The Satvic Revolution: Transform Your Life, One Routine-Altering Habit A Time

‘When your food is wrong, medicine is of no use, and when your food is right, medicine is of no need.’ Subah and Harshvardhan Saraf have personally experienced the truth of these wise words, healing themselves of lifestyle diseases through nutrition and the incorporation of certain habits. The couple decided to study the science of natural health and nature cure, and are now dedicated to spreading authentic and timeless health knowledge to the world in an accessible and practical manner.



In this book, Subah and Harshvardhan Saraf explain the seven habits by which a person can transform their lives. A must-read for anyone wanting to lead a conscious life.

An Excerpt From The Satvic Revolution

Now, what percentage of your own diet do you think is wholesome? Are there any highly refined foods that you might be consuming every day?

Well, by the end of this chapter, you’ll have clear answers to these questions. Here’s what you can expect to learn in this chapter: 

What are the two most refined foods you may be consuming every day?

Where could they be hidden apart from the obvious places?

Whether or not it’s possible to remove them from your diet.

If it is, what are wholesome substitutes to these refined foods that could lead to better digestion, a healthier gut and greater energy in your day?

With our foundation established, let’s dive right in.

The First Refined Food

From breakfast cereals to coffee mugs, One taste of me and joy erupts! 

My ancestors were the beets and the canes, And in their legacy, my sweetness reigns.

I hide myself behind innocent names, I won’t lie, What do you think, who am I?

Answer: Sugar

If you walk into your local grocer and request for ‘sugar’, you’ll be handed a packet of pure white crystal-like particles. But, have you ever paused to think—where do these come from? Well, as the rhyme suggested, sugar comes from two major sources: sugar cane (80 per cent of global sugar production) and sugar beets (they’re like beetroots, except they’re white).

To make sugar, first this raw material (sugar cane or sugar beet) is harvested, then crushed, then extracted into juice, then clarified, then boiled, then evaporated, then crystallized, then centrifuged and then refined.

Finally, we get sweet, sparkling sugar crystals.

But you see, Mother Nature never provided us with these. She provides us with sugar cane, which is filled with life-giving nutrients. However, when that natural food is converted into white sugar, all of those beneficial minerals and vitamins are leached out in the refinement process. Finally, there is only one thing that remains in the white sugar crystals, and that is the sweetness! (Even the colour completely changes—from the natural yellow of sugar cane to the pure white of sugar).

Now chances are, if you’re reading this book, you’re already aware about the harmful effects of sugar. Many of us grew up hearing our parents warn us about those dreaded cavities or the extra kilos of weight sugar might bring (I know I did). But even with those warnings ringing in our ears, why is it that saying no to those sugary cakes, donuts, chocolates, jalebis and barfis is so difficult? When we know it’s bad for us, why is it so hard to avoid? The answer may surprise you. Let’s find out. 

Why Is It So Hard to Say No to Sugar?

Picture this: you walk into a room, and there’s a table in front of you with five items on it. You’re asked to identify the most addictive substance among them. Which would you select? Think deeply and place a check mark next to your choice in the image below.

Most people would instinctively choose ‘cocaine’. And it’s no surprise—it’s one of the world’s most addictive and harmful drugs, illegal in most countries.

But here’s a twist: the right answer isn’t ‘cocaine’. It’s the innocent-looking ‘candies’. The reason for this is pretty simple. Candies are laden with refined white sugar, and sugar is highly addictive, even more addictive than cocaine! And I don’t mean addictive in the way that people talk about delicious foods. I mean addictive, literally, in the same way as drugs. This may sound like an overstatement but as we progress further, it will become clearer.

There was a fascinating study conducted in 2007 by researchers at the University of Bordeaux. In this experiment, forty-three rats were placed in cages with two levers. One lever, when pressed by the rats, gave them an intravenous hit of cocaine, making them feel an instant ‘high’. The other lever, when pressed by the rats, gave them a sip of sugar water.

The researchers allowed the rats to do a couple of sample tries, so that the rats could understand each lever’s offerings. Then, the real test commenced.

What do you think the rats would have preferred?

Believe it or not, 94 per cent of the rats preferred sugar water over cocaine! Interestingly, even when researchers increased the cocaine dosage, the rats still preferred the sugar water. 

What’s the science behind this? When we consume sugar, the amount of dopamine released in the brain increases, just like the response triggered when we take an addictive drug. Over time, with repeated exposure, our brain becomes dependent on sugary foods to get this dopamine rush. What’s surprising is that researchers suggest the brain finds the rewards from sugar even ‘more rewarding and attractive’ than those from cocaine.

Actually, we don’t even need stacks of research papers to understand how addictive sugar is. We can see it in our everyday life. Have you ever experienced how difficult it is to stop after just one sugary treat, like a cookie? You intend to eat just one, but before you know it, you’ve consumed the whole pack! Soon you begin craving the sweet even after your meals and throughout the day.

Well, you must know that this isn’t a mere temptation— it’s an addiction. Yes, ‘addiction’ is a strong word, but research, as well as our personal experience, shows us exactly that.

Beyond its addictive nature, sugar has numerous other downsides. Strong evidence indicates that excess sugar in our diet is stored as fat in our body, causing excessive weight gain. Short-term studies also link high sugar intake to elevated blood sugar levels, diabetes, high triglycerides, increased blood pressure and heart disease. It’s no wonder some experts have labelled refined sugar a ‘slow white poison’.

Now, having understood the addictive and harmful nature of sugar, there’s no denying that most of us love desserts! It’s hard to imagine life without them. The good news is that we don’t have to give them up. At our Satvic headquarters, we love preparing desserts. We frequently bake cakes to mark celebrations with our team, prepare Indian mithais like kheer and rabdi for festivals and occasionally indulge in scrumptious desserts to end our meals. The only difference is that we don’t use refined white sugar. Instead, we prepare or find treats made from wholesome sweeteners. Yes, there are some excellent alternatives to white sugar. But before sharing the best ones, let’s do a short activity.

When you read the word ‘sugar’ in this chapter, you might be picturing that spoonful you stir into your morning tea or coffee, or the sugar you sprinkle over your breakfast cereal. But you’d be surprised where else refined sugar is sneakily hiding!

Excerpted from The Satvic Revolution, written by Subah and Harshvardhan Saraf; published by Penguin India.