Nutrition in Yoga
How do you start your day?
Do you wake up full of energy and enthusiasm, ready to embrace a new day?
Or do you struggle to get out of bed and start your day with difficulty?
Do you carry positive thoughts, pleasant emotions, and an optimistic mindset throughout the day?
Or do you go through your day with scattered thoughts and a feeling of fatigue?
At the end of the day, do you still have the energy to engage with your family, connect meaningfully, and share conversation?
Or do you prefer to collapse on the couch or floor, passively watching TV and retreating inward?
The difference between these states can be summed up in one word: energy.
The Role of Nutrition in Energy
Humans have long searched for ways to increase their energy. Nutrition scientists and biologists have conducted extensive research to find the keys to sustainable energy.
To truly understand how to increase our energy, we need to look at the structure and fuel systems of the human body.
The main source of energy is nutrition — the food we eat. Through a series of chemical reactions in the digestive system, food is broken down into glucose.
When glucose combines with oxygen (from breathing), it generates energy.
If the production and consumption of energy in the body are well-balanced, we experience vitality, health, and inner peace.
However, when this balance is disrupted — whether due to poor nutrition, stress, or other factors — physical and mental tension arises.
A Balanced Yogic Diet Includes:
1. Carbohydrates
Carbs are the body’s primary energy source. They are essential for growth, movement, and cognitive function.
Sources include bread, grains, potatoes, pasta, corn, and sweet fruits.
Excess carbs are stored in the muscles and liver as glycogen, providing energy during physical activity or fasting.
2. Fats
Fats are the second major energy source and are essential for nerve insulation and heat regulation (via subcutaneous fat).
There are two main types:
Saturated fats – found in animal products (meat, butter).
Unsaturated fats – found in plant sources (nuts, olives, seeds).
During sprouting, saturated fats in legumes turn into unsaturated fats — making sprouted legumes an excellent choice for heart health.
3. Proteins
Proteins are the building blocks of body tissues and vital for enzyme and hormone production.
They are made of amino acids, which are stored and released by the liver and cells as needed.
Sources include dairy (milk, yogurt, cheese), legumes, nuts (almonds, walnuts), and meat.
4. Vitamins
Vitamins regulate the body’s chemical processes and fall into two categories:
a. Fat-soluble vitamins (A, D, E, K):
A – Vision support
D – Bone strength
K – Blood clotting
E – Hormonal balance, cholesterol reduction
Sources: cheese, pineapple, fatty fish.
b. Water-soluble vitamins (B-complex, C):
C – Wound healing, immune support
B – Nervous system health, mental clarity, general vitality
Sources: sprouted legumes, vegetables, fruits.
5. Minerals
Vital for bone formation, hormonal regulation, fluid balance, and nerve signaling.
Sources: fruits, mineral water, dried fruits.
6. Fiber
Essential for healthy digestion and bowel movements.
Sources: fruit skins, whole grains, bran, carrots, apples.
7. Water
The most essential substance in the body — making up about 70% of body weight in adults.
We need approximately 7–8 glasses of water daily for optimal physical and mental health.
Most water absorption occurs in the small intestine, with the rest in the large intestine.
The Yogic Approach to Eating
A yogic diet emphasizes balance, diversity, and mindful consumption to fuel the body, calm the mind, and support the soul.
Yogic Nutrition: The Physical and Subtle Aspects of Food
In the ancient text Chandogya Upanishad (Chapters 4–6), it is stated that the quality and quantity of food we consume deeply influence both our physical and mental constitution. From the yogic perspective, food consists of two primary dimensions:
1. The Gross (Physical) Elements
These include carbohydrates, proteins, vitamins, minerals, fats, and water—components commonly addressed in modern nutrition. They nourish the physical body (sthula sharira).
2. The Subtle Elements
These are the energetic, vibrational, and life-force (pranic) qualities of food—elements that are not material in nature. These subtle elements include:
Vital energy (prana) stored in the freshness of food.
The emotional and mental state of the person who prepares or consumes it.
The environmental energy and intention present during mealtime.
According to yoga, while the gross elements sustain the physical body, the subtle elements nourish the subtle body (sukshma sharira). Ayurvedic teachings affirm that a proper balance of both elements promotes resistance to physical, emotional, and even spiritual ailments.
German philosopher Ludwig Feuerbach supported this idea with his famous quote:
“Man is what he eats.”
