If you’ve always leaned towards a cleaner, more plant-based diet, consider this your sign to give it a try. Introducing the Ital diet, a product of the Rastafarian culture. It’s believed to promote overall well-being by fostering a deeper connection to nature—intriguing, right? Discover the many potential benefits this mostly vegan diet has to offer!
What is the Ital Diet?
The Ital diet has its roots in Jamaica and was born out of the Rastafarian belief that a balanced lifestyle requires consuming natural and organic foods. The word “Ital” is actually inspired by the English word “vital” which means essential to life. They believe that the food we consume is meant to increase our life energy and instil vitality. The Ital diet goes beyond just food consumption – it’s about living in a manner that’s ideal for one’s physical, mental, and spiritual state [1].
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Principles of the Ital Diet
The underlying principle of the Ital diet is following a plant-based lifestyle revolving around organic, chemical-free food. The beliefs of the Rastas are that untouched and unprocessed foods are connected to nature, and so consuming them will have someone better connected to nature for healthy eating too. The diet totally excludes any additives or anything artificially made, along with meat. They also take measures to avoid consuming anything else that can potentially affect the body, such as cooking with metal and especially aluminum. This is because the content of this metal is said to affect liver and kidney health, so they usually go for clay pots [2].
History of the Rastafarian Diet
The thought of Jamaica conjures images of Bob Marley, reggae music, and colorful outfits, but there’s so much more to the culture. So, how did this diet and lifestyle originate in the first place? In the Rastafarian culture, steering clear of contributing to capitalist society was as important as having a clean diet, and this belief was present from as early as the start of the 20th century [3].
The term “vegan” was popularized by the British vegetarian community, but long before that, the people of Jamaica followed this plant-based diet, which encompassed locally grown food. For the Rastafari movement, food was political, and following this regional and organic diet was their means of eliminating traces of consumerist and colonial mentality.
Benefits of the Ital Diet
The following are some of the many benefits that Ital food and lifestyle can bring you:
- Nutrient-Rich: Focuses on whole, plant-based foods, providing high levels of vitamins (A, C, E), minerals, fiber, and antioxidants, which support immune health, skin, and overall vitality.
- Better Digestion: Unprocessed foods are gentler on the digestive system, improving nutrient absorption and gut health.
- Weight Management: High-fiber foods help keep you full longer, reducing snacking and supporting weight loss. Avoiding alcohol and sugary drinks also aids in weight control.
- Lower Cancer Risk: By eliminating meat, especially processed types, and focusing on pesticide-free produce, the Ital diet may reduce the risk of certain cancers.
- Heart Health: The diet’s low saturated fat and cholesterol content, along with high fiber, help lower blood pressure, reduce “bad” cholesterol, and lower the risk of heart disease.
- Environmental Impact: A plant-based diet reduces the carbon footprint and supports sustainable farming practices by avoiding animal products and choosing organic, local foods.
What Can You Eat on the Ital Diet?
There are many delicious foods that you can happily enjoy while you’re on the Ital diet:
- Organic fruits and vegetables, which include locally grown and seasonal ones.
- A variation of the ital diet actually allows you to eat fish, as long as they’re obtained in a natural way and not longer than 12 inches. You can choose this option if you would like to not be too restrictive with your diet.
- Legumes and whole grains like brown rice, corn, oats, quinoa, and more are a great source of plant protein.
- Herbs and spices for an aromatic cuisine
- Nuts, seeds, and healthy fats like avocados, olive oil, and other plant-based oil
- Plant-based milk and other plant-based dairy alternatives
- Natural or no-added-sugar beverages like water, herbal teas, and coconut water
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Foods Prohibited in the Ital Diet
Of course, with a diet of this kind that hopes to eliminate anything artificially sourced, there are a few restrictions. But they can so be worth the benefit!
- You can’t eat meat or any type of poultry, along with other animal products like butter, cheese, cow’s milk, eggs, etc.
- Processed foods, items with added sugar, and canned or packaged food.
- Coffee and non-herbal teas
- Refined grains like white rice and pasta
- Anything with artificial additives like food coloring and MSG.
- Alcohol, sugary drinks, and carbonated drinks.
Cooking Ital Cuisine
Cooking Ital cuisine is about using fresh, organic, and unprocessed ingredients while respecting the food and the cooking process. Key elements to develop these eating habits include using natural herbs like basil, oregano, and bay leaves for flavor [2]. Although it’s a bit of a commitment, consider growing your own food without synthetic fertilizers or pesticides. It’ll be easier to source your ingredients and it aligns with the Ital principles better.
Go for locally grown seasonal ingredients to absorb maximum nutrition. You can experiment with recipes like Ital stew or Ital bean curry if you really wish to experience the culture.
Vegan diet recipes: 10 Vegan Christmas Cookie Recipes for a Delicious Holiday Season
Conclusion
We hope that this article has fed you enough knowledge about the fascinating ital diet and all the benefits it can offer. Make the choice that’s best for you to lead a healthy and active life, and for more tips on how you can keep yourself fit and fresh, check out the JustFit app!
