What Is the Ayurvedic Diet? Benefits, Downsides, and More

 

What Is the Ayurvedic Diet? Benefits, Downsides, and More

The Ayurvedic diet is an eating pattern that’s been around for thousands of years.It’s based on the principles of Ayurvedic medicine and focuses on balancing different types of energy within your body, which is said to improve health.Unlike many other diets, the Ayurvedic diet provides personalized recommendations about which foods to eat and avoid based on your body type.It’s also popular because it’s not only said to promote better health for your body but also your mind.This article reviews all you need to know about the Ayurvedic diet, including its benefits, downsides, and foods to eat and avoid.

 

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Ayurveda is a form of holistic medicine that’s focused on promoting balance between your body and mind.According to Ayurveda, five elements make up the universe — vayu (air), jala (water), akash (space), teja (fire), and prithvi (earth).These elements are believed to form three different doshas, which are defined as types of energy that circulate within your body. Each dosha is responsible for specific physiological functions.For example, the pitta dosha controls hunger, thirst, and body temperature. Meanwhile, the vata dosha maintains electrolyte balance and movement, while the kapha dosha promotes joint function (1).

The Ayurvedic diet is a component of Ayurveda and has been practiced for thousands of years. It’s based on determining your dominant dosha and eating specific foods to promote balance between all three doshas.

How does it work?The Ayurvedic diet is a type of eating plan that sets guidelines for when, how, and what you should eat based on your dosha, or body type.Here are some of the main characteristics for each dosha to help you determine which type matches you best:

Pitta (fire + water). Intelligent, hard-working, and decisive. This dosha generally has a medium physical build, short temper, and may suffer from conditions like indigestion, heart disease, or high blood pressure.

Vata (air + space). Creative, energetic, and lively. People with this dosha are usually thin with a light frame and may struggle with digestive issues, fatigue, or anxiety when out of balance.

Kapha (earth + water). Naturally calm, grounded, and loyal. Those with a kapha dosha often have a sturdier frame and may have issues with weight gain, asthma, depression, or diabetes.

According to this diet, your dosha determines which foods you should eat to promote inner balance.For example, the pitta dosha focuses on cooling, energizing foods and limits spices, nuts, and seeds.Meanwhile, the vata dosha favors warm, moist, and grounding foods while restricting dried fruits, bitter herbs, and raw veggies.Finally, the kapha dosha limits heavy foods like nuts, seeds, and oils in favor of fruits, veggies, and legumes.Red meat, artificial sweeteners, and processed ingredients are limited for all three doshas. Instead, the Ayurvedic diet encourages eating healthy whole foods.

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The Ayurvedic diet is an eating pattern focused on promoting balance within your body by following guidelines for your specific dosha, or body type.Here are a few of the potential benefits of the Ayurvedic Diet.Encourages whole foodsAlthough the Ayurvedic diet has specific guidelines for each dosha, the diet as a whole encourages eating whole foods like fruits, vegetables, grains, and legumes.

This can benefit your health greatly, as these foods are rich in many essential nutrients.The diet also minimizes processed foods, which often lack fiber and important vitamins and minerals.Studies show that eating higher amounts of processed foods may be associated with a higher risk of heart disease, cancer, and even death.

 Thus, the Ayurvedic diet may help protect against chronic disease and promote better health. However, more studies are needed.Could promote weight lossGiven that the Ayurvedic diet emphasizes nutrient-rich whole foods, it might boost weight loss.While limited research is available on the Ayurvedic diet and weight loss, some studies have found that it may be effective in this regard.

For example, one study in 200 people with pitta or kapha doshas showed that following the Ayurvedic diet for three months led to significant weight loss. These people supposedly tend to be heavier than those with vata doshas (5).Another small study found that following an Ayurveda-based lifestyle modification program, which included dietary changes and yoga classes, resulted in an average weight loss of 13 pounds (6 kg) over 9 months (6).

That said, large, high-quality studies are needed to evaluate the effectiveness of the Ayurvedic diet for weight loss in the general population.Promotes mindfulnessIn addition to what foods you eat, mindfulness is another major part of the Ayurvedic diet.Mindfulness is a practice that involves paying close attention to how you feel in the present.In particular, mindful eating emphasizes minimizing distractions during meals to focus on the taste, texture, and smell of your food.

According to one small study in 10 people, practicing mindful eating reduced body weight, depression, stress, and binge eating (7).Mindful eating may also enhance self-control and promote a healthy relationship with food (8).

