3 types of food that affect our wellbeing: sattvic rajistic tamasic | Ayurveda gunas
- Cara Wiseroots
- 3 days ago
- 8 min read
The ancient Indian ‘science of life’, Ayurveda advises on the health benefits and energy of food we consume, there are three main categories:
Sattvic = pure & nourishing
Rajasic = stimulating & heat producing
Tamasic = heavy & slow moving
These groups will profoundly affect our physical, mental, and spiritual wellbeing when. consumed on a daily basis, and to
understand these food categories can help us make daily conscious food choices about what we consume and how it impacts our overall health short and long term, let’s go!
SATTVIC FOODS
Sattvic Food: Pure & Nourishing and harmonious for Body, Mind, and Spirit.
Sattvic foods increase overall wellbeing: they are rich in fiber, essential nutrients and antioxidants, aid digestion, promote a healthy metabolism, increase vitality, promote mental clarity. They are believed to enhance spiritual growth and lead to a calm and peaceful state of mind and a deeper sense of inner peace. Sattvic foods are light, easy to digest and provide a high energy level to the body. They are ideal for individuals seeking a healthy and balanced lifestyle.
SATTVIC FOOD LIST:
Fresh fruits and vegetables
Whole grains such as brown rice, quinoa, and barley
Legumes such as lentils, beans, and chickpeas
Nuts and seeds such as almonds, cashews, and sesame seeds
Herbal teas such as chamomile, peppermint, and ginger tea
Organic dairy products such as milk, and ghee (clarified butter)
identification: Sattvic foods are fresh, organic, pure, and unprocessed.
sattvic qualities: Sattvic foods are believed to promote clarity, peace, and spiritual awareness.
RAJISTIC FOODS
Rajasic Foods are Stimulating and Energetic and ‘heat producing’, usually having a stimulating and fiery nature, they include spicy, pungent, and heavily seasoned foods, oily, fried, or caffeinated foods. They can provide bursts of energy and excitement, but overconsumed can lead to restlessness, irritability, anxiety, hyperactivity and imbalances in the body and mind if consumed in excess.
Consume these foods in moderation and balance them with sattvic foods to maintain harmony in your diet, body and mind:
RAJISTIC FOODS
Spicy foods: chilli peppers, garlic, and onions
Fried foods: chips, any fried foods
Stimulants such as coffee, tea, chocolate
Egg, Meat, fish, and poultry
Fermented foods: pickles, vinegar
salt
sugar
identification: Rajasic foods are typically spicy, stimulating, and energizing.
rajistic qualities: Rajasic foods may lead to restlessness, aggression, and overstimulation.
Excessive intake of rajasic foods can lead to: digestive issues, increased aggression, restlessness.
TAMASIC FOODS
Tamasic foods are Dulling, Inert, heavy and slow moving. Tamasic foods are believed to slow the body and induce lethargy, cloud the mind and contribute to negative emotions such as laziness, anger or greed. A diet ladened with tamasic foods can negatively impact our overall well-being and obstruct spiritual growth.
They can contribute and cause digestive disorders, obesity, fatigue, and a feeling of heaviness. Minimise tamasic foods and opt for lighter more nourishing alternatives
TAMASIC FOODS
All Processed and refined foods such as white bread, pasta, and sugar
Stale or leftover food older than 24 hours old, canned foods, packet food, microwave food
Meat that is not freshly prepared
Alcohol and drugs
Overly spicy or fried foods
Artificial sweeteners and additives
foods that are excessively sugary or salty
tamasic identification: heavy, processed, and dull
tamasic qualities: induce lethargy, confusion, and negative emotions.
excessive intake of tamasic foods can lead to: general ill health, lack of vital nutrients vitamin & mineral deficiency, gut issues, digestive issues, immunity issues, weight gain, lethargy, emotional instability.
BALANCING YOUR DIET
The key is mindfulness! be mindful of the qualities of each food type for optimal health and make conscious choices accordingly, a healthy balance is essential. A diet is recommended which predominantly composed of foods from the nourishing sattvic food group, with moderate consumption of rajasic and tamasic foods usually acceptable, unless you have a health condition or specialised diet plan.
MINDFUL EATING
is a daily practice that involves being fully present and conscious while choosing, preparing and consuming food.
When we eat, conscious mindful eating will allow us to include in our diet a choice of aromas, textures and flavours we can savor, helping to deepen our connection with the food we eat and the nourishment we receive from it cultivating gratitude and make healthier food choices
FOOD PRAYER say a prayer, even a simple thank you makes all the difference, such as: ‘we thank nature forthis food with love’ before you eat, or simply offer grattitude ‘with gratitude thank you for this food’ and think of the same laces it was grown, how it grew, the people involved, the foods journey to your plate.
BLESS FOOD bless your food to increase its energy, say a simple line such as: ‘ we bless this food with love’
DOWSE FOOD to see if it’s beneficial for you to consume
DANGERS OF IMBALANCED DIET
Consuming an imbalanced diet, filled with excessive rajasic or tamasic foods can have adverse effects on our health, it is essential to maintain a balanced diet
POSITIVE DIET CHOICES
follow these simple tips to include more ‘sattvic energy in your diet’. Incorporate Sattvic Qualities in Your Daily Meals:
Opt for fresh foods cooked and eaten within 24 hours
choose organic or home grown, produced foods if possible
locally source foods
eat foods in season
Prepare meals with love and gratitude
avoid excessive spices, oils, and artificial additives, read labels and packets to cut out unnecessary enumbers and preservatives
don’t fry or microwave foods
Avoid overly processed, refined foods or additives and preservatives.
