“Our ancestors’ food choices nourished their souls—can ours do the same in a digital era?”

In today’s fast-paced world, where drive-throughs and delivery apps dominate our dining choices, ancient wisdom offers a fascinating perspective on how food shapes not just our bodies but our minds and spirits. The Bhagavad Gita, a timeless Sanskrit text, presents a sophisticated understanding of food’s impact on human consciousness that resonates surprisingly well with modern nutritional science. Through its detailed classification of food types and their effects on human well-being, this ancient wisdom provides a holistic framework for making mindful dietary choices that can enhance both physical health and mental clarity.

Relevance in Today’s Life

In an age where convenience often outweighs consciousness, global eating habits have shifted dramatically toward processed and fast foods—posing significant health and psychological challenges. The World Health Organization (WHO) estimates that non-communicable diseases (NCDs), largely influenced by poor diet, account for 74% of global deaths annually. In India, the ICMR-NCDIR 2022 report reveals that over 135 million people are affected by lifestyle-related diseases, a number directly linked to unhealthy dietary patterns. The rise in obesity is staggering—with NFHS-5 (2019-21) data indicating that 24% of women and 23% of men in urban India are overweight or obese, compared to just 8–9% two decades ago.

Furthermore, dietary shifts are not just affecting physical health but mental well-being. A 2021 meta-analysis published in Nutrients journal found that individuals consuming high quantities of ultra-processed foods had a 48% higher risk of depression. The link between food and mood is becoming increasingly evident, echoing the Bhagavad Gita’s ancient assertion that food influences not only the body but also the mind and consciousness. For example, a sattvic-style Mediterranean diet—rich in fresh vegetables, fruits, legumes, nuts, and whole grains—has been shown to reduce symptoms of anxiety and depression by up to 33%, according to research from Deakin University, Australia (SMILES Trial, 2017).

In urban India, food delivery app usage has grown exponentially—Statista reports over 500 million online food delivery users expected by 2026—promoting meals that are often high in sodium, sugar, and unhealthy fats. These trends reflect a rajasic and tamasic food pattern described in the Gita, associated with excitement, restlessness, and mental fog. Conversely, adopting a sattvic diet could act as a preventative and curative strategy for today’s health crises.

By revisiting this ancient framework through the lens of modern data, we find that the Gita’s insights on food are not philosophical relics but practical, science-backed strategies that align with current global public health guidelines.

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The Three Paths of Righteousness

Today, these three dharmic paths—yajna, tapas, and dana—can also be interpreted through the lens of lifestyle and consumption habits. For example, making conscious food choices that consider sustainability and animal welfare can be seen as an act of yajna (sacrifice). Choosing organic, locally sourced produce instead of fast, chemically-treated food demands tapas (discipline). Sharing food with the underprivileged, supporting food banks, or even guiding others toward better dietary habits reflects dana (charity). This integration of ancient philosophy into modern civic responsibility demonstrates that the ethics of eating are not only spiritual but also socio-ecological acts in our interconnected world.

Before delving into the specifics of food and consciousness, it’s essential to understand the broader context of righteous living as described in the Bhagavad Gita. The text introduces three fundamental paths of dharma (righteousness) that are universally appealing: yajna (sacrifice), tapas (austerity), and dana (charity). These paths represent different approaches to spiritual growth and ethical living, each offering unique benefits to practitioners. Yajna

encompasses selfless actions and ritual offerings, tapas involve self-discipline and spiritual practices, while dana represents the virtue of generous giving. This three-fold path creates the foundation for understanding how our dietary choices influence our spiritual and material well-being.

aahaarastwapi sarvasya trividho bhavati priyah yajnastapastathaa daanam teshaam bhedamimam shrinu // 17.7 //

“He who offers food with a pure heart nourishes not just the body, but the soul.” – Gita

The Sattvic Diet: Food for Clarity and Vitality

Modern science increasingly validates the physiological and psychological benefits of a sattvic diet. A 2023 study by the National Institutes of Health (NIH) found that diets high in fiber, antioxidants, and micronutrients—as found in sattvic foods—are associated with a 30–40% lower risk of cognitive decline and dementia. Additionally, such diets enhance the gut microbiome, which in turn boosts serotonin production and regulates mood. As lifestyle diseases and stress-related disorders rise, adopting a sattvic diet can be a proactive solution. Tech executives in Silicon Valley and wellness practitioners globally have embraced sattvic-like eating patterns as part of “biohacking” their performance—offering a modern testimony to this timeless wisdom.The Gita’s wisdom on food begins with the description of sattvic (pure) foods, which are associated with the mode of goodness. These foods are characterized by their ability to promote longevity, enhance inner purity, and cultivate physical strength and mental clarity.