Ayurveda holds that while food strongly influences the body and mind, the spirit (atman) remains unaffected and untouched by dietary choices. However, the quality of our body and mind creates the foundation for spiritual progress.
Qualities of Optimal Yogic Foods
According to yogic science, ideal foods should have these characteristics:
Direct from nature: Fresh, minimally processed, and preferably organic.
Hydrating and bio-compatible: Rich in water content, aligning with the body’s 70% water composition.
Easy to digest: Light and energy-efficient foods such as fruits and vegetables reduce digestive strain and increase vitality.
Easily eliminated waste: Foods that allow for smooth bowel movement prevent toxic buildup in the intestines, which could lead to fatigue, headaches, or body odor.
The Three Gunas of Food: Satvic, Rajasic, and Tamasic
In yogic philosophy, foods are classified based on their impact on the body, mind, and consciousness:
A. Satvic Foods (Purity and Balance)
Easy to digest, high in prana, hydrating, and cleansing.
Promote mental clarity, peace, vitality, and spiritual growth.
Examples: Fresh fruits and vegetables, whole grains, sprouted legumes, raw nuts, honey, dates, and fresh dairy.
Satvic foods are ideal for yoga practitioners and those pursuing inner harmony.
B. Rajasic Foods (Stimulation and Agitation)
Often spicy, sour, stimulating, and rich in processed sugars or caffeine.
Overstimulate the nervous system and mind, leading to anxiety, restlessness, or aggression.
Examples: Coffee, chocolate, sugary treats, sour foods, and overly seasoned dishes.
Excessive Rajasic intake can result in energy spikes followed by burnout and aging.
C. Tamasic Foods (Dullness and Toxins)
Difficult to digest and low in prana; may cause sluggishness or lethargy.
Contribute to mental dullness, depression, and physical toxicity.
Examples: Stale or rotting foods, processed meats, deep-fried or overcooked items, incompatible food combinations, and frozen or reheated meals.
Frequent Tamasic eating leads to digestive stagnation and imbalances in the body and mind.
While meat is rich in proteins and amino acids, it also contains high levels of cholesterol, uric acid, and purines, which can burden digestion and produce metabolic waste. Yogic nutrition prefers to source proteins from dairy and legumes, which require less digestive energy and offer a more balanced profile.
Balanced Yogic Diet Suggestion
For those unable to maintain a fully Satvic diet due to lifestyle, environment, or habits, a balanced approach is recommended:
5 parts Satvic
2 parts Rajasic
1 part Tamasic
This ratio supports vitality while minimizing negative impacts on body and mind.
Correcting Unhealthy Eating Habits
Unhealthy eating patterns, overeating, and combining incompatible foods overwhelm the digestive system. Over time, this leads to:
Toxin buildup in the intestines
Poor nutrient absorption
Constipation, bloating, bad breath, fatigue, and even emotional imbalances
Two Yogic Solutions for Digestive Health
1. Changing Eating Habits
Adopt a clean, intuitive, and seasonal eating plan. Transition gradually, and allow the benefits to reinforce your commitment. Include fresh, moist, light, and prana-rich meals at all three main meals.
2. Cleansing Diets (Detox)
Health is more than the absence of illness—it’s the alignment of body, mind, and spirit. Our birth state is one of balance, but life’s choices disturb this harmony.
Toxins from poor diet and incomplete digestion create “ama”—a sticky substance that clogs the intestines and blocks energy flow. If not removed, it may form cysts, tumors, and disease.
Symptoms of internal toxicity:
White-coated tongue
Loss of appetite
Bad breath
Fatigue
Depression
Detoxing is essential. However, long-standing toxins can’t be removed in a single session. Multiple rounds of seasonal or targeted cleansing are often needed.
| Type | Examples | Effects on Body & Mind |
|---|---|---|
| Satvic | Fresh fruits, vegetables, sprouts, whole grains, legumes, milk, ghee, nuts | Increases clarity, peace, energy, compassion, concentration, vitality, and supports spiritual growth |
| Rajasic | Spicy food, fried food, coffee, chocolate, refined sugar, onion, garlic | Stimulates restlessness, hyperactivity, aggression, ambition, desire, and mental overexcitement |
| Tamasic | Stale food, processed food, meat, alcohol, overcooked or frozen foods | Leads to lethargy, confusion, dullness, depression, inertia, toxic buildup, and disconnection from self |