In today's health-conscious society, we are constantly being bombarded with ideas of 'perfect' health, and the 'tools' to achieve it in the form of an overwhelming number of diet options. Low fat, no fat, low carb, no carb, high carb, high protein, low protein, Atkins, Jenny Craig, Weight Watchers, South Beach ... the list is never ending!
In the midst of this mind-boggling array, one must consider alternative solutions, including the traditional therapies inculcated in Ayurvedic medicine. The focus of Ayurveda is to create balance and harmony by altering the method by which food is prepared and consumed.
What is an Ayurvedic Diet?
Ayurvedic diet is not really a 'diet' in the typical sense of the word. It does not offer quick fixes, neither does it have long lists of 'haves' and 'have nots'. Instead, Ayurveda suggests that an individual changes his relationship with food which helps to achieve a healthier lifestyle.
Ayurveda considers eating to be a divine act. Eating is akin to doing a 'yagna' (oblation to fire). The digestive fire, 'Jataragni', is the Lord Krishna himself and while eating we should feel that we are feeding the internal divine within our selves.
Lord Krishna in 'Bhagavad-Gita' says:
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"Aham vaishvanaro bhutva praaninaam dehamaashritah |
(I stay in all living beings as 'vaishvanaragni' or Digestive fire and digest all four types of food i.e., eatables, chewable, drinkables and likable).
Another mantra chanted prior to eating:
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"Om brhmarpanam brhma havih brmagnou brhmanahutam |
It means the eater, eatable, the act of eating and the aim of eating- every thing is God.
The 'Vedas' proclaim that,
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“Annam brahmeti vyajanat” |
Meaning, food is 'Brahman' or the Lord of creation. It is from food that living beings are born. It is with the help of food that living beings are nurtured and stay alive.
Relation between food & mind:
When one eats the proper measure of the right kind of food, it is digested in a timely manner, thus promoting energy, healthy complexion, strength and health. However, the method by which we eat food determines its effect on our body. If we feel emotionally imbalanced while we eat, the food may disrupt the body order. If we eat too quickly or overeat, the poorly digested end product predisposes us to ill health.
Generally, a person should eat enough to satisfy the system without experiencing a feeling of heaviness after eating. The ideal portion of solid food recommended in Ayurveda is sufficient quantity to fill one-half of the stomach volume, one-quarter to be filled with liquid and the remaining quarter to remain empty to facilitate the digestive process.
The Jataragni (digestive fire) digests the food that we eat, and is divided into 3 parts.
- The ‘Sara bhaaga’ (essence) nourishes the dhatus (tissues)
- The 'mala bhaaga' (the waste) nourishes the mala (the waste of our body).
- The 'sukshma bhaaga' (subtle part) nourishes the mind.
This message of Ayurveda clearly indicates that ‘we are what we eat’. In addition, it infers that the food has a direct impact on our mind. The mental impressions of the farmer, seller and cook will be present in a subtle energy form in the food, which will affect the person who eats. Accordingly, the food may produce positive or negative energies in a person. We can personally feel the good energy, pleasure and happiness when we eat food from our house made by one’s mother. To avoid the effect of negative energies, Ayurveda suggests that we offer food to God before eating.
Ayurveda has classified food into three types according to its mental qualities. They are classified as follows-
1. Satvic diet:
‘Sattva’ is the good quality of mind. It represents clarity, happiness, knowledge and light in the mind.
A Satvic diet promotes all the above -said traits and has the following qualities-
- Slightly unctuous
- Freshly prepared
- Slightly warm
- Balances the 6 tastes with a mild sweet taste predominating
- Taken in appropriate quantity
- Taken as if feeding the internal ‘Brahman’ or God
- Leads to health and happiness
Relation between food & mind:
The Satvic foods include:
- Ghee
- Milk
- Honey
- Brown Rice
- Whole wheat
- Green gram
- Fruits
- Vegetables
- Barley
2. Rajasic diet:
‘Rajas’ represents the bad qualities of the mind such as lust, anger, greediness, passion, activity, assumption of undertakings, restlessness, and craving. It leads to sorrow and pain. A Rajasic diet will increase these qualities in man.
Rajasic diet is:
- Very hot and extreme tastes
- Spicy
- Has more salt, sour and pungent taste
- More Acidic or alkaline
- Taken only to satisfy the desire of senses
- Taken in hurry
- Leads to disease and pain
It usually includes:
- Spices
- Coffee
- Tea
- Biriyani
- Eggs
- Cheese
- Onion
- Garlic
- Chocolates
3. Tamasic diet:
‘Tamas’ means darkness. It represents the bad qualities of the mind such as delusion, confusion, slumber, laziness, ignorance, dullness, heedlessness and darkness. All these qualities lead to ignorance. A Tamasic diet help to increase these bad qualities.
