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An introduction to the macrobiotic diet
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Photo Credit: Reuters.com
A macrobiotic diet is both a way of eating and a lifestyle commitment. People drawn to this diet are generally looking for a holistic and balanced approach to physical and spiritual health. People also begin following this diet as part of the “green” movement for supporting our planet’s health, as it focuses on Earth-friendly lifestyle practices.
While the diet may be popularized by celebrities such as Gwyneth Paltrow or Madonna, it is actually a very ancient cultural approach to eating. Hippocrates first used the term in his essay “Airs, Waters, and Places”, where he described people who were healthy and lived long lives. Macro comes from the Greek word meaning “Long” or “Large”, and Bios means life. The diet also is part of the Eastern philosophy of China and Japan where the belief is held that what and how one eats is directly related to health, wellness, and happiness. It was brought to North America by George Ohsawa in the late 1950’s.
The macrobiotic diet is a low-fat, high fiber vegetarian-based diet that focuses on natural, unprocessed foods. On the down side, it is very restrictive and with that comes risk of nutrient deficiencies, particularly of minerals such as calcium and iron, due to the lower consumption of animal products.
The principles of macrobiotic eating are strict and complex, and this is a short overview of the plan:
Composition of Diet (Because eating foods that are most available in your geographic region, the percentages may change based on factors such as season and availability):
- 50% whole grains, including brown rice, whole wheat berries, barley, corn and buckwheat. More refined grains (rolled oats, pastas, breads and flours) can be used sparingly.
- 25% seasonal vegetables (raw or cooked using traditional methods such as steaming or baking). Daily consumption of cruciferous vegetables such as cabbage, broccoli, cauliflower; leafy greens such as kale and bok choy; onion and squash is recommended.
- 10% protein foods, with an emphasis on fish and legumes (beans)
- 5% sea vegetables (nori or seaweed)
- 5% soups (especially miso soup)
- 5% fruit, nuts, or seeds
- Natural sweeteners can be used, such as rice syrup or barley malt. Artificial sweeteners are avoided.
- Preferred oils are sesame or corn oils.
- Condiments and seasonings permitted are natural sea salt, brown rice vinegar, grated ginger root, fermented pickles and tamari (natural soy sauce)
- Foods to avoid are those at the extreme ends of yin and yang, causing the body to be out of balance
- Avoid sugar, alcohol, honey, coffee, sodas, chocolate, refined flour, hot spices, preservatives and artificial food ingredients (such as colors, or flavors), processed dairy products (commercial milks and soft cheeses), and poor quality vegetables oils (yin foods)
- Avoid poultry, meat, eggs, animal fats (butter, lard) and refined salt (yang foods)
- Avoid tropical fruits such as mango, pineapple, and papaya
- Avoid “nightshade” vegetables, such as tomatoes, potatoes, eggplant, and beets.
The macrobiotic lifestyle also governs how food should be prepared and eaten:
- Individuals following diet should eat slowly and chew food thoroughly, in a relaxed manner, while maintaining good posture
- Mindful eating practices are used and one should only eat when hungry and avoid becoming over full. You should not eat close to your bedtime.
- Drinking and cooking water must be purified.
- No microwave use is allowed; rice must be cooked in a pressure cooker.
- Seasonal and local eating is promoted, as well as choosing organic foods. For example, in the spring and summer, lighter foods are consumed and are prepared with minimal cooking (lightly steamed or eaten raw). In the winter and fall, foods with more concentrated quality such as root vegetables and heavier grains are consumed.
Diet Benefits:
A vegetarian based diet can also be useful for weight loss, the reduction of cholesterol, and for the treatment of high blood pressure. People who deal with celiac disease and gluten intolerance also are sometimes directed to the macrobiotic diet.
A link exists between following a macrobiotic diet and cancer prevention. There is evidence that a diet in whole grains, fruits and vegetables and low in saturated fats and red or processed meats can help prevent many forms of cancer. There is also some evidence that a macrobiotic diet can improve cancer patient longevity, but because of the limited research in patients and the restrictiveness of the diet, the American Cancer Society does not recommend this diet as an exclusive or primary means of treatment.
For those interested in using this diet, it is necessary to closely monitor nutrition, because improper adherence to the plan may result in deficiencies of protein, calcium, zinc, iron, vitamin B12, vitamin D, and magnesium. Monitoring the appropriate number of calories is important for those in a growth state, such as children and pregnant or lactating women.
Because the Macrobiotic lifestyle is a complex way of living, there are many sources available to assist with the incorporation of it's practices, including the book considered the authority on Macrobiotics - Michio Kushi's "The Macrobiotic Path to Total Health"
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