Sattvic foods are naturally delicious, containing essential oils and nutrients that provide sustained energy. They are substantial enough to nourish the body deeply while remaining easily digestible and pleasant to consume.

Modern nutrition science increasingly supports these ancient observations. Foods typically considered sattvic include fresh fruits, vegetables, whole grains, nuts, seeds, and legumes, which are now recognized as fundamental components of a healthy diet. These foods are rich in vitamins, minerals, and antioxidants that support physical and cognitive health. The emphasis on fresh, wholesome foods in the sattvic diet aligns perfectly with the contemporary understanding of how nutrition influences everything from immune function to mental health.

aayuh sattvabalaarogya sukha preeti vivardhanaah

rasyaah snigdhaah sthiraa hridyaa aahaarah saatwikapriyaah // 17.8 //

“Foods that increase life span, purify one’s existence, and give strength, health, happiness, and satisfaction are dear to those in the mode of goodness.” — Gita 17.8

The Rajasic Tendency: When Passion Governs Food Choices

Rajasic foods dominate today’s global fast-food industry, which is now valued at over $800 billion, according to McKinsey & Company (2024). These high-sodium, high-sugar, and heavily seasoned foods are engineered to create dopamine spikes that mimic addiction, leading to compulsive eating. As per a 2022 Lancet report, children and adolescents who consume rajasic or processed foods regularly show higher incidences of irritability, aggression, and attention-deficit symptoms. This underscores the Gita’s ancient warning: rajasic food fuels not only the body but also the ego, leading to restlessness and long-term suffering. In a society where stimulation is constant and subtlety is lost, the teachings of balance and moderation become more essential than ever.

In contrast to the balanced nature of sattvic foods, the text describes rajasic foods – those dominated by the mode of passion. These include excessively bitter, sour, salty, hot, or pungent preparations. In modern terms, we might recognize these characteristics in many processed foods, extremely spicy dishes, and heavily seasoned snacks that dominate contemporary diets.

The Gita’s warning about these foods is particularly relevant today. It suggests that such foods can lead to physical discomfort, emotional distress, and health problems – a connection

increasingly supported by research linking highly processed, intensely flavoured foods to various health issues, including inflammation and digestive problems. The text’s insight that these foods appeal to those who “eat for excitement rather than nourishment” seems especially prescient in our era of extreme flavours and sensory overload.

katvamla lavanaatyushna teekshna rooksha vidaahinah aahaaraah raajasasyeshtaa duhkhashokaamayapradaah // 17.9 //

Foods that are excessively hot, sour, salty, dry… cause pain and disease.” — Gita 17.9

The Tamasic Trap: Understanding Food’s Dark Side

The global rise in food contamination and excessive food preservation exemplifies tamasic consumption today. According to the Food and Agriculture Organization (FAO), nearly 600 million people fall ill each year from unsafe food, and over 420,000 die. Additionally, research from the Centers for Disease Control and Prevention (CDC) highlights that regularly consuming processed meats, sugary beverages, and stale packaged snacks is linked to a 40% higher risk of early mortality. Psychologically, tamasic foods contribute to “brain fog,” sleep disorders, and emotional numbness. This convergence of ancient insight with modern data reinforces the need to return to mindful, clean eating practices—redefining purity not just in hygiene, but in energy.

Perhaps most relevant to modern food safety concerns is the Gita’s description of tamasic foods – those in the mode of darkness or ignorance. These include food that is stale, tasteless, putrid, or impure. The text’s emphasis on food freshness and proper handling predates modern food safety guidelines by millennia yet aligns perfectly with the contemporary understanding of foodborne illness and contamination risks.

