Health & Nutrition
October 20, 2020
• Updated on
3 Jun

Sattvic Diet 101

Food is what fuels us - and what we eat has a direct impact on how we feel and function. Food carries energy - and based on the energy if provides, it is classified as a Tamasic, Rajasic and Sattvic diet, as per our ancient texts. Each type of duet has a certain value or Guna which brings forth certain kinds of feelings in the body.

What Is Sattvic Diet?

A Sattvic diet derives its name from the Sanskrit word sattva which means pure. It is said to be calming and boosts longevity. 
Foods in the Sattvic category are light, fresh and easily digestible. Fruits, vegetables, grains, spices and nuts, and dairy products can be eaten as part of a Sattvic diet. In addition, the food prepared should not be too spicy, pungent or warm or cold- it is best had at room temperature.

sattvic diet

Rajasic and Tamasic foods, on the other hand, are said to be stimulating and heavy, inducing agitation and lethargy in equal parts. Foods in these categories include hot, salty, spicy and pungent foods (Rajasic) and heavy foods like meat, fish, eggs, alcohol, fermented foods, onions and garlic (Tamasic). 

Health Benefits Of The Sattvic Diet

According to ancient food wisdom, a Sattvic diet brings a lot of benefits for mental and physical well-being. 

  • Improves mental well-being and acts as an energy-cleanser 
  • Has a balancing effect on the body and mind
  • Increases prana or life-force in the body 

Which Foods Are Sattvic?

It is not that difficult to follow a Sattvic diet chartThe native food of India is made up of a number of fruits, vegetables and healing spices that can be prepared simply and healthily.

Here is a list of foods you can consume on a Sattvic diet food chart:

  • Fresh vegetables like spinach, green beans, lauki, ash gourd, zucchini, steamed vegetables 
  • Fresh local fruits like bananas, papayas, apples, oranges, pomegranate, grapes etc
  • Grains like rice, wheat, oats
  • Various kinds of pulses and lentils like moong dal, green gram etc
  • Raw or lightly toasted nuts and seeds
  • Non-homogenised dairy products like fresh milk, buttermilk, fresh curd, butter, ghee
  • Cold-pressed oils like coconut, sesame, olive oil 
  • Light spices like ginger, turmeric, cinnamon, cardamom, fennel and coriander powder
  • Natural sweeteners like jaggery, raw sulphur less sugar and raw honey
sattvic diet

Foods that are not part of a Sattvic diet include onions, garlic, tea, coffee, alcohol, meat, eggs, refined sugar, refined flour, processed foods like cakes, cookies, bread, pasta, cheese sauces, canned foods, jam, jelly, etc.

There are many benefits to eating a Sattvic diet. Your digestion improves, since you are eating more raw and fibre-rich foods and less fried and processed foods. You will also feel lighter and experience less brain fog. 

Since the Sattvic diet is based on consuming whole, nutritious foods, including vegetables, fruits, beans, and nuts; you can sit back assured that the inflammation in your body is going to be lowered in a significant manner. Nutritional imbalances are restored and a diet rich in antioxidants from non-GMO whole foods boosts the immune system as well. You may also notice a difference in your skin, as you are eating more hydrating foods.

Celebrity nutritionist Lovneet Batra relies on ancient Indian food wisdom in her practice to give her clients diet plans that are tasty, healthy and in line with the Sattvic diet chart. You can find Sattvic recipes on our website, like:

You can browse more healthy recipes here.

For more information on our plans and to enquire about consultations, email us at, or call on +91 84470 02584.


What is a Sattvic diet?

A sattvic diet is a plant-based vegetarian diet that is said to balance the body and have a calming effect on the mind. Sattvic foods are light, fresh foods that are easily digestible. Fruits, vegetables, grains, spices and nuts, along with ethically-sourced dairy, are part of a Sattvic diet.

Are lemons sattvic?

Yes. Almost all fruits, including citrus fruits like lemon, are considered Sattvic.

Are oats sattvic?

Yes. Oats are a grain, and grains are part of the Sattvic diet.

Is black pepper sattvic?

Black pepper in small quantities is permissible. All Sattvic dishes must be lightly spiced. 

Is ghee a Satvic?

Yes, ghee is sattvic, if it is made from pure unadulterated milk that is not homogenised. 

Good-quality dairy that does not contain additives can be consumed.

Lovneet Batra
Lovneet Batra is a clinical nutritionist with over a decade of experience treating patients and educating people on the benefits of a healthy diet. One of Delhi’s most sought-after nutritionists...
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