Leena Watts
The macrobiotic diet is a strict, unconventional and highly restrictive diet based on Zen Buddhism. It was first developed by Japanese philosopher George Ohsawa in the 1920s and popularised in the 1930s. The diet focuses on whole grains, vegetables, and plant foods, and involves avoiding animal products, foods high in fat, salt, and sugar, as well as processed foods and artificial ingredients. While it is touted as a complementary therapy for some cancers, there is no scientific evidence to support its health claims or effectiveness as a cancer treatment. The diet can be difficult to follow and may lead to nutritional deficiencies, especially in children.
| Characteristics | Values |
|---|---|
| Dietary focus | Whole grains, vegetables, beans, seaweed, pulses, fruit |
| Animal products | Reduced or eliminated |
| Food preparation | Tranquil and soothing experience, no microwaves or electricity |
| Kitchen utensils | No plastic, use glass or stainless steel |
| Food qualities | Yin and yang, yang = compact, dense, heavy, hot, yin = expansive, light, cold, diffuse |
| Food to be avoided | High fat, salt, sugar, processed, artificial ingredients, meat, dairy, eggs, animal fats, genetically modified foods, nightshades |
| Drinks | Only when thirsty, no caffeine or alcohol |
| Lifestyle | Gentle exercise, behavioural changes |
| Calories | Low |
| Weight loss | Possible |
| Nutritional deficiencies | Possible |
| Social restrictions | Possible |
| Spiritual | Zen Buddhism |
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What You'll Learn
History of the macrobiotic diet
The term "macrobiotics" first appeared in a 1796 book by Prussian physician Dr. Christoph Wilhelm Hufeland, titled *Macrobiotics: The Art of Prolonging Life*. Hufeland's book focused on a diet of natural and mostly vegetarian foods. However, the term was later popularised by George Ohsawa (formerly Yukikazu Sakurazawa) in the 1930s. Ohsawa, who had been dying of tuberculosis, credited his recovery to the teachings of Sagen Ishizuka, a high-ranking imperial army doctor who had noticed the increasing incidence of disease in the local Japanese population as a result of their adoption of a Western diet and medicine. Ishizuka prescribed a simple, natural diet with good results, helping thousands of people to recover their health. His diet focused on unrefined whole natural foods, grains as a central staple food, fresh foods grown locally and eaten in season, and attention to the balance of nutrients.
Ohsawa amended Ishizuka's theory by combining it with his understanding of ancient Chinese philosophy, specifically the concept of yin and yang. He then travelled the world, lecturing and writing about his version of macrobiotic philosophy and its applications. Ohsawa's students, including Michio and Aveline Kushi, further developed and spread these ideas worldwide in the 1950s, 60s and onwards. The Kushi couple arrived in the United States in 1949, opening the nation's first natural foods store, Erewhon, and writing macrobiotic cookbooks to spread the message. The diet became especially popular in the 1960s and 70s, with some of its adherents including John Lennon and Yoko Ono.
The Zen macrobiotic diet involved 10 restrictive stages, with the highest stage eliminating all foods except whole grains. However, this extreme approach to the diet proved dangerous, with several deaths from malnutrition reported in the 1960s. The American Medical Association's Council on Foods and Nutrition commented in 1971 that followers of the diet were in "great danger" of malnutrition.
Despite the controversy, macrobiotics continues to be practised by many people around the world, with some medical doctors even recommending it to their patients. The diet is considered a holistic way of living, emphasising natural, organic foods free of chemicals and other artificial ingredients. It is largely vegetarian and limits animal fat, making it a potential option for those dealing with heart disease and high cholesterol.
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Pros and cons
The macrobiotic diet was developed by Japanese philosopher George Ohsawa in the 1920s. It is a strict, high-fibre, high-complex-carbohydrate, low-fat eating plan that focuses on whole grains, vegetables, and plant foods. It discourages eating high-fat, processed, salty, and sugary foods, as well as animal products. The diet also incorporates lifestyle recommendations such as gentle exercise and behavioural changes.
