The Yogic/Sattvic Diet

For information purposes only. Does not represent the recommendations of Public Health Services

The Yogic/Sattvic Diet

Vegetarian styles of eating exclude animal products to varying degrees…

Lacto-ovo Vegetarians eat both eggs and milk products

Lacto = milk Ovo = egg

Lacto Vegetarians include milk

Vegan exclude all animal products

What influences our food choices?

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Examples of spiritual dietary rules

Islam- avoid pork, only eat Halal meat

Mormon- avoid tea, coffee, alcohol Hindu- avoid beef, pork, eggs Judaism- avoid pork, seafood,

meat/poultry, only eat Kosher foods

Examples of spiritual dietary rules

The Spiritual Path of Siddha Yoga recommends a Lacto-Vegetarian Diet within the Ashram. Outside of the Ashram, the adherents are encouraged to follow a vegetarian diet in as much as that is possible considering their environment.

Source: Correctional Services of Canadahttp://www.csc-scc.gc.ca/text/prgrm/chap/diet/diete-

03_e.shtml


The Yogic/Sattvic Diet Yoga teaches that a vegetarian diet is

best for spiritual life but also for good overall health

“Various grains, fruits, roots; and for beverages: milk and pure water openly exposed to air and sun- are decidedly the best natural food for man.” –Sri Yukteswar (the guru of Paramahansa Yogananda )

Health Benefits of Vegetarian Eating:

Well planned vegetarian eating can reduce the risk of:

Obesity

Heart Disease (High Blood Pressure, Coronary Artery Disease)

Cancer (particularly colorectal cancer)


More than a Vegetarian diet The sattvic diet is a spiritual type of

vegetarianism. Body consciousness, calming of the mind, increased prana and spiritual fastings are all a part of this lifestyle.

For this reason, the sattvic diet is much more disciplined than a vegetarian diet.


Traditional Sattvic Diet Consists of organic, whole, natural fruits &

vegetables, grains, nuts and seeds Organically grown foods, naturally ripened and

harvested often carry the highest level of prana Preparation

The attitude in which food is prepared is just as important as the quality of the food itself

Foods grown and prepared with care and a positive feeling will ensure only nourishment is being absorbed


Modern Sattvic Diet

Vegetarian Does not include

White flour, White sugar, Junk food, Excessively spicy or salty foods, Fried food, and Other forms of food that unnaturally stimulate

your mind and/or blood sugar It avoids meat, alcohol, garlic and onions.

Some also exclude fish and eggs.


Three Gunas of Food

Sattvic Foods which are considered clean and pure Savoury, smooth, firm and pleasant to the

stomach Rajastic

Foods that cause over-stimulation and agitation Pungent, sour, harsh or astringent

Tamasic Foods that leave us tired and sluggish Stale, tasteless, rotten or foul


Sattvic Foods

Light in nature

Easy to digest

Refreshing and not disturbing to the mind

Eaten in modest portions and chewed slowly to enjoy taste and texture of the food itself, not spices or seasonings


Fresh Organic Fruit

Most fruit are considered sattvic

Examples are apples, grapes, berries, bananas, apricots, melons, oranges, peaches and plums


Fresh Organic Vegetables

Most mild vegetables are sattvic Leafy greens, beets, carrots, squash,

celery sweet potatoes and cucumber Some vegetables are rajastic and

tamasic Pungent (rajastic): hot peppers, onions

and garlic Gas-forming (tamasic): mushrooms and

potatoes


Fresh Organic Milk Products

Milk & dairy can be consumed if the product is organic and the cows have been treated fair and raised naturally

It is believed that excess mucous and toxins are released in badly treated cow’s milk

Milk can be diluted and warmed with mild spices and served with raw honey to overcome mucous forming tendencies

*Caution- raw honey may not be safe* Examples

Milk, clarified butter, fresh cheese, whey and fresh yogurt


Nuts, Seeds & Oils

Small portions of nuts and seeds (not overly roasted or salted)

Flax seeds, sesame seeds, walnuts and pine nuts (peeled and soaked)

Olive, sesame and flax oil (cold pressed)


Whole grains

Organic rice, barley, spelt whole wheat and oatmeal

Yeasted breads are not recommended unless it is toasted

Lightly roasting grains prior to preparation will help to remove their heavy quality


Legumes

Lentils, split peas, organic tofu and bean sprouts are all considered sattvic

The general rule is that the smaller the bean the easier it is to digest

If consumed with whole grains it offers a complete protein combination


Spices & Sweeteners

Mild spices including basil, cardamom, cinnamon, coriander,

cumin, fennel, fresh ginger and turmeric

Spices like black pepper, red pepper and garlic are generally considered rajastic, but are sometimes used in small amounts

Raw honey and raw sugar (Caution: raw honey may not be safe)


Supplementary Protein

Various approaches Most Yogis do not eat flesh foods. It is

believed that the anger and killing the animal is transferred during consumption

Another approach is to avoid the flesh of mammals. This allows for consumption of fish, poultry and eggs. However, they should not be consumed more than four times per week

A more strict approach relies solely on dairy products for protein, because it is non-harming and given freely


Is there any scientific evidence to support the yogic diet?

Indian study: “Linkage of concepts of good nutrition in yoga and modern science” 2007, Current Science


Study Findings

Sattvic food found to be high in micronutrient density (ie. Lots of nutrition per calorie)

Most Sattvic food found to be low in fat (only 18% were high fat)

42% of Rajistic foods high in fat 72% of Tamasic foods high in fat


Study Findings

Significant association between Tamasic food intake and anxiety Supports mind-body principle of yoga

Documents

The Yogic/Sattvic Diet