Sattvic Diet for Peaceful & Healthy Lifestyle

sattvik diet

What is Sattvic Diet

Sattvic is received from a Sanskrit word “Sattva“. Sattva is a concept from Indian Yogic way of philosophy. The Sattvic diet, also called the Yogic diet, is a way of eating in which people choose to consume nourishments with sattvic characteristics or qualities. Sattvic foods are Equilibrating and balanced, and they are bountiful & lavish. Sattvic diet can help increase your practice and Encourage a cool mind and fit body with a balanced stream of energy between the two. The spirit relies upon the body and the body relies upon food.

According to Ayurveda, Saatvik foods are vital to preserving the balance of a healthy mind and body, to keep up this balance, Ayurveda states to eat as indicated by one’s dosha. These doshas relate to our physical and personality traits. Our bodies are comprised of three doshas: Vata, Pitta and Kapha. We ought to eat in understanding to these, so we don’t exasperate or irregularity our mind-body.

Sattvic diets are fresh fruits and nutritive vegetarian diets like natural nuts, seeds, whole grains, and oily fruits, legumes and vegetables that help fabricate the brain tissue and create Ojas and foods are attractive in appearance and harvested at the correct time of year.

What is Guna?

In Samkhya philosophy, a guṇa is one of three qualities of nature “tendencies” which are passion (rajas), dullness or inertia (tamas), and goodness or purity (sattva). These three qualities define and reflect our health, behaviour, thinking and diet.

The Three Gunas

As per Srimad Bhagwad Geeta, the food every individual chooses is of three kinds, as indicated by the three methods of material nature-Satvic, Rajasic and tamasic. Our food habits say a lot about us:

āyuḥ-sattva-balārogya-sukha-prīti-vivardhanāḥ
rasyāḥ snigdhāḥ sthirā hṛidyā āhārāḥ sāttvika-priyāḥ (chapter 17, verse 8)

Sattva Foods: that promote longevity, firmness of mind, strength, health, happiness and delight, nutritious, smooth and which are soulful, oleaginous, substantial and agreeable, are dear to one enriched with sattva.

kaṭv-amla-lavaṇāty-uṣhṇa- tīkṣhṇa-rūkṣha-vidāhinaḥ
āhārā rājasasyeṣhṭā duḥkha-śhokāmaya-pradāḥ (chapter 17, verse 9)

Rajasic Foods:  are those that are very bitter, sour, salty, hot, pungent, dry, and burning and which produce pain, grief, and disease.

yāta-yāmaṁ gata-rasaṁ pūti paryuṣhitaṁ cha yat
uchchhiṣhṭam api chāmedhyaṁ bhojanaṁ tāmasa-priyam (chapter 17, verse 10)

Tamasic Foods: Food which is not properly cooked, lacking in essence, putrid and stale, and even ort and that which is unfit for sacrifice, is dear to one possessed of tamas.

In terms of activity, the simple definition of  Sattva Rajas and Tamas is as follows:

  • Tamas = Inertia
  • Rajas = Movement
  • Sattva = Balance

In terms of colors, the gunas can be thought of in this way:

  • Tamas = Black  (The Absence of all Colors)
  • Rajas = The Different Colors (although traditionally represented as red)
  • Sattva = White  (The Synthesis of all Colors)


Image Source: The Healthy Vegan – ISHTARA

Quality of Three Gunas

Tamasic State is a state of darkness, laziness, disgust, attachment, depression, helplessness, doubt, guilt, shame, boredom, addiction, hurt, sadness, apathy, confusion, grief, dependency, ignorance.

Rajasic State is a state of anger, euphoria, anxiety, fear, irritation, worry, restlessness, stress, courage, rumination, determination, chaos.

Sattvic State is a state of delight, happiness, joy, peace, wellness, freedom, love, compassion, equanimity, empathy, friendliness, focus, self-control, satisfaction, trust, fulfilment, calmness, bliss, cheerfulness, gratitude, fearlessness, selflessness.

There are Three Types of Foods Categorized by Their Primal Nature:

Rajasic Diet: A Rajasic Diet primarily contains spices and rich in taste like onion and garlic, fried food, black pepper, coffee, Tea (both black and green), refined food, Energy drinks, sweet foods and chocolates and so on. These foods give instant energy for a short period, in any case, we get the experience an energy low or stress as well. mostly a Rajasic quality diet disturbed the balance of mind and body. This type of diet is taking care of the body at the expense of the brain.

