The macrobiotic diet, based on Eastern principles, emphasizes eating balanced foods to achieve a balance of yin and yang. According to these principles, macrobiotics is not simply a healthy way of eating. It also encompasses a holistic lifestyle in which practitioners seek to integrate physical and spiritual health. This diet recommends eating foods that are low in fat and high in fiber. The macrobiotic diet may have certain health benefits and may promote healthy eating. However, the proper nutrition guidelines should be followed when using these principles.
Origins of the Macrobiotic Diet
Derived from two Greek roots, the word “macrobiotics” literally means “long life.” The Japanese philosopher George Ohsawa introduced the macrobiotic diet principles in the early part of the twentieth century. The diet is partly based on the Asian philosophy of yin and yang forces. According to Ohsawa’s philosophy, to maintain good health, these forces should be balanced in the body. Therefore, people should eat foods that create this balance.
Originally, the diet had 10 progressive levels or stages. The last stage of the diet, which allowed the consumption of only water and brown rice, was very restrictive. Today, this stage is not recommended or promoted by proponents of this diet.
Later in the 1970s, Michio Kushi utilized and expanded these principles to include the macrobiotic lifestyle. After Kushi published books on this subject, the diet became popular in the United States.
Macrobiotic Foods List
This diet emphasizes that people should choose a daily intake of macrobiotics foods from different food groups. When planning meals, they may include the following balance of foods:
- 50 to 60 percent whole grains (barley, brown rice or wheat)
- 25 to 30 percent organic vegetables
- 5 to 10 percent beans and sea vegetables
- Fresh fish and nuts a few times a week
- Condiments that include sea salt and miso
- Fresh fruits and vegetables that are locally and organically grown
- Teas made from roasted grains
The diet can also be adjusted according to factors that include a person's age, gender, and location.
According to the macrobiotic diet guidelines, extremely yin or yang foods should be excluded or eliminated from the diet. These include processed foods, refined flour, sugar, meats, alcohol, caffeinated beverages, hot spices, cheese, eggs, chemicals and preservatives.
Preparation and Consumption of Macrobiotic Foods
According to the macrobiotic principles, foods should be properly prepared.
People should observe certain guidelines when cooking their meals. These include:
- Cooking with purified water and use plant-based oils.
- Using pots and utensils made of materials that include ceramic and stainless steel.
- Not using microwaves to cook foods, steaming foods and vegetables instead and using a pressure cooker for rice.
- Preparing foods in a peaceful setting.
In addition, people should eat in a relaxing environment and consume food only when they are hungry. It is also advised that people eat their food slowly and chew it until it is fluid for better digestion.
Health Benefits of Macrobiotic Diet
Because the macrobiotic diet recommends foods that are low in fat and high in fiber, it can promote healthy eating and may provide certain health benefits. The diet can help with weight loss. It may also lower the risk of cardiovascular disease and high cholesterol.
Some proponents of this diet have suggested that the diet may be useful for the treatment of cancer. However, the American Cancer Society reports that there is no scientific evidence that supports this premise. The American Cancer Society does emphasize that this diet may have some health benefits, but people should also be aware that there are concerns and problems such as nutritional deficiencies associated with extremely restrictive macrobiotic diets. These diets may be lacking in key nutrients such as protein, calcium, and Vitamin B12.
Although a low-fat and high fiber diet that uses macrobiotic foods may provide certain health benefits, it also should be properly planned, well-managed, and follow established nutrition or dietary guidelines.
Sources
American Cancer Society: Macrobiotic Diet
Cancer Research UK: Macrobiotic Diet
Pocket Guide to Macrobiotics by Carl Ferre: Crossing Press, 1997
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