An Introduction to Macrobiotic Diet

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Perhaps, you have heard of a macrobiotic diet, but what is it really?

Basically, the word “macro” roots from the Greek word “macros” which means long while the word “biotic” comes from the Greek word “bios” which means life. Thus, macrobiotic means “long life”. The diet, however, as developed by George Ohsawa, a Japanese educator who believes that the key to optimal health is a simple lifestyle and diet.

Although it was Ohsawa who invented and developed the program, it was Michio Kushi who expanded on the theory and even opened an institute in Boston. It was also Kushi who published countless books on macrobiotic diet. He and his wife popularized the diet program in the United States and the rest of North America.

This type of diet involves ten stages which are progressively restrictive in nature. In fact, by the time you reached the last stage of this diet program, you will only be eating brown rice and water. Not surprisingly, this program has been highly criticized by nutritionists and experts. Due to its extremely restrictive nature, diet counselors no longer recommend this program to their clients.

If it is that restrictive, why are there people that follow this program?

In truth, people who are interested with this program are people who are actually seeking a holistic type of diet, one that fully integrates physical, mental, spiritual and planetary health. But does it really do that?

Basically, this diet program is a low-fat, high-fiber diet. In fact, it is practically a vegetarian type of diet because it emphasizes on the consumption of grains and vegetables instead of meat or fish. It also advocates consumption of soy products. This is why it is rich in phytoestrogen.

Are there people who benefit from the Macrobiotic Diet?

Yes, there are. This type of diet, albeit restrictive, is often recommended for people suffering from cancer and other life-threatening or chronic diseases. This type of diet is actually followed by many cancer patients. The diet’s high phytoestrogen content helps reduce cancer-related risks. Of course, if you are suffering from cancer, it is best that you consult your physician first before you adopt this program. The effectiveness of this program varies from one person to another. There is no assurance that this diet program can help cancer patients. The positive reviews and claims of patients remain unsubstantiated.

What are the guidelines for this diet?

Whole grains make up 50-60 percent of the meal. Whole grains may vary from brown rice, barley, rye, corn, millet, buckwheat and others.
Vegetables make up 25-30 percent of the meal daily. Vegetables has to be steamed, baked, boiled or sautéed. One can choose to eat up to 1/3 raw vegetables daily. Beans like tofu, natto and tempeh should cover 10 percent of the daily food intake. Seeds and nuts should be lightly roasted and should be eaten in moderation.
Soups from fermented soybeans are advised. One has to consume 1-2 cups or bowls of soups every day.
Meat, poultry and eggs should be avoided. Fish or seafood may be eaten several times in a week. They may be mixed or consumed with ginger, mustard, horseradish, wasabi and daikon.
Fruits like apples, peaches, grapes, melons, pears, apricots and berries may be consumed several times a week. Tropical fruits, however, are to be avoided.
Desserts, though generally avoided, may be consumed 2-3 times a week. People in bad health, however, are not advised to consume desserts. Advised desserts consist of naturally sweet foods. Honey, chocolate, molasses and other similar sweeteners are to be avoided.
When cooking, one is advised to use unrefined vegetable oil like dark sesame oil, light sesame oil, mustard seed oil and corn oil. One can use condiments consisting of shoyu, natural sea salt, umeboshi vinegar, grated ginger root, brown rice vinegar, fermented pickles, sliced scallions, umeboshi plums, gomashio and roasted seaweeds.

Take note that this guideline may require modifications depending on age, season, activity, healthy, climate and gender. You might notice, however, that the macrobiotic diet seems to recommend ingredients that you would not normally use, buy or consume. It emphasizes on consumption of fiber-rich whole grains, beans and vegetables.

This diet program is low in saturated fat but is high in phytoestrogen. This is perfect for women with hormonal imbalances. This helps regulate premenstrual syndrome and prevents risks of breast cancer and endometriosis. This also helps women deal with menopause. These are the strengths of this diet. However, you need to remember that this is also considered to be quite restrictive. It does not promote consumption of foods that are rich in protein, iron, magnesium, Vitamin B12 and calcium. So, you may have to get supplements for these nutrients if you are interested in trying out the macrobiotic diet.

Image Credit: steadyhealth.com

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