What is the Ayurvedic diet?
Alternative medicines are often criticized for their effectiveness due to the low number of scientific research on these various modalities. These techniques are nevertheless effective, given the demand for these treatments and their inclusion in medical reimbursement by Swiss insurers. Ayurveda is one of the alternative medicines with increasing demand. Let’s find out what Ayurvedic science is, a medical knowledge dating back thousands of years, originating in India.
Ayurveda is a form of holistic medicine that focuses on promoting balance between your body and mind. The Ayurvedic diet, which has been around for thousands of years, is based on the principles of Ayurvedic medicine and focuses on balancing the different types of energies present in the body in order to improve health.
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Unlike other diets, Ayurvedic nutrition provides personalized recommendations on what to eat and what not to eat based on an individual’s body type. It also promotes better mental health.
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 energies that circulate in the body. Each dosha is responsible for specific physiological functions.
For example, pitta dosha controls hunger, thirst, and body temperature. The vata dosha keeps the balance and the movement of electrolytes, while the kapha dosha promotes joint function.
Each person, being different, will have personalized guidelines on when, how and what foods to eat according to their dosha or body type.
Here are some of the main characteristics of each dosha to help you determine which type is right for you:
Pitta (fire + water): Intelligent, hardworking and decisive. People under this dosha typically have an average corpulence, a hot temper, and may suffer from conditions such as indigestion, heart disease, or high blood pressure.
Vata (air + space): Creative, energetic and alive. People with this dosha are usually thin and light and may have digestive issues, fatigue, or anxiety if they are out of balance.
Kapha (land + water): Naturally calm, grounded and loyal. Those with kapha dosha often have a heavier build and may have problems with weight gain, asthma, depression, or diabetes.
The benefits of the Ayurvedic diet
Promotes whole foods
Although the Ayurvedic diet has specific guidelines for each dosha, the diet as a whole encourages the consumption of whole foods like fruits, vegetables, grains, and legumes.
Your health can benefit greatly, as these foods are rich in many essential nutrients.
This type of nutrition also discourages processed foods, which often lack essential fiber, vitamins and minerals.
Numerous studies show that consuming large amounts of processed foods may be associated with a higher risk of heart disease, cancer and even death.
The Ayurvedic diet can thus help protect against chronic diseases and promote better health.
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Promotes weight loss
Since the Ayurvedic diet emphasizes nutrient-dense whole foods, it stimulates weight loss in many cases.
Although there is limited research available on the Ayurvedic diet and weight loss, some studies have shown it to be effective in this regard.
For example, a study of 200 people with pitta or kapha doshas found that following the Ayurvedic diet for three months resulted in significant weight loss.
Another study found that following an Ayurveda-based lifestyle modification program that included dietary changes and yoga classes resulted in an average weight loss of 6kg over 9 months.
Promotes the contemplation of food
In addition to the foods to consume, contemplation is another major part of the Ayurvedic diet.
Contemplation 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 the food.
According to a small study of 10 people, mindful eating reduced body weight, depression, stress and binge eating. Mindful eating can also improve self-control and promote a healthy relationship with food.
Foods to eat
In Ayurveda, foods are classified according to their physical qualities and how they affect your body. This helps determine which ingredients work best for different doshas.
Speaking of consumption, it is also thanks to Ayurveda that spices such as pepper, cinnamon and ginger are used all over the world today. Wasn’t that one of the reasons behind the popularity of the route to India.
Pseudoscience?
Like all other traditional medicines, Ayurveda is often criticized for validating its formulas and results from a contemporary scientific point of view. But research continues to advance and should facilitate global acceptance in the near future. Traditional medicine has a rich repertoire of non-invasive and side-effect free treatments, tested over thousands of years, which can inspire modern medicine.
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Here are some of the recommended foods according to the dosha.
The dosha determines the foods that must be consumed to promote inner balance.
Pitta
Dairy products: milk, ghee, butter
Fruits: sweet and ripe fruits such as oranges, pears, pineapples, bananas, melons and mangoes
Vegetables: Sweet and bitter vegetables, including cabbage, cauliflower, celery, cucumber, zucchini, leafy greens, sweet potatoes, carrots, squash and Brussels sprouts
Legumes: chickpeas, lentils, mung beans, lima beans, black beans, red 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, coriander, dill, turmeric
Vata
Dairy products: milk, butter, yogurt, cheese, ghee (clarified butter)
Fruits: ripe, sweet and heavy fruits, such as bananas, blueberries, strawberries, grapefruits, 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: all, including almonds, walnuts, pistachios, chia seeds, flax seeds and sunflower seeds
Herbs and spices: cardamom, ginger, cumin, basil, cloves, oregano, thyme, black pepper
Kapha
Dairy products: skimmed milk, goat milk, soy milk
Fruits: apples, blueberries, pears, pomegranates, cherries and dried fruits such as raisins, figs and prunes
Vegetables: asparagus, leafy greens, onions, potatoes, mushrooms, radishes, okra
Legumes: all, including black beans, chickpeas, lentils and white beans
Grains: oats, rye, buckwheat, barley, corn, millet
Nuts and seeds: small amounts of pumpkin seeds, sunflower seeds, flax seeds
Herbs and Spices: All, including cumin, black pepper, turmeric, ginger, cinnamon, basil, oregano and thyme
Foods to Avoid
Here are some of the foods you should limit or avoid depending on your dosha.
Pitta
Red meat, seafood, egg yolks
Dairy products: sour cream, cheese, buttermilk
Fruits: sour or unripe fruits, such as grapes, apricots, papaya, grapefruit, and sour cherries
Vegetables: peppers, beets, tomatoes, onions, eggplants
Grains: brown rice, millet, corn, rye
Nuts and seeds: almonds, cashews, peanuts, pine nuts, pistachios, walnuts, sesame seeds
Herbs and Spices: All spices not included in the list above
Vata
Red meat
Fruits: dried, unripe, or light fruits, such as raisins, cranberries, pomegranates, and pears
Vegetables: all raw vegetables, plus cooked broccoli, cabbage, cauliflower, mushrooms, potatoes and tomatoes
Legumes: beans, such as black beans, kidney beans, and white beans
Grains: buckwheat, barley, rye, wheat, corn, quinoa, millet
Herbs and Spices: Bitter or astringent herbs like parsley, thyme, and coriander seeds
Kapha
Red meat, shrimps, egg yolks
Fruits: bananas, coconut, mango, fresh figs
Vegetables: sweet potatoes, tomatoes, zucchini, cucumbers
Legumes: soy, red beans, miso
Grains: rice, wheat, cooked cereals
Nuts and seeds: cashews, pecans, pine nuts, Brazil nuts, sesame seeds, walnuts
For a healthy body for decades to come, eat healthy! Adopt the Ayurvedic diet and share your experiences with us!
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