The macrobiotic diet is more than just a diet; it's a way of life. Founded by Japanese philosopher George Ohsawa in the 1920s, it's a comprehensive approach to health incorporating lifestyle aspects from diet to exercise and meditation. The word ‘macrobiotic’ is derived from the Greek words, ‘macro’ meaning large and ‘bio’ meaning life.
This article explores the principles, food list, potential benefits, and risks associated with the macrobiotic diet. It aims to provide a balanced perspective, drawing upon available research and expert opinions.
Core Principles of the Macrobiotic Diet
The macrobiotic diet emphasizes locally grown whole grain cereals, pulses (legumes), vegetables, edible seaweed, fermented soy products, and fruit combined into meals according to the ancient Chinese principle of balance known as yin and yang. It focuses on choosing organic, locally grown, and seasonal produce. It is not so much a ‘diet’ as a lifestyle system. Put simply, it’s less about controlling weight and more about creating a balanced lifestyle, with food being one of the cornerstones of the philosophy.
Followers tend to adopt the diet in slightly different ways with some adhering strictly to the rules on food preparation, cooking, and eating, while others are more relaxed, adopting the rules in moderation only. For example, some followers adopt an organic, vegan diet with no dairy or animal-sourced foods, while others eat small amounts of organic meat or fish.
The macrobiotic diet also aims to avoid foods containing toxins and to work in harmony with nature. The diet encourages eating foods that are unprocessed, organic, and locally grown. It discourages eating high fat, processed, salty, and sugary foods.
Read also: Benefits of Macrobiotic Diet
What to Eat: A Macrobiotic Diet Food List
The macrobiotic diet is divided roughly as follows:
- Whole Grains (40-60%): Brown rice, barley, oats, buckwheat, millet, quinoa, spelt, rye, and teff are staples. Brown rice and other whole grains such as barley, millet, oats, quinoa, spelt, rye, and teff are considered by macrobiotics to be the foods in which yin and yang are closest to being in balance. The whole idea is to get away from refined grains.
- Vegetables and Seaweed (20-30%): A variety of vegetables, especially leafy greens, broccoli, cauliflower, root vegetables, and onions, are encouraged. Sea vegetables like seaweed, kelp, and algae are also included.
- Beans and Bean Products (10-25%): Tofu, miso, tempeh, lentils, azuki beans, chickpeas, and other legumes are important sources of protein.
- Soups (5%): Miso soup, bean and vegetable soups, pureed squash or vegetable soups, and grain soups are common.
- Miscellaneous Foods (5-20%): This may include small amounts of fruit, white fish, seeds, nuts, pickles, and fermented vegetables.
Amounts provided in books about the macrobiotic diet vary and there are no yields given. So when purchasing your items, please just consider how many people you are feeding and how much you can eat. The goal is to achieve a ratio of about 50% grains, 30% veggies, and everything else in smaller amounts.
Foods to Avoid
Foods that are high in fat, salt, and sugar, as well as processed foods and artificial ingredients, are to be avoided on the diet. The diet advises against eating processed foods and animal products.
Foods to avoid include:
- Meat
- Dairy products
- Eggs
- Refined sugar
- Animal fats
- Artificial sweeteners or chemical additives
- Genetically modified foods
Lifestyle Recommendations
The macrobiotic diet also incorporates lifestyle recommendations, including:
Read also: Macrobiotic Meal Planning
- Only eating and drinking when body cues are triggered
- Chewing food thoroughly until it liquefies
- Using natural materials such as wood, glass, and china to cook and store food
- Avoiding microwave ovens and electric hobs
- Purifying water before cooking or drinking it
- Avoiding flavored, caffeinated, or alcoholic drinks
- Avoiding overeating
- Avoiding eating 3 hours before bedtime
- Cooking the food yourself
Potential Benefits of the Macrobiotic Diet
There is some research to suggest a macrobiotic diet, when done in moderation may have some benefits for some people. From a nutritional perspective, studies report that the composition of the diet may exceed recommended daily amounts for certain nutrients but fall short on others. However, its plant-focused nature offers anti-inflammatory benefits that may help lower the risk of chronic disease.
- Heart Health: Research suggests that a macrobiotic regime may have a positive effect on heart health with studies reporting lower blood lipids and cholesterol plus benefits for managing blood pressure. This is, in part, thanks to the plant-based, low-fat, high-fibre nature of the regime. Individuals who follow low fat diets that are low in animal products, such as the macrobiotic diet, may have lower cholesterol levels.
