Definition
Macrobiotic is derived from the Greek words meaning Long or Great Life. The modern practice of macrobiotics was started in the 1920’s by a Japanese educator named George Ohsawa. A Macrobiotic diet is one that eliminates meat and dairy products and derives 50 to 60 percent of calories from whole grains, 25 to 30 percent from vegetables, and the remainder from beans, seaweed, and other plant sources.
Description
The original Macrobiotic diet developed by George Ohsawa was highly restrictive and is rarely adhered to strictly by modern followers of Macrobiotic principles. The Macrobiotic diet is a low-fat, high fibre diet that is a predominantly vegetarian and includes mostly whole grains and vegetables. In addition, the Macrobiotic diet is rich in phyto-oestrogens from soy products.
At the core of Macrobiotic theory is the concept of yin and yang which must be kept in balance to achieve and maintain good health. In Chinese philosophy, the opposing forces of yin and yang govern all aspects of life. Yin results in expansion and yang produces contraction. In addition, yin is said to be cold while yang is hot; yin is sweet while yang is salty and yin is passive while yang is aggressive.
The macrobiotic diet, therefore, attempts to achieve harmony between yin and yang. Foods are therefore classified into yin and yang categories, according to tastes, properties, and effects on the body. The two food groups – grains and vegetables – that have the most balanced yin and yang qualities, are emphasised in the Macrobiotic diet. Foods considered either extremely yin (e.g. sugar, strong alcoholic beverages) or extremely yang (e.g. meat, poultry, table salt, ginseng) are avoided.
FOODS TO INCLUDE
- Whole grains including brown rice, barley, millet, oats, corn, rye, whole wheat, and buckwheat should comprise 50 to 60 percent of daily food intake. Although whole grains are preferred, small portions of pasta and bread may be eaten.
- Fresh vegetables should comprise 25 to 30 percent of food intake.
- Vegetables should be lightly steamed or sautéd with a small amount of unrefined cooking oil (preferably virgin olive oil).
- Beans and sea vegetables should comprise 5 to10 percent of daily food intake. Especially recommended are adzuki beans, chickpeas (garbanzo beans), lentils and tofu.
- Sea vegetables, including wakame, hijiki, kombu, and nori, are rich in many vitamins and minerals, and are easily added at each meal.
- Soups and broths comprise 5 to10 percent of food intake. Soups containing miso (soy bean paste), vegetables, and beans are acceptable.
- A few servings each week of nuts, seeds, and fresh fish (halibut, flounder, cod, salmon) are permissible.
- Brown rice syrup, barley malt, and amasake (a sweet rice drink) may be used as sweeteners
- Brown rice vinegar and umeboshi plum vinegar may be used occasionally.
- Naturally processed sea salt and tamari soy sauce may be used to flavour grains and soups.
- Fluid intake should be governed by thirst. Water and teas made from roasted grains, dandelion greens, or the cooking water of soba noodles are generally considered acceptable. All teas with aromatic fragrances or caffeine are avoided. Drinking and cooking water must be purified.
- All foods should be organically grown. Produce should be fresh and locally grown.
FOODS TO AVOID
To maintain proper yin/yang balance, all extremely yang foods and all extremely yin foods are avoided. All animal foods, including eggs and dairy products, are believed to have a strong yang quality. Extremely yin foods and beverages include refined sugars, chocolate, tropical fruits, soda, fruit juice, coffee, and hot spices. In addition, all foods processed with artificial colours, flavours, or preservatives must be avoided.
FOOD PREPARATION
Macrobiotic principles also govern food preparation and the manner in which food is eaten. Recommendations in this area include: avoid using a microwave oven to prepare food; cook rice in a pressure cooker; eat only when hungry; chew food completely; eat in an orderly, relaxed manner using good posture; and keep the home in good order, especially where food is prepared.
Medical use
The Macrobiotic diet has been used by people with cancer and other chronic diseases because low-fat, high fibre diets are often recommended for people with these conditions. The phyto-oestrogen content may be protective and reduce the risk of estrogen-related cancers such as breast cancer. Further research is needed to clarify whether the Macrobiotic diet is effective in cancer prevention and treatment
Notes
Although a Macrobiotic diet is very rich in vitamins and minerals, it is low in protein, vitamin B12, iron, magnesium, and calcium. As a result, this type of diet is not suitable for children or for pregnant or lactating women without appropriate supplementation. It is advisable to consult your Doctor before beginning any strict diet regimen.
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