The macrobiotic diet is based on balancing the body’s opposing forces of yin and yang, and emphasizes natural, unrefined foods. It includes 50% whole grains, 25% seasonal vegetables, 10% protein foods, and 5% fruits, nuts, seeds, and beverages. It has health benefits but should be done in moderation and with vitamin supplements.
The macrobiotic diet is high in natural, unrefined foods, low in saturated fat, and rich in essential fats. The term “macrobiotics” was first used in the writings of Hippocrates, with “macro” and “bios” being the Greek words for “great life.” It is based on the holistic living philosophy of the Far East, in which the body’s opposing forces of “yin” and “yang” are balanced, and emphasizes living in harmony with nature.
Grains and vegetables are considered to have the least pronounced yin and yang qualities and are therefore the most commonly used in the macrobiotic diet. Foods that are considered extremely yin or yang are avoided when possible.
The basic macrobiotic diet includes the following balance of foods:
50 percent whole grains: brown rice, wheat, barley, oats, corn, etc.
25 percent seasonal vegetables
Eat regularly: broccoli, cabbage, cauliflower, Swiss chard, mustard greens, onion, kale, radishes, turnip greens
Eat occasionally: mushrooms, peas, celery, iceberg lettuce, green beans.
Avoid: bell peppers, potatoes, tomatoes, eggplant, asparagus, spinach, avocado, beets, and zucchini.
10 percent protein foods: soy products, fish, legumes, etc.
5 percent fruits, nuts, seeds, and beverages.
Food excluded: alcohol, coffee, sugar, spices, meats, eggs, cheese
The macrobiotic diet has many health benefits and has been linked to improvements in many medical conditions, including serious diseases such as cancer and AIDS. It is also recommended for patients with a high risk of cancer or heart disease, as it is a high-fiber, low-fat diet that includes a wide range of vegetables and soy proteins.
For anyone considering the macrobiotic diet, it is important to use moderation, as an extreme macrobiotic diet can be deficient in essential vitamins such as B12, calcium, iron, and vitamin D, and can also be severely deficient in calories. This diet is not suitable for children or pregnant or lactating women, and a vitamin supplement is probably a good idea for anyone considering trying a macrobiotic diet for an extended period of time.
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