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The Ayurvedic diet emphasizes eating whole foods, which can improve your overall health and boost weight loss. The diet also encourages mindful eating, a practice that may promote a healthy relationship with food.Although there are several benefits associated with the Ayurvedic diet, there are drawbacks to consider.Here are a few of the potential downsides of the Ayurvedic diet.Can be confusing

One of the major issues with the Ayurvedic diet is that it can be confusing and difficult to follow.Not only are there specific food lists for each dosha but also many additional rules to follow.For example, the recommendations regarding which foods you should eat and avoid change throughout the year based on the season.There are also suggestions for when, how often, and how much you should eat, which can be challenging — especially for those just getting started on the diet.

May feel overly restrictiveOn the Ayurvedic diet, there are extensive lists of foods that you are advised to eat or avoid depending on your dosha.This can mean cutting out healthy, whole foods or entire food groups that are thought to aggravate specific doshas.Other ingredients like red meat or processed foods are also left out, which may require you to make significant modifications to your current diet.

This can feel overly restrictive and less flexible than other meal plans and may make it difficult to stick to the diet long term.

Often subjective Another issue with the Ayurvedic diet is that it’s subjective.The diet is centered around determining your dominant dosha, which is based on a set of physical and mental traits.Although there are plenty of guidelines and online quizzes available to help ease the process, figuring out your dosha is not foolproof.As the recommendations for the diet are tailored to each dosha, choosing the incorrect dosha could negatively impact your results.

Furthermore, no evidence currently supports the concept of doshas or the claim that your personality traits determine which foods you should eat and avoid.Therefore, it’s unclear how beneficial the diet is, even if you correctly determine your dosha.

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The Ayurvedic diet can be confusing and may feel overly restrictive, especially as you start out. Also, the theory of doshas is subjective and not based on scientific evidence.In Ayurveda, foods are categorized based on their physical qualities and the way they are said to affect your body. This helps determine which ingredients work best for different doshas (9).Below are some of the foods you should eat based on your specific dosha.Pitta

Protein: poultry in small amounts, egg whites, tofu

Dairy: milk, ghee, butter

Fruits: sweet, fully ripe fruits like oranges, pears, pineapples, bananas, melons, and mangoes

Vegetables: sweet and bitter veggies, including cabbage, cauliflower, celery, cucumber, zucchini, leafy greens, sweet potatoes, carrots, squash, and Brussels sprouts

Legumes: chickpeas, lentils, mung beans, lima beans, black beans, kidney beans

Grains: barley, oats, basmati rice, wheat

Nuts and seeds: small amounts of pumpkin seeds, flax seeds, sunflower seeds, coconut

Herbs and spices: small amounts of black pepper, cumin, cinnamon, cilantro, dill, turmeric

Vata

Protein: small amounts of poultry, seafood, tofu

Dairy: milk, butter, yogurt, cheese, ghee

Fruits: fully ripe, sweet, and heavy fruits, such as bananas, blueberries, strawberries, grapefruit, mangoes, peaches, and plums

Vegetables: cooked vegetables, including beets, sweet potatoes, onions, radishes, turnips, carrots, and green beans

Legumes: chickpeas, lentils, mung beans

Grains: cooked oats, cooked rice

Nuts and seeds: any, including almonds, walnuts, pistachios, chia seeds, flax seeds, and sunflower seeds

Herbs and spices: cardamom, ginger, cumin, basil, cloves, oregano, thyme, black pepper

 Kapha

Protein: poultry in small amounts, seafood, egg whites

Dairy: skim milk, goat milk, soy milk

Fruits: apples, blueberries, pears, pomegranates, cherries, and dried fruit like raisins, figs, and prunes

Vegetables: asparagus, leafy greens, onions, potatoes, mushrooms, radishes, okra

Legumes: any, including black beans, chickpeas, lentils, and navy beans

Grains: oats, rye, buckwheat, barley, corn, millet

Nuts and seeds: small amounts of pumpkin seeds, sunflower seeds, flax seeds

Herbs and spices: any, including cumin, black pepper, turmeric, ginger, cinnamon, basil, oregano, and thyme

 

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Depending on your dosha, there are specific guidelines regarding which foods to eat as part of an Ayurvedic diet.

Here are some of the foods you should limit or avoid based on your dosha.

