Holistic Health: What is a Macrobiotic Diet?
Tuesday, April 22, 2008
By Donna Kraft-Smith, LMT: The word "macrobiotic" comes from Greek roots and means "long life". The macrobiotic diet and philosophy were developed by a
Japanese educator named George Ohsawa, who believed that simplicity was the key to optimal health. The diet can be used as both a preventative way of maintaining good health, and therapeutically for those who are already ill and wish to use a natural way of healing. Michio Kushi expanded on Ohsawa's macrobiotic theory and opened the Kushi Institute in Boston in 1978. Together with his wife Aveline, Kushi published many books on macrobiotics and was responsible for popularizing the diet in North America.
Macrobiotic eating is grounded in Oriental philosophy- that we are part of nature. It teaches that food is a great source of our being. Sunlight, soil , water, and air are taken in through our food . Eating well can allow all the basic forces of the universe to combine in a form that can be used by our human body. This dietary approach is one that takes into account that the foods that will make you the most healthy will be from your local environment, eaten according to the season of the year and your individiual needs. It is also strongly based in the principle that how you cook your food has a great effect on your health as well.
Oriental medicine teaches that health comes through energetic balance. The macrobiotic diet teaches that health is created through the energenic balance of the foods you eat. The classification of foods into the categories of Yin and Yang is essential for the developement of this balanced diet. Different factors in the growth and structure of foods can indicate whether the food is predominantly yin or yang.
For Instance:
Yin Energy Creates: growth in a hot climate; foods containing more water; fruits and leaves; growth high above ground; produce an acid reaction in the body; hot, aromic foods
Yang Energy Creates: growth in a cold climate; foods which are more dry; stems, roots and seeds; growth below the ground; produce an alkaline reaction in the body; salty, sour foods
What are the Guidelines of the Macrobiotic Diet?
The macrobiotic diet is a low-fat, high fiber diet that is predominantly vegetarian. It emphasizes whole grains and vegetables. People interested in this diet are usually seeking a healthy way of eating that intergrates physical, spiritual and planetary health
Diet guidelines are individualized based on factors such as climate, season, age, gender activity, and health needs.
- Whole grains typically make up 50 to 60% of each meal. Whole grains include brown rice, whole wheat berries, barley, millet, rye, corn, buckwheat, and other whole grains. Rolled oats, noodles, pasta, bread, baked goods, and other flour products can be eaten occasionally.
- Soup One to two cups or bowls of soup per day. Miso and shoyu, which are made from fermented soybeans, are commonly used.
- Vegetables typically make up 25 to 30% of the daily food intake. Up to one-third of the total vegetable intake can be raw. Otherwise, vegetables should be steamed, boiled, baked, and sauteed.
- Beans make up 10% of the daily food intake. This includes cooked beans or bean products such as tofu, tempeh, and natto.
- Animal products A small amount of fish or seafood is typically consumed several times per week. Meat, poultry, eggs, and dairy are usually avoided. Fish or seafood are eaten with horseradish, wasabi, ginger, mustard, or grated daikon to help the body detoxify from the effects of fish and seafood.
- Seeds and nuts in moderation. Seeds and nuts can be lightly roasted and salted with sea salt or shoyu.
- Local fruit can be consumed several times a week.
- Desserts are permitted in moderation, approximately two to three times per week. Desserts can be enjoyed by people who are in good health. Emphasize naturally sweet foods such as apples, squash, adzuki beans, and dried fruit. Natural sweeteners such as rice syrup, barley malt, and amazake can be used. Sugar, honey, molasses, chocolate, carob, and other sweeteners are avoided.
- Cooking oil is typically unrefined vegetable oil. One of the most common oils used is dark sesame oil. Other oils that are recommended are light sesame oil, corn oil, and mustard seed oil.
- Condiments and seasonings include natural sea salt, shoyu, brown rice vinegar, umeboshi vinegar, umeboshi plums, grated ginger root, fermented pickles, gomashio (roasted sesame seeds), roasted seaweed, and sliced scallions.
What are the Strengths of the Macrobiotic Diet?
The macrobiotic diet emphasizes foods that tend to be lacking in the American diet, such as fiber-rich whole grains, vegetables, and
beans. It is low in saturated fat and high in phytoestrogens, which proponents believe may help to balance female hormones and
help with menopause, premenstrual syndrome, and prevention against breast cancer and endometriosis, as well as many other
chronic diseases. In addition, the macrobiotic diet is low in meat, dairy products, and sugar
What are the Precautions and Possible Side Effects?
Some nutritonists consider the macrobiotic diet to be too restrictive and lacking in certain nutients, such as protien, Vitamin B12,
iron, magnesium and calcium
NOTE: Much of this information came from a booklet entitled :" Macrobiotic Dietary Recommendations" published by the East West Foundation (Massachusetts)
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