Ayurveda is a traditional system of medicine originating from India, focusing on achieving balance and well-being through a holistic approach that includes diet, herbal remedies, yoga, and meditation. Sattvic food is a term derived from the ancient Indian philosophy of Ayurveda, which emphasizes a holistic approach to well-being. Sattvic food refers to a pure and harmonious diet that promotes clarity, balance, and spiritual growth. It consists of fresh, organic, and unprocessed vegetarian ingredients such as fruits, vegetables, whole grains, nuts, seeds, and products which are free from animal rennet. 

Simply put, it promotes clean eating that enhances mental and physical health while fostering a calm and peaceful state of mind. It is free from stimulants, additives, and excessive spices, aiming to nourish the body, mind, and soul in a natural and wholesome way. This article will help you learn about Sattvic food and its overall benefits.

The Principles of Sattvic Eating

  1. Fresh and Unprocessed in Nature: The first element that should be paid attention to is that of choosing food. It is essential to consume fresh and free from any chemical additives or preservatives. These produce should be sourced from natural, organic, and sustainable sources, ensuring its purity.
  1. Light and Balanced: Sattvic food is considered light and easily digestible. They are also often cooked simply using gentle methods such as steaming, boiling, or sautéing, which helps preserve their nutritional value and aids in digestion.
  1. High Nutritional Value: Sattvic food is abundant in essential nutrients, vitamins, and minerals that nourish the body. It includes a variety of fruits, vegetables, whole grains, nuts, seeds, and dairy products, providing a well-rounded nutritional profile.
  1. High Prana Content: Sattvic foods are believed to have a high prana (life force energy) content. These foods are considered to be vibrant, pure, and full of vitality. Consuming such foods is believed to increase one’s own prana, making the body and mind feel lighter and more energized.

Benefits of Eating Sattvic Food

Even modern dietary practices vouches for natural and clean eating. It also provides a plethora of health benefits and contributes to the overall well being of an individual. 

Physical Benefits of Sattvic Food

1. Improves Digestion

The emphasis on fresh fruits, vegetables, whole grains, and legumes provides a good balance of nutrients and fiber, aiding in efficient digestion and nutrient absorption. It helps improve digestion, prevent digestive issues such as bloating and constipation, and support a healthy gut.

2. Manages Weight

Sattvic food, being light and nutritionally rich, can support weight management. It promotes balanced energy, provides essential nutrients, and helps maintain a healthy metabolism, contributing to maintaining a healthy weight when consumed as part of a well-rounded lifestyle.

3. Supports Immune System

Sattvic food strengthens the immune system by providing a wide array of nutrients, vitamins, and antioxidants found in fresh fruits, vegetables, and whole grains. These nutrients support immune function, enhance cellular health, and promote overall wellness, boosting the body’s ability to fight against infections and diseases.

4. Provides Energy

Consuming sattvic food provides energy to the body through its high nutritional value and easily digestible nature. It contains complex carbohydrates, essential fats, proteins, and natural sugars that are efficiently converted into energy, sustaining vitality and supporting optimal bodily functions.

5. Balances Hormones

The food groups that are included in sattvic diet promote hormonal balance by providing a nutrient-dense diet that supports the body’s natural hormonal functions. It includes a variety of whole foods, antioxidants, and phytonutrients, which help regulate hormone production, reduce inflammation, and promote overall hormonal health.


The physical benefits of Sattvic food include improved digestion, weight management, strengthened immune system, increased energy, and hormonal balance. It aids in digestion, supports a healthy gut, manages weight, boosts immunity, provides sustained energy, and promotes hormonal health through its nutrient-dense and easily digestible nature.

Mental and Emotional Benefits of Sattvic Food

1. Enhances Clarity and Focus

Sattvic food enhances clarity and focus by providing essential nutrients and supporting brain function. It contains nutrients like omega-3 fatty acids, antioxidants, vitamins, and minerals that nourish the brain, improve cognitive function, and increase mental alertness, ultimately enhancing clarity, focus, and concentration abilities.