Pros
The macrobiotic diet may be beneficial for people dealing with:
- Heart disease and high cholesterol: The diet is low in fat and animal products, which may help lower cholesterol levels and reduce the risk of heart disease.
- Type 2 diabetes: The diet is high in complex carbohydrates and low in sugary foods, which can help manage blood sugar levels. Studies have shown that the macrobiotic diet produced faster blood sugar control compared to other diets.
- Obesity: The diet is rich in nutrient-dense foods and relatively low in calories, which may lead to weight loss.
- High blood pressure: Studies have shown that the macrobiotic diet can lead to significant improvements in blood pressure.
Cons
The macrobiotic diet may have several drawbacks, including:
- Nutritional deficiencies: The diet restricts animal products and certain food groups, which may lead to nutritional deficiencies, especially for children, the elderly, or those with specific medical conditions.
- Social limitations: The strict nature of the diet may make it difficult to eat meals with family and friends, leading to social restrictions.
- Restrictive and difficult to follow: The diet is highly restrictive, eliminating many common foods, which can make it challenging to stick to.
- Lack of scientific evidence: There is limited scientific evidence to support the health claims associated with the macrobiotic diet, especially regarding its effectiveness in treating or curing cancer.
- Potential harmful effects: For people with cancer, the macrobiotic diet may have detrimental effects, especially if used as a replacement for conventional medical treatments.
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What foods to eat
The macrobiotic diet is largely vegetarian and focuses on whole grains, vegetables, and plant foods. It involves eating foods that are unprocessed, organic, and locally grown. It discourages eating high-fat, processed, salty, and sugary foods, as well as animal products. Here is a list of foods to eat on a macrobiotic diet:
Whole Grains
Whole grains are a staple of the macrobiotic diet, making up approximately 40-60% of daily food intake. Examples of whole grains that can be consumed include brown rice, barley, millet, oats, and corn. Whole grains are high in complex carbohydrates and fiber, which can help with weight loss and improve digestive health.
Vegetables
Locally grown vegetables should make up about 20-30% of the diet. It is recommended to consume a variety of vegetables, with a focus on those that are in season. Nightshade vegetables, such as tomatoes, peppers, potatoes, and eggplants, are considered extremely yin and are therefore used sparingly or avoided. Seaweed is also included in this category and is a good source of iodine, essential for thyroid health.
Beans and Pulses
Beans and bean products like tofu, miso, and tempeh are recommended and make up about 5-10% of the diet. Pulses, such as lentils, chickpeas, and other legumes, are also included in this category. These foods provide plant-based protein and are a good source of fiber.
Fruits
Locally grown fruits can be consumed several times a week. It is recommended to choose fruits that are in season and organic whenever possible.
Fish and Seafood
The classic macrobiotic diet is pescatarian, allowing for the consumption of fish and seafood. However, some people may choose to modify the diet to make it completely vegetarian or vegan.
Miscellaneous Foods
Small amounts of nuts, seeds, and pickles can be included in the diet. It is important to drink only when thirsty and to avoid alcoholic, caffeinated, and sugary drinks. Spicy foods and strong flavors are generally frowned upon.
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What foods to avoid
The macrobiotic diet is a strict diet that claims to reduce toxins and work in harmony with nature. It involves eating whole grains and vegetables and avoiding foods high in fat, salt, and sugar, as well as processed foods and artificial ingredients.
If you are following the macrobiotic diet, there are several foods that you should avoid. Firstly, it is recommended to avoid animal products, including meat, dairy, and eggs. This is because the diet is low in animal products and may lead to lower cholesterol levels. However, some people who follow this diet may occasionally eat small amounts of organic meat or fish. It is important to note that strictly following this diet may result in nutritional deficiencies, and it is always recommended to consult a registered dietitian to prevent any deficiencies.
