“काले हितमितं योग्यं भुक्त्वा रोगान्न यापति।”
(Ashtanga Hridaya, Sutrasthana 8.17)
“If one eats suitable food, in the right quantity, at the right time, diseases do not affect them.”
Ashtanga Hridaya*
This verse highlights three essential principles for maintaining good health and preventing diseases:
1. काल (Kala) – Right Timing of Meals
2. हित (Hita) – Suitable and Wholesome Food
3. मित (Mita) – Eating in the Right Quantity
When these principles are followed, they help maintain optimal digestion, metabolism, and overall well-being, thereby preventing disorders like diabetes, obesity, and digestive issues.
- The Role of Meal Timing (काल – Kala) in Health and Disease Prevention
Eating at the right time is emphasised because our body’s digestive fire (Agni) follows a natural rhythm. The digestive system works best when aligned with circadian rhythms—our body’s internal clock.
How Meal Timing Affects Digestion and Metabolism
• Morning (6 AM – 10 AM): Moderate digestion power; ideal for a light but nourishing breakfast.
• Midday (10 AM – 2 PM): Maximum digestion power; best time for the heaviest meal.
• Evening (6 PM – 8 PM): Declining digestion power; should be the lightest meal.
• Night (After 8 PM): Weak digestion; eating late leads to undigested food and health issues.
Scientific Relevance of Meal Timing in Diabetes Control
• Research in chrononutrition (study of food timing) shows that irregular eating patterns disrupt insulin secretion and cause insulin resistance, a key factor in Type 2 diabetes.
• A study published in the Journal of Clinical Endocrinology & Metabolism found that early dinners improve glucose metabolism, while late-night eating increases blood sugar spikes.
Wrong Meal Timing and Its Consequences
• Skipping Breakfast: Leads to sugar cravings, overeating later, and higher diabetes risk.
• Late Dinners: Cause postprandial hyperglycemia (high sugar levels after meals) and obesity.
• Frequent Snacking: Triggers continuous insulin secretion, leading to insulin resistance.
Advice:
• Eat at fixed meal times daily to support digestion and metabolic balance.
• Avoid eating after sunset to prevent digestive issues and diabetes risk.
- Importance of Suitable and Wholesome Food (हित – Hita)
The verse emphasises Hita Ahara (wholesome food), which means choosing food that is digestible, fresh, and suitable for individual constitution (Prakriti).
Wholesome Foods for Diabetes Control
• Complex Carbohydrates: Whole grains (yava – barley, godhuma – wheat) for slow sugar release.
• Proteins: Moong dal, lentils, paneer, nuts, and seeds.
• Healthy Fats: Ghee (clarified butter), coconut, and nuts for satiety.
• Bitter & Astringent Foods: Turmeric, fenugreek, and bitter gourd help regulate blood sugar.
Unwholesome Foods that Increase Diabetes Risk
• Refined Carbohydrates & Sugars: White rice, white flour, and sweets cause sudden sugar spikes.
• Deep-Fried Foods: Increase cholesterol and lead to insulin resistance.
• Processed Foods: Contain preservatives that disrupt the gut microbiome and metabolism.
Advice:
• Choose fresh, seasonal, and unprocessed foods to maintain digestion and blood sugar balance.
• Include six tastes (Shad Rasa) in meals: sweet, sour, salty, bitter, pungent, and astringent for complete nutrition.
- The Role of Moderation in Eating (मित – Mita)
Ayurveda strongly advises eating in moderation to maintain balance in digestion and prevent metabolic disorders.
Overeating and Its Effects on Blood Sugar
• Large meal portions cause postprandial hyperglycemia, a condition where blood sugar rises sharply after eating.
• Excessive food intake overburdens digestion, leading to Ama (toxins) in the body.
• Studies suggest that calorie restriction improves insulin sensitivity and extends lifespan.
Signs of Right Quantity of Food
According to Charaka Samhita, the right portion size should:
• Satisfy hunger without causing heaviness.
• Be one-third solid, one-third liquid, and one-third empty space in the stomach for optimal digestion.
• Leave a feeling of lightness after eating.
Modern Research Supporting Controlled Eating
• Intermittent Fasting (IF): Studies show that time-restricted eating helps regulate blood sugar and reduces HbA1c levels in diabetics.
• Mindful Eating Practices: Eating slowly and chewing well prevents overeating and supports glucose control.
Advice:
• Eat only when hungry. Avoid emotional or stress eating.
• Chew food well. Digestion begins in the mouth, and proper chewing prevents glucose spikes.
• Avoid distractions while eating. Watching TV or working while eating leads to unconscious overeating.
Conclusion
The verse “काले हितमितं योग्यं भुक्त्वा रोगान्न यापति।” from Ashtanga Hridaya beautifully captures the foundational principles of healthy eating.
1. Eating on time stabilises digestion and prevents metabolic disorders.
2. Choosing wholesome foods supports gut health and balances Vata, Pitta, and Kapha.
3. Practicing moderation prevents overloading the digestive system and regulates blood sugar levels.
By integrating these principles with modern chrononutrition and mindful eating, one can effectively manage diabetes, maintain a healthy metabolism, and enhance overall well-being.
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