The effects of tamasic foods extend beyond physical health. According to the text, such foods promote lethargy, mental dullness, and decreased awareness – observations that align with modern research on how poor nutrition can affect cognitive function and mood. This ancient wisdom particularly resonates in today’s world, where food storage, preservation, and handling remain crucial public health concerns.

yaatayaamam gatarasam pooti paryushitam cha yat ucchishtamapi chaamedhyam bhojanam taamasapriyam // 17.10 //

Food that is tasteless, decomposed, unclean is dear to those in ignorance.” — Gita 17.10

Practical Applications for Modern Life

Institutions, workplaces, and even government policies are now echoing these ancient prescriptions. For instance, the Indian Ministry of AYUSH promotes “Sattvic Diet Days” in schools and colleges to boost awareness of food-mind connections. In global cities like New York and London, corporate wellness programs are including nutrition counseling that aligns closely with sattvic principles—highlighting clarity, calm, and vitality. Apps like “YouAte” and “Mindful Eating Coach” encourage tracking not just what you eat, but how and why you eat, integrating mindfulness into every bite. These evolving strategies are further proof that age-old wisdom, like that of the Gita, is not just poetic—it is practical, data-driven, and profoundly necessary in today’s chaotic foodscape.

The Gita’s teachings on food offer practical guidance for contemporary life. Its emphasis on fresh, wholesome foods over processed alternatives, its warning against excessive flavours and spices, and its stress on food purity and proper handling remain remarkably relevant. These principles can guide us in making more mindful food choices that support both physical health and mental clarity.

For modern readers, these teachings suggest several practical approaches:

Choose fresh, whole foods whenever possible, minimizing reliance on heavily processed alternatives. Pay attention to how different foods affect your energy levels, mood, and mental clarity. Practice mindful eating, being aware of not just taste but also the quality and freshness of food. Consider food’s impact on physical and mental health when making dietary choices.

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Ancient Wisdom for Modern Well-being

The Bhagavad Gita’s sophisticated understanding of food’s influence on consciousness offers valuable insights into contemporary life. Its classification of foods based on their effects on the body and mind provides a holistic framework for making dietary choices that promote physical and mental health. In an era where diet-related health issues are increasingly common, this ancient wisdom offers practical guidance for navigating modern food choices.

The text’s emphasis on the connection between food and consciousness reminds us that eating is not merely a physical act but one that influences our entire being. By understanding and applying these principles, we can make more mindful choices about what we eat, supporting our physical health, mental clarity, and spiritual well-being. In this way, ancient wisdom offers relevant guidance for modern living, helping us navigate the complex relationship between food, body, and mind.

The timeless guidance of the Bhagavad Gita is more than scriptural; it is increasingly becoming prescriptive in nutrition science, public health, and personal development. As urbanization and digital distraction pull us away from self-awareness, these teachings provide a gentle return to introspection and intention—through something as fundamental as eating. The future of healthcare is preventative, and the most powerful medicine may well lie on our plates. Embracing sattvic consciousness is not just about eating differently; it’s about living differently—more aware, more compassionate, and more aligned with our true nature.

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Media’s Role in Shaping Food Consciousness

In today’s hyper-connected world, media doesn’t just reflect our food habits—it shapes them. From Instagram reels showcasing decadent fast food to YouTube influencers promoting intermittent fasting or sattvic recipes, media platforms have become the modern kitchen table, influencing what millions choose to consume daily. This digital diet, however, is a double-edged sword. While it has the power to democratize knowledge about healthy eating and traditional wisdom like that in the Bhagavad Gita, it also perpetuates rajasic and tamasic trends by glorifying excess, speed, and instant gratification. Globally, food and beverage companies spend over $33 billion annually on advertising, most of which promotes ultra-processed snacks, sugary drinks, and artificially enhanced flavors.

Yet, a conscious shift is emerging. Platforms like Netflix and Prime Video have hosted transformative food documentaries (The Game Changers, You Are What You Eat), while India’s Eat Right India campaign, led by FSSAI, uses TV, radio, and digital outreach to promote mindful and sattvic-aligned dietary practices. Similarly, community radio stations and educational podcasts are becoming credible channels to bring ancient insights on food and consciousness to younger audiences in rural and urban areas alike. When harnessed responsibly, media can act as a powerful ally in steering society toward healthier, ethical, and more spiritually aligned food choices—amplifying what the ancients knew all along: we are what we consume, not just on our plates but through our screens.

We are not just what we eat—we are what we digest, absorb, and align with.

By- Dr. Neeraj Panwar (Ph.D.) Assistant Professor Department of Psychology, CHRIST University, Delhi NCR