In addition, the macrobiotic diet discourages the consumption of processed foods and artificial ingredients. This includes foods with artificial colours, flavours, or preservatives. Genetically modified foods are also avoided in the macrobiotic diet. The diet also advises against the use of microwave ovens and cooking with electricity. Instead, it is recommended to prepare food in a calm and peaceful environment and to purify the water used for drinking or cooking.
Furthermore, the macrobiotic diet has specific guidelines for beverages. It is recommended to avoid flavoured, caffeinated, and alcoholic drinks. This includes flavoured teas and coffees. Instead, it is suggested to drink water or plain tea when thirsty.
The macrobiotic diet is not just about the food one eats but also incorporates lifestyle recommendations. It is important to only eat when hungry and to chew food thoroughly until it becomes a liquid in the mouth. This is believed to aid digestion. Additionally, vitamin or mineral supplements are not recommended as part of this diet.
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Who should avoid it
The macrobiotic diet is a strict, plant-based approach to eating that involves eating whole grains and vegetables and avoiding foods high in fat, salt, sugar, and artificial ingredients. It is touted as a complementary therapy for some cancers, but there is no scientific evidence proving its anticancer benefits.
The macrobiotic diet is a highly restrictive diet that may not be suitable for everyone. Here are some groups of people who should avoid it:
- People with existing health conditions: Those with existing health conditions, such as heart disease, kidney disease, or cancer, should be cautious about adopting a macrobiotic diet. The diet is low in animal fat, fruit, and dairy, which can lead to nutritional deficiencies. People with cancer, especially, need to be careful as the diet may not provide enough calories and nutrients to support their health and treatment. It is crucial to consult a healthcare professional before starting any new diet, especially if you have a pre-existing health condition.
- People with social limitations: The macrobiotic diet can be socially restrictive, making it challenging to eat meals with family and friends. This social limitation may be a concern for those who value social connections and shared meals.
- People who find it challenging to source ingredients: Some of the ingredients recommended in the macrobiotic diet, such as organic and locally grown produce, can be difficult to source and may be more expensive. This could be a barrier for individuals with limited access to specialty stores or those on a tight budget.
- People who enjoy a varied diet: The macrobiotic diet eliminates many food groups, including animal products, processed foods, and artificial ingredients. It also involves specific guidelines for cooking and eating, such as chewing food thoroughly and avoiding flavoured drinks. This level of restriction and specificity may not align with those who enjoy a varied diet and the freedom to make their own food choices.
- People with high blood pressure: The macrobiotic diet is often criticized for being too high in salt, which is generally not recommended for individuals with high blood pressure.
- People with specific dietary requirements: The macrobiotic diet may not adequately meet the nutritional needs of certain groups, such as children, the elderly, or those with chronic illnesses. It is important to consult a registered dietitian or healthcare professional to ensure that any dietary changes are safe and appropriate for your individual needs.
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Frequently asked questions
A macrobiotic diet is a strict diet based on Zen Buddhism that involves eating whole grains, vegetables, and plant foods while avoiding animal products, processed foods, and ingredients that are high in fat, salt, and sugar.
A macrobiotic diet includes organically and locally grown whole grains, vegetables, beans, pulses, seaweed, fermented soy products, and fruit.
A macrobiotic diet excludes animal products, processed foods, and ingredients that are high in fat, salt, and sugar. Some people on a macrobiotic diet also avoid meat, dairy, eggs, and genetically modified foods.
Advocates of the macrobiotic diet claim that it may help with chronic illnesses, including cancer, and promote weight loss. Some research suggests that a macrobiotic diet may have benefits for heart health and blood sugar control in type 2 diabetes.
A macrobiotic diet can be difficult to follow due to its restrictive nature and may lead to nutritional deficiencies, especially in children. It may also be socially restrictive and cause a delay in pursuing conventional medical treatments.