Tamasic Diet: This diet primarily consists of reheated foods, artificially processed foods like eggs, meat, liquor, cigarettes etc. A tamasic person will be dull, tedious, unmotivated, imprudent and lazy. They will encounter illnesses such as diabetes, obesity and liver disease.

Sattvik Diet: This diet is a purely vegetarian diet includes seasonal fresh fruit, ample of fresh vegetables, whole grain, sprouted grain, pulses, sprouts, dried nuts, sesame seeds, honey,  fresh herbs, milk and dairy products which is good for the digestive system.  It nourishes the body and mind and this is the purest diet for a consciously spiritual and healthy life. A Sattvic diet is great for those people who want to live a tranquil, quiet and thoughtful life. Sattvic diets include the eating regimen of numerous sages, yogis, and spiritual teachers.


Image Source: No Karma Food

What to do to become a Sattvic?

First of all, you need to change your diet and routine. A sattvic person is stable, calm, quiet, intelligent, creative and living a spiritual and healthy lifestyle. You should focus on your work, self, self-improvement, and intellectual or spiritual pursuits. Maintaining a positive nature, demonstrating generosity, kindness, openness, fairness (equality), and forgiveness also increases the Sattvic Guna. It is the state of purity and balance, clarity, compassion, devotion and faith.

Sattvic Diet Includes:

Nut/Seed: Hemp Seeds, Coconuts, Pine Nuts, Walnuts (Akhrot), Sesame Seeds (til), Pumpkin Seeds and Flax Seeds, Brazil Nuts.

Fruits: Fruits are a significant part of the sattvic diet and all fruits are sattvic. Apples, Kiwi, Prunes, Apricots, Loquat, Tangerines, Bananas, Lychee, Pomegranate, Cantaloupe, Mango, Papaya, Cherries, Melons, Nectarines, Cranberry, Honeydew, Oranges, Grapefruits, Watermelon, Pineapples, Grapes, Peaches, Plums, Guava, Pears, Persimmon.

Sprouted Whole Grains: Whole grains give nourishment, include organic rice, whole wheat, Amaranth, Barley, Buckwheat, Bulgur, Millet, Quinoa, Rice: Basmati, Brown Rice. Sometimes the grains are gently broiled before cooking to evacuate a portion of their heavy quality.

Wheat and different grains can be grown before cooking also. A few arrangements are:

  • Kicharee
  • Kheer
  • Chapatis
  • Porridge
  • Bible bread (sprouted grain bread)

Spices: Spices in the sattvic list may include – Asafoetida (Hing), Coriander, Basil, Cumin, Nutmeg, Black Pepper, Fennel seed, Parsley, Cardamom, Fenugreek, Turmeric, Cinnamon, Cloves, Ginger.

Vegetables:  Most mild vegetables are considered sattvic. Potatoes and rice are considered highly sattvic. 
Artichokes, Eggplant, Lettuce, Beets, Mustard, Greens, Asparagus, Daikon, Onions, Endive, Fennel, Maitake, Parsnips, Bok Choy, Peas, Broccoli, Green Beans, Potatoes, Brussels Sprouts, Kale, Radishes, Cabbage, Leeks, Lima Beans, Shallots, Carrots, Celery, Spinach, Cauliflower, Chard, Chanterelles, Sprouts, Corn, Squash, Shitake, Mushrooms, Watercress, Turnips, Yams.

Sweeteners: Most yogis utilize raw honey, jaggery, or crude sugar (not refined). Others utilize alternative sweeteners, Like stevia or stevia leaf, Cane juice, Fruit Juices, Maple Syrup.

Sattvic Herbs: Ashwagandha, Bacopa, Calamus, Gotu kola, Ginkgo, Jatamansi, Purnarnava, Shatavari,
Saffron, Shankhapushpi, Tulsi, Rose.

Oils: Olive, Safflower, Sesame, Sunflower, Garbanzo, Lentils, Mung,  Flax Oil. Most oils should just be eaten in their crude state, however, a few oils like ghee, sesame oil, palm oil, and coconut oil can be utilized in cooking.

Legumes: Mung beans, lentils, yellow split peas, chickpeas, aduki beans, common beans, organic tofu, and bean sprouts are considered sattvic if well-groomed.

Seed/Nut Milk & Cheese: Seed milk, Hemp milk, Almond or other nut milk, yogurt, cheese (paneer), Butter must be fresh.

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