- Blood Sugar Control: The dietary aspects of the plan are also considered to be beneficial for those with type II diabetes as well as non-diabetics who may experience reactive hypoglycaemia (extremely low blood sugar within four hours of a meal). Short and medium-term clinical trials indicated that the macrobiotic diet produced faster blood sugar control. The benefits included: lower cholesterol, improved blood sugar, increased insulin sensitivity, decreased blood pressure, and reduced body weight
- Potential Cancer Prevention: According to a 2015 study, many elements of the macrobiotic diet have been linked to reduced inflammation when compared to a standard American diet. This may reduce cancer risk. It may be a useful diet for women of reproductive age because those who follow a macrobiotic diet appear to have a moderately reduced level of circulating oestrogens, which possibly helps reduce the risk of certain cancers, including breast cancer. This effect is probably due to the diet being rich in wholegrains which may also benefit post-menopausal women. Wholegrain foods supply a bounty of helpful compounds, specifically phyto-oestrogens including lignans, which may help maintain insulin sensitivity and weight management after the menopause.
- Weight Loss: If weight loss is your goal, adopting a macrobiotic way of eating may be right for you, but be careful that you don’t replace protein-rich foods with too many starchy carbs, such as grains and rice.
- Nutrient-Dense Foods: The macrobiotic diet is typically rich in nutrient-dense foods such as vegetables and wholegrains. It's also plentiful in natural compounds found in plant foods called phytonutrients.
Risks and Considerations
It's important to note that because of its restrictive nature it may fall short of meeting the variation and calorie needs for certain groups, especially children. As such, for the young, elderly and those who are ill or have been diagnosed with a chronic illness, like cancer, following a diet which restricts certain food groups may severely limit their nutrient intake.
- Nutritional Deficiencies: A person who strictly follows the macrobiotic diet does not eat animal products, which may lead to nutritional deficiencies. Studies have shown that certain minerals and vitamins may be limited, including calcium, iron, vitamins B12 and D, as well as protein. The American Institute for Cancer Research warns that the eating plan may result in a low intake of: protein, calcium, iron, vitamin D, and vitamin B12.
- Weight Loss: CRUK notes that many of the foods included in the diet are relatively low in calories. Over time, a person eating this way may lose weight, which may not align with their health goals.
- Social Limitations: The diet can also be difficult to follow and socially restrictive, so people may find it hard to eat meals with family and friends while adhering to their eating plan.
- Not Suitable for Everyone: The macrobiotic diet might not be the best approach for infants and children because they need high amounts of Vitamin B12 and Vitamin D. These vitamins are often found in animal-derived foods. Dairy food that is rich in calcium is rarely consumed in a macrobiotic diet. Macrobiotic diet also limit red meat which is rich in iron.
A Note on Cancer Claims
Advocates of the macrobiotic diet claim that following the plan may help with chronic illnesses including cancer. However, Cancer Research UK states that there is no evidence that the macrobiotic diet treats or cures cancer and warns that it may have detrimental effects. The American Cancer Society recommends "low-fat, high-fiber diets that consist mainly of plant products"; however, they urge people with cancer not to rely on a dietary program as an exclusive or primary means of treatment.
The Evolution of the Macrobiotic Diet
The original practice of macrobiotic diet itself was quite rigid. When George Ohsawa first introduced it, the diet avoided all animal products. It is very different from what is practiced in the modern days. Modern interpretation of macrobiotic diet has changed and has a healthier approach to nutrition. The food guideline is not as rigid and can be adjusted according to individual’s health. Macrobiotic diet has evolved a lot since the 20th century. The modern interpretation is not as restrictive in food limitation. To mention a few examples, the whole grain percentage is lowered, vegetable percentage is increased, and previously avoided meat, egg, and dairy is allowed though in a limited amount.
Incorporating Macrobiotic Principles into Your Life
If you tend toward a vegetarian diet, it will definitely benefit you to know many of these items and what they can do for you. If you're thinking of improving your health, macrobiotic diet can be a good option, although don’t forget to be mindful of your own health. The suggestion may require adjustments depending on your health, climate, and other individual considerations. We must be aware that each person has different dietary needs. The dietary needs of children will differ from adults, people with an active lifestyle will have different dietary needs compared to people with a sedentary lifestyle. Personal health plays a big role when following the macrobiotic guidelines.
Read also: History of the Macrobiotic Diet
Sample Macrobiotic Dishes
- Pumpkin Soup: Peel and remove seeds from the pumpkin. Then cut them into small pieces. Chop the onion into small bits. Turn on the stove to low heat. In a pot, add just a little bit of oil and saute the onion until fragrant. Put in the pumpkin, water, and stock. Add salt and pepper to the mixture and let the pumpkin boil slowly in low heat. When the pumpkin is soft enough, use a blender to puree the mixture.
- Grilled Tempeh Skewers: Cut the tempeh into bite-sized cubes. Skewer the tempeh cubes. Turn on the grill and brush the top with a small amount of oil to prevent sticking. Lightly salt and pepper the tempeh skewers. Then, brush them with soy sauce and mirin. Grill the tempeh for about 2 to 3 minutes on each side.
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