 Pitta

Proteins: red meat, seafood, egg yolks

Dairy: sour cream, cheese, buttermilk

Fruits: sour or unripe fruits, such as grapes, apricots, papaya, grapefruit, and sour cherries

Vegetables: chili peppers, beets, tomatoes, onions, eggplant

Grains: brown rice, millet, corn, rye

Nuts and seeds: almonds, cashews, peanuts, pine nuts, pistachios, walnuts, sesame seeds

Herbs and spices: any spices not included in the list above

Vata

Proteins: red meat

Fruits: dried, unripe, or light fruits, such as raisins, cranberries, pomegranates, and pears

Vegetables: any raw vegetables, as well as cooked broccoli, cabbage, cauliflower, mushrooms, potatoes, and tomatoes

Legumes: beans, such as black beans, kidney beans, and navy beans

Grains: buckwheat, barley, rye, wheat, corn, quinoa, millet

Herbs and spices: bitter or astringent herbs like parsley, thyme, and coriander seed

Kapha

Proteins: red meat, shrimp, egg yolks

Fruits: bananas, coconuts, mangoes, fresh figs

Vegetables: sweet potatoes, tomatoes, zucchini, cucumbers

Legumes: soybeans, kidney beans, mis

 

Grains: rice, wheat, cooked cereal

Nuts and seeds: cashews, pecans, pine nuts, Brazil nuts, sesame seeds, walnuts

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Based on your dosha, the Ayurvedic diet recommends that you limit or avoid certain foods.

The Ayurvedic diet is a meal plan based on the principles of Ayurvedic medicine, a form of traditional medicine dating back thousands of years.

The diet involves eating or restricting certain foods based on your dosha, or body type, which is claimed to boost weight loss and support mindfulness.

However, it can be confusing and restrictive, and it’s based on subjective assumptions about your personality and body type. Plus, its theories are not supported by scientific evidence.

 

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Ayurveda expert debunks myths about Shilajit, the Himalayan herb

Shilajit as an ingredient has various myths associated with it and the health benefits of it take a backseat while the myths do the rounds so, we are taking it upon ourselves to address the various pervasive myths and bring the fitness perks of Shilajit to the forefront. Shilajit is a well-known Ayurvedic exudate, the benefits of which were discovered approximately 5000 years ago in India and is sourced from 18000 ft in the Himalayas.

It is known for its purity and wealth of minerals however, “Shilajit” is a word that makes men think and have second thoughts before consuming it. Shilajit provides so much more than just increased strength and sexual stamina and it is primarily known for its wealth of minerals, which encourages increased human strength, agility and endurance.

Before we can about the benefits, it is crucial for us to disembark the myths associated with it. In an interview with HT Lifestyle, Dr Kriti Soni, Head of R&D at Kapiva, busted some of these myths and shared facts about the Himalayan herb:

Myth 1. Shilajit should be used in its raw form because purification decreases its medicinal efficacy

There is a misconception that Shilajit should be consumed in its raw, unprocessed form. It is false to believe that Shilajit would lose its nutritional value when cleaned or purified. In fact, Shilajit should not be consumed in its unpurified and unprocessed form because it can be extremely toxic. Shilajit is a rock exudate and a natural ingredient that is found within the rocks and has heavy metals like lead, cadmium, arsenic, etc and many other physical and chemical impurities. These things make it imperative to purify it through Ayurvedic methods of Shodhana that will remove all the toxicity and make it safe to consume. However, consuming raw/unprocessed/unpurified shilajit can be extremely dangerous, it must be lab 

 tested and certified safe and pure from established institutions for consumption before it is consumed.

Myth 2. Shilajit should not be consumed on a routine basis

Busting this myth is very essential as it is completely fine to consume Shilajit on a regular basis. Shilajit is a popular supplement that many people take every day in modest doses to increase energy and reap other health benefits. However, it is always advised to speak with a qualified medical professional before using it regularly.

Myth 3. Shilajit is a substitute for Viagra

Going against the myth, Shilajit is not a substitute for Viagra! Shilajit has the power to boost testosterone levels, which might then improve libido but you cannot expect it to function similarly to Viagra. It can in no way replace Viagra. Viagra is only consumed after it is prescribed by doctors and it can have major side effects. Shilajit, on the other hand, is completely natural and has multiple benefits for the body. In addition to serving the purpose of promoting sex, Shilajit promotes tissue regeneration and enhances cognitive function. You could benefit from having skin that is radiant and healthy. Your fertility will rise and you'll develop a healthy heart if you consume Shilajit on a regular basis.

