Chandogya Upanishad 7.26.2]. This sloka translates to ‘From purity of food comes purity of mind, and from purity of mind comes freedom from all bondages which liberates a person. You become what you eat. Food is the matter that your mind is composed of.’

In the teachings of traditional yoga, foods are classified into three categories: ‘sattva’, ‘rajas’, and ‘tamas’. These three categories are called ‘gunas’ (characteristics) and represent the three qualities that are present in everything; including food. Sattva is considered the highest guna, representing balance and harmony. This is the ideal state. Rajas is a guna that represents activity and movement. According to Ayurveda, it’s believed too much rajas leads to stress, overstimulation, and over-excitement. Tamas is the lowest guna, representing darkness, inertia, and heaviness. Too much tamas leads to laziness, dullness, and stagnation. Sattva is the ideal state of being. So, sattvic foods are believed to promote a sattvic state—meaning they enhance clarity, harmony, and balance in the body and mind. A sattvic diet includes foods that are light, fresh, and healthy. In practice, that means eating things that are vegetarian, nutritious, fresh, and tasty. Sattvic foods are typically vegetarian and include fresh fruits and vegetables, whole grains like brown rice and quinoa, legumes like lentils and chickpeas, nuts and seeds, herbs and spices like ginger, turmeric, coriander, honey and jaggery. Sattvic foods are typically consumed in their natural form, without being processed or refined. They are also prepared with mindfulness and positive intention. Sattvic diet is extremely nutritious as 40 percent of it includes raw vegetables and fruits usually eaten in the form of salads. This means salad should be a part of our everyday meals. Vegetables and fruits have the maximum nutrients, minerals, and fiber when eaten in the raw form. This promotes easy digestion due to fiber-rich food. Consuming it leaves you feeling satiated that will prevent you from snacking mindlessly before the next meal. ‘ According to Ayurveda, each bite of food has to be chewed 24 times before swallowing. This helps complete the absorption of nutrients from food and improves digestion. Slow chewing of food instantly boosts metabolism and is proven to reduce fat absorption as well. Sattvic foods are low in carbohydrates and calories. It’s rich in protein, vitamins, and minerals. Consuming natural fresh foods provides all the necessary nutrients, dietary fiber, antioxidants, proteins, minerals, and monounsaturated fats necessary for the healthy functioning of your body. If this diet is followed regularly, it boosts your body’s immunity by building a healthier immune system. There are numerous benefits of a sattvic diet for the body and mind, including increased energy and vitality, improved digestion, reduced inflammation, improved mental clarity and focus, and enhanced spiritual growth and development. However, there are some concerns regarding the sattvic diet. While the sattvic diet is generally considered safe and healthy, it might not be appropriate for everyone. For example, athletes or individuals with high energy needs might require more protein and calories than the sattvic diet provides. Additionally, those with certain medical conditions might need to modify their diet accordingly. But this diet is popular among people who practice yoga and exercise on a daily basis. Food is considered to be healthy if it brings energy and freshness to the body and mind when consumed. On the other hand, if you feel sleepy and lethargic after having food, it means that food isn’t compatible with your body. Scientists have proven that a good diet brings energy, peacefulness, and happiness to the mind and body. The sattvic diet is loaded with goodness that maintains the balance in body and mind. With a healthy body and mind, our life expectancy goes up. People who are seeking spiritual growth should follow the sattvic diet. Toxicity in the body can be seen visibly if you feel a sense of bloating, headache, skin rashes, fatigue, acne, or nausea. If you are regularly experiencing these symptoms, there is a need to change your diet and detoxify your body. And a sattvic diet can help with that. I recommend fasting once every month. Having a glass of warm water mixed with a pinch of turmeric and honey every morning removes toxins from your body. Practicing yoga or meditation along with a healthy diet also helps cleanse your body. You will notice visible changes in your body within a month of having a sattvic diet. You will wake up feeling refreshed in the morning without any tiredness and drowsiness. Your body feels light, agile, energetic, and flexible. Your mood is elevated bringing in a significant change in the productivity of your work. There are many benefits of following the sattvic diet. During this modern age, it might not seem possible to follow this diet strictly, but we can slowly incorporate it along with our regular diet. Once we reap the benefits of it, I’m sure we will be motivated to follow them regularly. It’s far better to utilize easily available resources to improve our health instead of going to doctors or nutritionists with long lists of health problems.