Cook foods using healthy methods such as steaming, or sautéing.
be mindful of moderation, and be aware and conscious when making dietary choices
Listen to your body’s needs and make adjustments accordingly to your health and diet requirements
Embrace a diverse and nourishing diet that supports your entire wellbeing: physical, mental, and spiritual
Eat slowly and mindfully, focusing on the flavours and textures of each bite.
Pay attention to the body’s hunger and fullness signals and stop eating when satisfied as if you overeat any food will turn into tamasic (even a sattvic food!)
Avoid overeating or undereating, as both can lead to imbalances in the body and mind and all foods will turn tamasic
CONCLUSION
Food has a profound daily impact on our well-being more than we imagine, we are what we eat!
Be conscious in your choosing, selection, preparing and eating of the food you consume and understand the different types of ayurvedic (guna) food choices: Sattvic, rajasic, and tamasic foods and their effects on our body, mind, and consciousness.
FAQ
Frequently Asked Questions On the Sattvic Diet
HOW CAN I TRANSITION TO A SATTVC DIET?
do any diet change transition gradually. it is recommended you Gradually reduce the consumption of processed and spicy foods, and replace them with alternatives: add in more fresh fruits, fresh vegetables, whole grains, and dairy products into your daily meals. consciously check in to see how the new diet is affecting you, if it’s for the better continue
SHOULD I STRICTLY ADHERE TO A SPECIFIC TYPE OF FOOD?
The key is everyone’s food needs are individual, it is best to listen to your body’s needs, personal health requirements and find the right balance for you.
A predominantly sattvic diet is generally good for most people filled with fresh foods and recommended for overall good health, occasional consumption of rajasic and tamasic foods may be acceptable as long as it is done mindfully in moderation
CAN I CONSUME RAJISTIC AND TAMASIC FOODS?
Yes, if you are well and active consume in moderation and balance with sattvic foods to help neutralise their effects. If you are ill depending on your individual circumstances and activities it may be best to avoid these food groups and opt for s as more sattvic diet depending on your dietary needs.
I DONT LIKE BLAND FOODS, HOW CAN I MAKE SATTVIC FOODS MORE TASTY?
look for recipes for Sattvic foods that appeal to you and help you make creative and tasty dishes. Experiment with fresh herbs, spices, lemon juice and natural flavor enhancers to make your sattvic meals more tasty and satisfying. the following spices in moderation are still classed as sattvic:
ginger
turmeric
cinnamon
fennel seeds
cumin seeds
coriander seeds
salt & pepper in moderation
Sattvic foods often incorporate a balance of all six tastes: sweet, sour, salty, bitter, pungent, and astringent. This balance is thought to promote holistic health.
CAN I EAT EGGS?
Yes, in moderation. Eggs are rajistic in nature, eggs are highly nutritious they are considered heavy in nature according to Ayurveda. This heaviness makes them hard to digest. People who are ovo vegetarian with strong digestive power can definitely include eggs in their diet. Ayurveda texts state that eggs are effectively used as medicine. Modern medicine explains that an egg has 9 essential fatty acids along with omega 3 fatty acids. A large egg contains over six grams of protein. It has 4.5 grams of fat which is only 7 percent of the daily value. Only one-third (1.5) grams is saturated fat and 2 grams are mono-unsaturated fat. They contain, in varying amounts, almost every essential vitamin and mineral needed by humans as well as several other beneficial food components.
Some sects of religions do not eat eggs and class them as ‘meat’
CAN I STILL EAT MEAT?
Some people require meat in their diet due to health conditions such as the elderly, diabetics or those choosing to eat meat for personal or health reasons etc
Meat can be eaten in moderation, meat fish and poultry are classed as rajistic foods, and tamasic if the Meat is not freshly prepared (ie: canned or tinned meat is tamasic), all meat is recommended in moderation as part of a health diet choice.
All meat fish and poultry have certain qualities, such as in ayurveda
CHICKEN is nourishing. It clarifies the voice, promotes strength and produces sweating, and is an aphrodisiac
FISH improves strength, nourishing, unctuous (oily fatty) and aphrodisiac. Helps gain weight and is not recommended for daily consumption
PORK is classed as ‘blood building but hard to digest’
LAMB is a tonic, increases muscle strength, the fat can be heavy to digest for some. Lamb is a laxative and vermifuge (dispels worms & parasites) and tonic.
When choosing meat, fish or poultry ensure that:
the animal is from a good source, ie it is free range or well looked after during its life, don’t choose industrial farmed animals or animal produce
the animal is consciously honoured for providing meat for you, if you can express gratitude and say a prayer
for those practicing religious abstinence from meat it is your personal religious choice. (for people following ahimsa this may be a hot potato! the key here is to not attach or judge another on their dietary choice)
thank you for reading my blog and i hope you enjoy finding inspiration for a better life
Cara Wiseroots CAM & YA SYT yoga teacher
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disclaimer
always visit a doctor / health care practitioner before undertaking diet changes
the information in this blog is classified as for information only and is only my story and point of view, please do your own research as you are liable for your own safety
Always check contraindications before taking any remedy or herbal supplement or contact a professional
t&c apply
References:
Ayurveda Encyclopedia Published by NIIMH, CCRAS Hyderabad
ayurveda encyclopedia, swami tirtha
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