Ayurveda: 7 Indian dietary rules to adopt at all meals

Born in India several millennia ago, Ayurveda is preventive medicine that focuses on the human being as a whole and focuses on treating the terrain rather than the symptoms. Among its pillars: yoga, excellent for the mind and body, and food, which must generate energy and positive emotions. Each individual has an interest in favoring foods that are beneficial to their profile or "Dosha". But Ayurvedic dietetics is also based on principles of common sense, valid for all, revealed by Sophie Benabi, Ayurveda therapist, in Ayurvedic Food, the big book (ed. Leduc.s).

I compose seasonal menus

Seasonal changes alter our nutritional needs. As soon as the good weather arrives, we can afford to eat lighter. Summer holidays are ideal for taking the time to listen to your body and review the way you eat. The foods to favor are those that hydrate us the best: dairy products, fruits, and vegetables, whose water content varies from 80 to 95%. We focus on fresh products if possible local: melon, peach, watermelon, cucumber, tomato, zucchini ...

I drink outside meals

We quickly feel heavy and digestion is painful when we drink too much during a meal. If you are thirsty, you limit yourself to a few sips while eating. But we wait at least 40 minutes to treat ourselves to a cup of tea or coffee.

I rediscover all the flavors

Within the same meal, the order of flavors is not insignificant and plays a role in boosting digestion or regulating appetite. Thus, it is preferable to start with acid (tomato, citrus...) or salty (cheese, celery...), which stimulates salivation. And to finish on bitter (endive, dark chocolate ...), astringent ( pulses, artichoke ...) or spicy ( ginger, mustard ...), which has an appetite suppressant effect and helps finish the meal feeling full. At noon, we limit the sweet, because too many carbohydrates promote drowsiness.

I eat richer at noon

At lunchtime, digestive secretions are at their peak and the hormones that manage the storage of nutrients are just at the right level. While in the evening, with an equivalent intake of carbohydrates (bread, starches, etc.), insulin quickly flares up and excessively stimulates the storage of fat. We, therefore, reserve raw vegetables, cereals, fish, or meat for lunch, and, for dinner, we favor cooked vegetables, fermented milk, or spiced milk.

I prevent digestive disorders

• I wait until I am hungry enough to eat. Otherwise, the meal risks raising the blood sugar level too much and, with it, the insulin which increases the reserves.
• If I feel stressed and ready to pounce on food, I take a few deep breaths (like in yoga) to relax.
• I prepare a pretty table with a bouquet of flowers, a colorful tablecloth, etc., to boost the fun.
• I take the time to chew and taste, to feel full, and stop at the right time.

3 antitoxin gestures

• I recycle the cooking water from vegetables or fish (and thus the vitamins and minerals that went into it) by using it in a soup or a sauce.
• I ferment or sprout pulses (lentils, etc.), to boost their micronutrient content.
• I avoid overheating the pan and I marinate the meats before grilling them, to avoid the formation of toxic compounds.

I use spices

Turmeric facilitates the digestion of fats and has detox properties. It is the natural "antidote" too rich meals.

Cinnamon minimizes the impact of fruit on blood sugar levels. Perfect in compotes or fruit salads.

Fennel reduces bloating. Recommended with cabbage or pulses.

Ginger lowers cholesterol. Pair it with meat or eggs.

Cardamom helps in the digestion of milk and dairy products.