Myth 4. Shilajit shouldn't be consumed in summer

Shilajit can be consumed in the summer with lots of water to temper its heated potency. Additionally, you should consider your body type, digestive system, metabolic rate, and way of life before consuming it in the summer. It is recommended 

 that those with impaired digestive systems should scale back their dosage during the summer. In winter to increase energy levels in the body by producing a warming effect, it is suggested to combine pure shilajit with milk, lukewarm water, or other hot beverages to improve energy levels in the body by providing a warming effect. Not to forget, a prescribed dosage from a medical professional is recommended before consuming shilajit. Now that the myths of this Ayurvedic exudate are busted, you can gain extraordinary benefits by incorporating it into your daily routine for improved stamina, muscle recovery and to promote your general well-being.

 

The science of yoga and how it impacts humans

It is outright rude and egotistical of the human race today to assume that we are currently at the apex of our intelligence. While the human population is growing, most of the other species on our home planet seem to be headed towards extinction. If our future generations are to enjoy the riches and the abundance of our planet over a sustained period then we need more kindness and not intelligence. 

The average person today has access to incredible amounts of information, but the same person often finds is difficult to access their emotions. Constantly thinking and rarely feeling. The draw of fad diets and New Age trainings are the flavour of the season as they promise instant gratification to a society where patience is a rare commodity. Most of these promises are not backed by medical research to be classified as safe. What is it about human nature that compels us to seek out the latest trend in the market rather than settling for the ones already proven successful?

The adage “old is gold” holds true when diving deep into the teachings of yoga, an ancient lifestyle that is as relevant today as it was 5000 years ago. Unfortunately, these days yoga has been reduced to popular asanas and weight loss. The science of a yogik lifestyle has so much more to offer, changing us from the inside out, and eventually influencing the collective thinking of our society.

Yoga is a scientific practice of breath control, mindfulness, physical exercise and meditation. It is also a spiritual practice that seeks to connect our indivi

 

Yoga is a scientific practice of breath control, mindfulness, physical exercise and meditation. It is also a spiritual practice that seeks to connect our individual consciousness to the universe around us making us realise that we are not separate from this universe. 

Speak to any yogi and you’ll quickly realise that true yoga isn’t just about the body. The fundamental tenet of yoga is working with Prana. Prana is the life force energy that is constantly flowing around us and inside us. It is the foundation of all life. This prana energy is central to the existence of our very being, and can be cultivated and strengthened through asanas and mindful breathing. Most yogik asanas focus on the breath because it is thought to be the subtlest form of prana in our bodies. The two worlds – the real and the unreal are joined loosely by an invisible thread: the thread of our breath. It’s no surprise then that we’re told to breathe deeply during stressful situations.

Sadly, all problems exist only in our mind. Fear not, for it is also where all the solutions are. Every aspect of yogic teaching is designed to cultivate prana energy. How else can you explain how monks manage to stay warm while wearing a thin robe and living in snow-covered mountains or stay without food for months? The deeper one delves into understanding this phenomenal energy, the more one realises that the popular lifestyles on social media pale in comparison. 

If prana is the life force, pranayama is the technique to expand and nurture this life force. The western interest has resulted in numerous scientific studies on how a regular practice of pranayama and yoga can benefit health. In a 2020 study, exploring the therapeutic benefits of pranayama, it was concluded that positive effects were observed in patients with respiratory diseases such as bronchial asthma. Pranayama also helped to reduce fatigue, anxiety, and other emotional responses in those with cancer and cardiovascular diseases.

In another study at the Federal University of Rio Grande do Norte half of the volunteers were placed in a group that engaged in pranayama techniques, while the other half were placed in a control group. When the data from baseline and after 4 weeks of pranayama practices were compared, the results were clear, the volunteers in the pranayama group exhibited lower levels of anxiety and stress.

Yoga has always been pitted against others in its various components. The debate over yoga Vs gym dates back at least a few decades. Yoga asanas involve stretching and twisting, which is beneficial to the digestive and circulatory systems and also working on the mind whereas a gym workout focuses primarily on cardio and muscular training. 

Many people will argue in favour of HIIT programmes and spending time in the gym for short-term physical gains, and they might be correct. Yoga is a way of life, not a sprint. Observing our breath and strengthening our inner energy leads to self-acceptance. It enables us to obtain a broader perspective and rise above the pettiness that so often characterises daily interactions, resulting in stronger relationships, self-love, contentment and respect for all other beings. For those of us on a path of self-improvement where focus is also inward/internal development, a yogik lifestyle deserves a serious look. 

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