2. Promoting Emotional Balance and Stability

Sattvic food is known for its positive impact on emotions. It helps stabilize mood, reduce emotional fluctuations, and promotes a sense of inner peace and contentment.

3. Reduces Stress

Sattvic food is believed to have a calming effect on the mind, reducing stress and anxiety. It supports a state of tranquility and promotes relaxation.


Sattvic food enhances clarity and focus, promotes emotional balance and stability, and reduces stress. It provides essential nutrients for brain health, supports cognitive function, stabilizes mood, and fosters a calm and peaceful state of mind.

The Food Groups in Sattvic Food

1. Fruits and Vegetables

Fresh fruits and vegetables commonly included in a sattvic diet are apples, bananas, oranges, mangoes, papayas, melons, berries, spinach, kale, cucumbers, carrots, beets, tomatoes, bell peppers, zucchini, broccoli, cauliflower, and green leafy vegetables like lettuce and arugula.

2. Grains and Legumes

Sattvic food consists of a variety of fresh whole grains and legumes like brown rice, quinoa, millet, amaranth, oats, lentils, mung beans, chickpeas, black beans, kidney beans, and green peas. These provide a good source of complex carbohydrates, fiber, and plant-based protein for a balanced and nourishing diet.

3. Nuts and Seeds

The nuts and seeds used in a sattvic diet are almonds, walnuts, cashews, pistachios, sunflower seeds, pumpkin seeds, flaxseeds, chia seeds, sesame seeds, and hemp seeds. These provide healthy fats, protein, and essential nutrients, adding richness and texture to sattvic meals.

4. Herbs and Spices

Common herbs and spices used in sattvic food include turmeric, cumin, coriander, fennel, ginger, cinnamon, cardamom, black pepper, basil, mint, cilantro, parsley, dill, and fenugreek. These aromatic additions enhance flavor, provide medicinal properties, and add depth to sattvic dishes while maintaining a balance with the overall lightness of the diet.

5. Oils and Ghee

In sattvic food, oils and ghee (clarified butter) are used in moderation. Commonly used oils include sesame oil, coconut oil, and ghee. These oils are considered pure and nourishing, providing healthy fats and enhancing the flavor of sattvic dishes while maintaining the overall lightness of the diet.


The food groups in Sattvic food include fresh fruits and vegetables, whole grains and legumes, nuts and seeds, herbs and spices, and oils and ghee. These components offer a wide variety of nutrients, flavors, and textures while maintaining the overall lightness and balance of the Sattvic diet.

How to Include Sattvic Food in Daily Life

  1. Emphasize Whole Foods: Prioritize fresh fruits, vegetables, whole grains, legumes, nuts, and seeds in your meals. Choose organic and locally sourced ingredients whenever possible.
  1. Minimize Processed Foods: Reduce or eliminate processed and packaged foods that contain additives, preservatives, and artificial ingredients. Opt for homemade meals prepared from scratch.
  1. Cooking Mindfully: When adapting Sattvic food into your diet, cooking mindfully is essential. Create a serene cooking space, using fresh and organic ingredients, focus on the textures, colors, and aromas. Also, avoid excessive use of oil and spices. 
  1. Practice Moderation: Consume food in moderation, neither overeating nor undereating. Listen to your body’s hunger and fullness cues, and eat until you are comfortably satisfied.
  1. Incorporate Mind-Body Awareness: This awareness helps you recognize the connection between your food choices and your physical and mental state, allowing you to select Sattvic foods that promote balance, clarity, and vitality. Additionally, it also enables you to eat mindfully, savoring the flavors, textures, and nourishment of Sattvic meals. 
  1. Hydration: Drink plenty of water throughout the day to stay hydrated. You can also include herbal teas and fresh fruit juices for added variety and hydration.

Remember, incorporating sattvic food into your daily life is a journey, and it’s important to find a balance that works for you and supports your overall health and well-being.

