The Sadhguru Diet - Myth or Fact?

Jaggi Vasudev, mononymously known as Sadhguru, is a famous spiritual leader who moved away from the traditional technique of preaching religion through God and adopted a rational approach to religion through lifestyle.

One of the key points of Sadhguru’s concept of how life should be led is how one should eat. Diet is an important part of life, and Sadhguru, through his Isha Foundation, has been communicating how one should look at one’s diet.

However, it has remained a question to many whether his teachings are backed by science. Honestly, when I was reading through the articles, I knew I had to talk about them. Are they myths or are they facts? Let’s read!

According to Sadhguru, cooking kills the “life energy” in food, rendering it less beneficial. This myth is rooted in yogic and pranic energy systems, not biology. There has been no scientific evidence to prove that food has “life energy” as he described.

Also, cooking might decrease specific nutrients such as Vitamin C but also increase others such as beta-carotene and lycopene. Cooking also kills the harmful bacteria that can be found merrily cavorting on its surface.

Also, if you’re eating non-vegetarian, cooking is non-negotiable unless you want salmonella from raw chicken. So what’s the deal with cooking? It softens fibers, breaks down tough plant cell walls and makes food easier on the gut.

Also cooking reduces compounds such as phytates and lectins, which can interfere with mineral absorption. So cooking is good, don’t let anyone convince you otherwise.

Sadhguru says to soak nuts, grains, etc., to remove toxins and make them feel “alive.” Soaking gets rid of phytic acid, an antinutrient. However, the idea that all unsoaked foods are “toxic” is difficult to get behind.

You may soak beans and grains to aid in digestion. Soaking also softens foods, making them easier to cook and digest. Soaked food is not better; it’s just more digestible, cleaner, and good for people who have sensitive digestion or are eating lots of legumes and whole grains.

Soaking is a useful prep method; you’re not spiritually cleansing apples. So soak food, yes, but primarily because you want to clean it, not because it makes them “superior”.

According to Sadhguru, the type of food you eat impacts your mind, emotions and karma. Of course, from a scientific standpoint, there’s no measurable “karmic residue” in food. Eating a little less butter chicken won’t make you a better person, though your digestive system might thank you, but that’s a different story.

So what’s the reality? Food can affect your mood and mental clarity, think sugar crashes, caffeine highs. Karma? That’s more of a belief system. According to yogic philosophy, food is believed to carry subtle energies that impact the body, mind and spiritual state.

Sattvic foods like fruits and grains promote clarity, while rajasic and tamasic foods, like spicy or processed items agitate and dull the mind. Clean eating supports inner balance as well.

According to Sadhguru, humans are not built to eat frequently, eating twice a day is ideal. While there is sense in this notion, it’s not universally recommended. It’s all a question of individualism.

Some people can make do with two meals, others require three-four. It all depends on your metabolism, health goals and activity level. There’s no single “natural” number of meals for everyone.

According to Sadhguru, long gaps between meals allow your digestive system to rest and improve energy, clarity and overall health. Okay, from an evolutionary standpoint, it's not as if our ancestors were eating three square meals a day.

Eating less frequently is great for metabolism, insulin sensitivity and weight management for certain people. Great for some, but not for everyone. If you have high activity levels or medical conditions, don’t bother with two, go for the whole three or more meals a day.

The above foods are rajasic or tamasic according to yogic philosophy, which means they agitate or dull the mind. Scientifically, there’s no proof whatsoever that such foods mess with your emotions or energy levels in that way.

Garlic and onion actually have proven health benefits, like anti-inflammatory, immune-boosting, etc. However, they are strong. So if you’re meditating for 10 hours daily, you’d want to stay clear of intense stimuli. That is not the case for most people.

While onion and garlic can increase restlessness, agitation or lethargy, they make it tougher to focus or meditate. Nutritionally, these foods have many benefits—garlic boosts immunity, onions have antioxidants, and chili aids metabolism.

Most people are healthy, but in spiritual paths requiring intense focus, they’re often avoided to maintain inner stillness and balance.

There are foods that block spiritual growth. This one is very belief-based. There’s absolutely no physical or biochemical evidence that easing the chase delays enlightenment. If what you’re eating makes you lighter, cleaner and better focused, it doesn’t mean that other foods are spiritually harmful.

In many spiritual traditions, it is believed that certain foods impact your mental clarity, energy levels and emotional stability. Spiritual practitioners are asked to stay away from meat, alcohol, overly spicy foods, processed or leftover items.

These are thought to disturb the mind, increase restlessness or promote lethargy, making meditation and inner work difficult. Instead, fresh fruits, whole grains, vegetables and dairy is recommended to support purity, balance and increased awareness.

It is true that eating lighter, more natural foods helps you feel more calm, focused and aligned. Just stay away from oily, spicy food. The rest is okay.

Now that we have spoken about the myths and facts from Sadhguru’s diet, let us talk about the 30% challenge. According to Sadhguru, individuals should replace 30% of their daily meals with fruits.

This simple dietary shift can totally rejuvenate your body, delay aging signs and prevent illness. Now, adopting a diet with at least 30% fruit can be simple and sustainable with a few mindful changes.

Begin the day with a bowl of fresh, seasonal fruits. Swap out packaged or fried snacks with bananas, apples and oranges. Prioritise fruits that are in season - this ensures better taste and nutritional value.

Advantages

• Nutrient rich - Fruits are full of vitamins, fiber, minerals and antioxidants.

• Hydrating - Fruits have a high water content, which is good for skin, digestion and energy.

• Supports digestion - Fruit digests quickly and can help with gut health.

• Low in calories - Helps with controlling weight when balanced properly.

Disadvantages

• Too much sugar - Even natural sugars, like fructose, in excess can spike blood sugar.

• Not enough protein or fat - A fruit-heavy diet might lack protein and fat.

• Not suitable for everyone - People with diabetes or gut issues shouldn’t eat too much fruit.

• Seasonal challenge - Eating 30% fruit around the year can be expensive. Or difficult in colder climates.

• Seasonal/access challenges - Eating 30% fruit year-round can be expensive or tough in colder climates.

The Sadhguru diet, like many wellness philosophies, is a blend of spiritual wisdom with modern-day eating advice. Some of the ideas, like eating more fruits, reducing processed foods and practicing mindful eating, and bringing down processed foods have proper scientific backing, others drift into the realm of belief, not fact.

Myths surrounding “dead” cooked food, karmic residue and food affecting spiritual energy might have symbolic or personal meaning, but they should not be mistaken for nutritional science.

If this diet helps you be better, more focused or healthier, great, don’t follow it rigidly. Food should nourish the body and mind, not burden you with guilt.

Is the Sadhguru diet scientifically proven?

Not completely. Certain points, like intermittent fasting, plant-based eating, and increased fruit intake, are supported by science; however, claims like food having karma or raw food being alive are yogic philosophy, not biology.

Can eating only two meals a day work for everyone?

No, it depends on individual needs. Some people thrive on two meals, but others might need more frequent meals.

Is it true that garlic and onions disturb the mind?

No, they don’t. On the contrary, garlic and onions are good for you.

Is soaking nuts and grains necessary?

It’s helpful but not essential for everyone. Soaking can improve digestibility and reduce certain anti-nutrients, but calling unsoaked food “toxic” is an exaggeration.

Can I realistically follow the 30% fruit rule all year round?

Yes, but it may take planning. Seasonal availability, cost, and climate can make it challenging. Focus on local, seasonal fruits. Also, supplement with other food in case it gets too one-sided.