The Tamasic food is:
- Old, Left over
- Stale
- Bad-smelling
- Refrigerated
- Over eaten
Relation between food & mind:
The following represent Tamasic food:
- Meat
- Wine
- Fermented foods
- Deep fried foods
- Onions
- Garlic
- Vinegar
- Tobacco
Eight factors that influence the quality of food:
Ayurveda has enlisted eight important factors that influence food. The effects produced by the food on an individual essentially depend on these eight factors. All these eight factors work in synchrony to denote wholesomeness in a diet. Their contemplation is very essential. They are known as ‘Asta Ahara Vidhi Visesayatana’ (Eight Factors of Diet and Dietetics) and are as follows-
- Nature of food (Prakrti)
- Food processing (Karana)
- Combination of food articles (Samyoga)
- Quantity of food articles (Rasi)
- Habitat or climate (Desa)
- Time i.e. state of disease and or state of an individual (Kala)
- Rules governing the intake of food (Upayoga samstha)
- Wholesomeness of individual who takes it (Upayokta)
These factors give rise to good as well as bad effects and at the same time, they are helpful to one another. It is indispensable to know these factors, in order to partake the right diet at the right time.
a. Nature of the food (Prakrti):
Natural qualities are the inherent properties of the substances. The presence of qualities like heaviness (heavy to digest), lightness (light to digest) is the natural property of substances used in our diet or in drugs. Heaviness for e.g. is the natural property of black gram, pork etc. Lightness is the natural property of puffed rice, pop corn etc.
b. Food processing (Karana):
Processing is the method by which the food attains a different and essential quality. Preparation is the process performed to transform the natural properties of food substances to the required form. This conversion is brought about by-
- Churning
- Fermentation
- Application of heat (Cooking, vaporization, distillation and sublimation)
- Clarification
- Dilution
- Emulsification
- Storing
- Maturing
- Ripening
- Flavoring
- Soaking
- Preservation
c.Combination (Samyoga):
Combination in the context of diet means combining two or more substances together. This combination exhibits special properties which none of the substances ever possessed. The new quality thus formed could be constructive or in some cases destructive to the body.
For example:
The combination of equal quantities of honey and ghee is incompatible. Honey or ghee taken alone is very good for our system but when combined in equal quantity, they become toxic. Similarly, the combination of fish and milk has a toxic effect.
d. Proper quantity of food (Rasi):
The Rasi (quantum) is the measure of the total quantity of each ingredient in our food. Rasi helps to determine the effects of the right and wrong doses of our diet. The proper quantity of the food to be taken depends upon the Agni, the digestive capacity of a person, and the nature of the food items. Heavy foods should be taken only to half our satisfaction while the light foods can be partaken a little more.However,both heavy and light food should not be taken to full satisfaction.
e. Habitat (Desa):
The Habitat is a geographic region. It is one of the important factors to be determined among the factors influencing diet. Healthy food in one country may not be healthy or suitable to another country. This is because the environmental and other factors are different from one region to another. Ayurveda propounds that the food substances produced in a country are the best suited for people belonging to that country.
f. Kala (Time):
Time is used in two senses- in the general sense and to indicate a stage. Time in the general sense is used in relation to seasonal wholesomeness while stage is used in relation to disease. Ayurveda has prescribed a diet regime for each season separately, called ‘Rutu charya’. It has also prescribed diet for each disease. Ayurveda recommends that one should take food only two times in a day, one in the morning (preferably at 11 am) and one at evening (preferably at 5 pm) before sunset. The evening food is supposed to be light.
g. Method of taking food (Upayoga samstha):
The way in which food is partaken determines the digestion and absorption of the food. There are certain dietetic rules (ahara vidhi), which need to be followed by everyone. It is acceptable that one should concentrate on the food while eating and no other deviation is suggested. If food is taken while watching TV or reading a book, it may produce adverse effect or improper digestion. Therefore, food has to be taken according to the rules prescribed by Ayurveda.
h. Wholesomeness of individual who takes it (Upayokta):
The user is the one who makes use of the food and habituation depends upon him. He has to make sure that food is taken according to his constitution and suitability. Food that is suitable and healthy for one person may not be healthy for another. The holistic approach of Ayurveda allows is to view everybody as an unique individual.
Ahara vidhi (Rules in taking the food):
According to the Ayurvedic texts, there are certain rules to be followed regarding the arrangement of food, eating habits, basic cleaning habits etc.
All these come under Upayoga samstha or the rules governing the intake of food.The dietetic rules are usually determined by the strength of digestion (Agni bala) of a person. Person should take food at a suitable place and time. Face and mouth should be well cleaned before eating.
Besides , a person should not take food,
- Without taking bath
- Without putting on any clothes
- Without offering oblations to fire
- Without offering food to God
- Food that is used by others
- Heated only once
- Not very hot
- Overcooked
In general, the person should eat food with relish for good results.
Order of taking the food:
- In the beginning - foods that are either watery or hard to digest; sweet and fatty.
- Next, you should have those, which are sour, salty and pungent.
- Lastly you should consume foodstuff that are dry, non-fatty, and liquid in nature and astringent.
Those who have poor digestive capacity should consume liquid and warm foods in the beginning and continue with the rest. It becomes easier to digest foods, which are eaten later as the digestive activity gets stimulated by the heat.
Arrangement of food on the table
- ‘Bhakhsya’ (eatables) are to be arranged on the right side of the table.
- 'Peya' (drinks) and ‘lehya’ (lick able items) and foodstuff that require hard chewing are to be placed on the left side.
- ‘Bhojya’ (staple or the chief food) should be placed in the center.
These measures for daily living was discovered by sages through intensive meditation and passed on by word- of -mouth. This knowledge was compiled in the Vedic times more than 5,000 years ago and are followed till date in India and worldwide. If you are considering following the Ayurvedic lifestyle, remember, the underlying philosophy is that of balance.
Glossary
Vedas: Ancient Indian scriptural injunctions
Reference:
Author: Dr. Gayatri ganesh. B.A.M.S
Editor: Aparna.
