Ayurveda Diet: discover your dosha and foods to balance the body –

You hear about genome, DNA, human mapping and you are surprised by the possibility of modern medicine mapping some genetic expressions that we inherit from our parents – that of accumulating fat around the waist, for example. But can you imagine that this same cutting-edge medicine proves the concepts of ancient Indian science, ayurveda? Well, that’s what’s happening. “Only now, with the description of the genes, are we sure when a person is sensitive to a certain food, cannot react well to cold or heat and is predisposed to certain diseases or to gaining weight. And the Indian sages already did this empirically – based on the physical characteristics and temperament of the patient”, explains physician Vânia Assaly, from São Paulo.

Scientific director of the Latin American Lifestyle Medicine Association (Lalma), she presented the subject at the 5th Brazilian Meeting of Aesthetic Nutrition, in São Paulo, and showed that the relationship between the two sciences shortened the work of current researchers: “Instead of starting from scratch, we studied the herbs and spices (turmeric is one of them) already applied by ayurveda as ‘antidotes’ against the body’s imbalances”, adds Vânia.

Maybe you don’t even suspect it, but you already put some of the Indian strategies into practice. Starting the day with a digestive shot and betting on the masala (mixture of spices) to intensify the pre-workout bulletproof comes from ancient science, responsible, for example, for the post-pregnancy body of actress Grazi Massafera and for her extra energy for the exercises.

Ayurveda Diet: Each, Each

But it’s not worth copying your friend’s menu: individuality is the key word. In Ayurveda, each of us has our own dosha (type of temperament), usually governed by two of the five elements of nature: water, fire, earth, air and space. If you’re easily angered, it’s probably pitta (fire + water) – the other two doshas are vata (air + space) and kapha (earth + water).

“They influence personality, metabolism, physical structure and even the way we interact with the environment and with other people”, explains Ayurveda therapist and functional culinarist Xanda Fogaça, from São Paulo. That’s why the importance of keeping them in balance, which is done with food and physical activity.

Although the method is in evidence, there are still few nutritionists who put together a food plan with his balance tactics – and even the professionals who resort to them only recommend the basics. “I myself take a digestive shot (based on ginger – a joker in Ayurveda) when I wake up and season the food with lots of spices”, says nutritionist from Curitiba, Astrid Pfeiffer, who studied in India and also presented a lecture on ancient food at the Meeting of Aesthetic Nutrition.

A more intense treatment (generally with fasting, teas and massages), according to Astrid, should be carried out with the supervision of a specialized doctor. But her patients always leave the office with at least one menu that includes dosha-specific herbs and spices. And, in return, the report of the effects are almost always positive: improvement in the texture of the skin and digestion – many of them stop feeling that stuffing at the end of the meals. It’s not just that: “The organism starts to retain only what it needs, without accumulating waste”, adds Xanda. Bye, chubby girls!

Path of the Indies

Tall, thin and perfectionist? Some people would venture to say that your dosha is pitta. However, the diagnosis depends on the assessment of the pulse by an experienced professional. After that, you can put some principles into practice in food. Here, we’ve put together suggestions to balance your body.

Do you think you are half vata, half pitta? “Usually people have two types of dosha,” explains Astrid Pfeiffer. And, depending on the moment in life, a third can overlap the first two, causing a mismatch – stress, medication, illness, poor diet and overweight tend to cause this effect. But certain adjustments in the diet return the normal state. Ufa!

Ayurveda Diet: If Your Dosha Is…

kapha

Elements: land + water. Attributes: strong and broad physical structure, with a tendency to obesity. A sedentary lifestyle can lead to apathy.
Imbalance symptoms: poor digestion, excessive tiredness, overweight.
Eat more: vegetables, legumes and other foods with plenty of fiber.
Consume less: very salty or very sweet foods and pasta.
Ideal flavors: sweet (from the vegetables), slightly salty, acidic.

KITCHEN GUIDE

“The slower metabolism of kapha must be compensated with spices such as ginger and cayenne pepper”, indicates nutritionist Vitória Falcão, from São Paulo.

Fruits: prefer the dry ones, but beware of the very sweet ones.
Vegetables, grains, legumes and dairy products (milk, cheese, yogurt): moderate the portion, always accompanied by masala (or spices for kapha).
Oleaginous: place on plate sporadically.
Oils: prefer mustard, sunflower or canola.
sweeteners: honey (older than six months) and stevia. Spices: cinnamon, ginger, coriander and cayenne pepper – or make your own kapha masala.

Ayurveda Diet: If Your Dosha Is…

pitta

Elements: fire + water. 
Attributes: Think of a busy person! You have high energy and little patience. It also gains lean mass easily.
Symptoms of imbalance: gastritis, burning skin or excessive thirst.
Eat more: fruits and green leaves.
Consume less: spicy and spicy foods, as well as garlic and onions.
Ideal flavors: sweet and bitter.

KITCHEN GUIDE

“To bring out the sweet flavor in savory dishes, use vegetables like cooked butternut squash. Complete with refreshing herbs, mint and basil, for example”, says Vitória.

Fruits: prioritize fresh and sweet ones, avoid acidic ones.
Vegetables: raw leaves. Grains: do not eat hot or fried.
Legumes: are well digested.
oilseeds: in small amount.
dairy products: welcome, but prefer less salty cheeses.
Oils: sunflower, olive and coconut in a moderate dose, in addition to ghee (clarified butter).
sweeteners: Sweet flavors are generally calming.
Spices: fennel, mustard seed, cumin and coriander – or make your masala pitta.

Ayurveda Diet: If Your Dosha Is…

vata

Elements: air + ether.
Attributes: agile and light (mignon structure and few muscles). With a fast metabolism, it is difficult to gain weight.
Symptoms of imbalance: trapped intestine, gases, excessive weight loss, agitation, insomnia, anxiety and weakness.
Eat more: oily and heavy foods, such as rich soups and creams.
Consume less: raw foods and frozen preparations. 
Ideal flavors: bitter, astringent and pungent.

KITCHEN GUIDE

“The right spices make even the hottest desserts (ideal for vata) hot. Try blending avocado with cinnamon and almond milk”, suggests Vitória.

Fruits: fresh and sweet.
Vegetables and legumes: cooked with vegetable oils and seasoned with vata masala.
dairy products: They need to be consumed with the antidote (masala or vata spices).
Grains: good in any kind of preparation.
oilseeds: in small portions, as they are difficult to digest.
Oils: sesame is the best, in addition to ghee (clarified butter).
Spices: cumin, cardamom, black pepper and coriander – or make your own vata masala.

The Secret of Seasoning

When smelling Indian food, you can notice the diversity of spices in the dish, which seeks to contain six flavors (one more than those we are used to): bitter, spicy, sweet, salty, acidic and astringent. “Thus, it stimulates different points of the tongue related to different functions of the organism”, explains Xanda. However, the ideal is that some flavors stand out according to the dosha. Another option is to prepare your own masala for your profile and season your everyday food with it.