What to Avoid When Including Sattvic Food to Your Diet

When adapting to a sattvic food lifestyle, there are a few things to avoid:

  1. Avoid Non-Vegetarian Foods: Sattvic food is a vegetarian diet that excludes meat, fish, and eggs. Avoid consuming animal-based products to maintain the purity and lightness of the diet.
  1. Limit Processed and Junk Foods: Minimize or eliminate processed and junk foods such as packaged snacks, sugary beverages, fast food, and deep-fried items. These foods are typically heavy, loaded with additives, and disrupt the sattvic qualities.
  1. Reduce or Eliminate Stimulants: Limit the intake of stimulants like caffeine and alcohol as they can disturb the balance of the mind and body. Instead, opt for herbal teas and natural, non-alcoholic beverages.
  1. Minimize Leftovers: Sattvic food is best consumed fresh and prepared with mindfulness. Try to minimize leftovers and prioritize freshly cooked meals to retain the vitality and prana of the ingredients.
  1. Avoid Overeating: Practice moderation and mindful eating. Avoid overeating as it can lead to heaviness, discomfort, and imbalance. Eat until you feel comfortably satisfied, respecting your body’s signals.

Why is Non-Vegetarian Food Avoided in Sattvic Diet?

Non-vegetarian food is typically avoided in Sattvic food due to its potential impact on the mind, body, and overall energy. Sattvic food aims to promote purity, clarity, and balance, both physically and spiritually. Non-vegetarian foods are often considered Rajasic or Tamasic, meaning they can be energetically stimulating or dull. 

Also, they may be harder to digest, have a heavier impact on the body, and can potentially disrupt the clarity and calmness of the mind. In contrast, plant-based foods are believed to be lighter, easier to digest, and more conducive to maintaining a balanced and harmonious state, aligning with the principles of Sattvic food.

HealthifyMe Suggestion

For an easy and quick breakfast try this sattvic smoothie bowl. It’s refreshing and can be made with any fresh fruits available. Blend together 1/4 cup water, 3 tablespoons of shredded coconut, 1 cup of spinach, 2 bananas, few dates and a teaspoon of lemon juice. Transfer this into a bowl and top it up with your favourite seeds and fresh fruits.


Sattvic food offers holistic benefits for overall well-being. It nourishes the body with essential nutrients, supports digestion, boosts immunity, and balances hormones. It enhances mental clarity, emotional stability, and reduces stress. By promoting a sense of calm, clarity, and vitality, Sattvic food contributes to a balanced and harmonious state of being, fostering physical, mental, and spiritual well-being, and leading to a more vibrant and fulfilling life. 

Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information please contact our certified nutritionists Here

Frequently Asked Questions (FAQs)

1. What is sattvic food? 

Sattvic food is a category of food in Ayurveda that promotes purity, clarity, and balance. It consists of fresh fruits, vegetables, whole grains, nuts, seeds, herbs, and plant-based oils, emphasizing lightness and natural flavors.

2. Benefits of sattvic food? 

The benefits of sattvic food include improved digestion, weight management, strengthened immune system, enhanced mental clarity, emotional balance, and reduced stress. It provides essential nutrients, supports hormonal balance, and promotes overall well-being.

3. Sattvic food list? 

The sattvic food list includes fresh fruits and vegetables, whole grains, legumes, nuts, seeds, herbal teas, natural sweeteners, and plant-based oils like sesame oil and coconut oil.

4. Is egg a sattvic food? 

No, eggs are not considered sattvic food. Sattvic diet primarily emphasizes plant-based foods and avoids animal products, including eggs.

5. Is potato a sattvic food?

Potatoes are generally not considered sattvic food. While potatoes are a vegetable, they are considered rajasic (stimulating) due to their heavy and starchy nature. However, moderation and mindful preparation can make them suitable for consumption as part of a balanced diet.

Research Sources


  2. A Life in Balance: Sattvic Food and the Art of Living Foundation