Leena Watts
The macrobiotic diet is a restrictive diet based on Zen Buddhism that aims to balance the yin and yang elements of food and cookware. It was first developed in the 1920s by Japanese philosopher George Ohsawa, who believed in a holistic approach to health, incorporating diet, exercise, and meditation. The diet encourages the consumption of whole grains, vegetables, and plant foods, while reducing animal products, eating locally grown foods that are in season, and consuming meals in moderation. It also involves lifestyle recommendations such as only eating and drinking when body cues are triggered and avoiding flavoured, caffeinated, or alcoholic drinks. While the macrobiotic diet is largely vegetarian, some small amounts of white fish and fruit are permitted.
| Characteristics | Values |
|---|---|
| History | The macrobiotic diet was first developed in ancient Greece by the philosopher Hippocrates. It was later reintroduced in 1796 by Prussian physician Dr. Christoph Wilhelm Hufeland. In the 1920s, Japanese philosopher George Ohsawa developed the modern macrobiotic diet, which was then popularized in the 1970s by his disciple Michio Kushi. |
| Food Principles | Yin and yang, acid and alkaline, and harmony with nature. |
| Food Groups | Whole grains, vegetables, beans, pulses, seaweed, fermented soy products, fruit, and small amounts of white fish. |
| Food to Avoid | Nightshade vegetables (tomatoes, peppers, potatoes, eggplant), meat, dairy, eggs, animal fats, genetically modified foods, processed foods, and artificial ingredients. |
| Lifestyle | Gentle exercise, restorative sleep, positive mental outlook, and the elimination of chemicals and artificial ingredients in food and personal health products. |
| Health Claims | Advocates of the macrobiotic diet claim it can help prevent or treat cancer, lower cholesterol, and manage blood pressure. However, there is no scientific evidence to support these claims, and it may be harmful to those with certain medical conditions. |
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Yin and yang
The macrobiotic diet is mostly plant-based and includes a lot of vegetables, healthy whole grains, and legumes, while being low in sugar and animal products. It is based on the idea that different foods have more ""expansive" yin qualities, while others have more "contractive" yang qualities. The diet proposes ten plans that are followed to reach an ideal yin:yang ratio of 5:1.
Yin foods are considered expansive, light, cold, and diffuse. Nightshade vegetables like tomatoes, peppers, potatoes, and eggplants, as well as spinach, beets, and avocados, are considered extremely yin and are not recommended or used sparingly in macrobiotic cooking. Yin foods are also considered to be in complete balance with yang foods, and some sources recommend a higher proportion of yin foods in the diet, including root vegetables and squashes.
On the other hand, yang foods are considered compact, dense, heavy, and hot. A yang-based diet, focused on meat, eggs, salt, and cheese, is considered more masculine. Qualities like aggressiveness, competitiveness, and frustration are associated with an overly yang-based diet.
The macrobiotic diet aims to balance these yin and yang elements in food and cookware, achieving a balance in the physical, mental, and emotional body. It is important to note that the concepts of yin and yang are relative and can only be determined in comparison to each other.
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Lifestyle recommendations
The macrobiotic diet is largely based on lifestyle recommendations, with a focus on creating a balanced lifestyle. Here are some key lifestyle recommendations for those following a macrobiotic diet:
Diet
The macrobiotic diet is primarily plant-based and largely vegetarian, with an emphasis on whole grains, vegetables, legumes, beans, nuts, seeds, and occasional seafood. It encourages the consumption of organic, locally grown, and seasonal produce, avoiding processed and artificial foods, as well as animal products. Some specific vegetables like nightshades (tomatoes, peppers, potatoes, eggplant) are used sparingly or avoided due to their extremely yin nature and potential health concerns.
Cooking and Utensils
Macrobiotic cooking methods include steaming, sautéing, boiling, baking, and eating raw foods. Cooking utensils made from natural materials like wood or glass are preferred over plastic, copper, and non-stick coatings. Electric and microwave ovens are generally not recommended.
Lifestyle Practices
The macrobiotic lifestyle stresses balance and harmony, incorporating gentle exercise, and behavioural changes. It follows the principles of loving life and the five elements: fire, wood, water, metal, and earth. It also extends to personal hygiene and home products, advocating for natural and chemical-free options.
Eating Habits
Proponents of the macrobiotic diet recommend eating only when hungry and being mindful of food without distractions. It also suggests avoiding flavoured, caffeinated, and alcoholic drinks.
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Health benefits
The macrobiotic diet is a restrictive diet based on Zen Buddhism that involves eating whole grains, vegetables, and plant foods, while reducing animal products. It focuses on choosing organic, locally grown, and seasonal produce, and avoiding foods containing toxins and artificial ingredients.
The health benefits of the macrobiotic diet are outlined below:
- Reduced inflammation and improved immune function: The diet is rich in natural compounds found in plant foods, called phytonutrients, which may offer a variety of health benefits, including reduced inflammation.
- Improved heart health: Research suggests that a macrobiotic diet may positively impact heart health by lowering blood lipids and cholesterol and helping to manage blood pressure.
- Blood sugar control: The diet may help manage type 2 diabetes and reactive hypoglycaemia (low blood sugar) by promoting blood sugar control.
- Potential cancer risk reduction: While there is no scientific evidence, some anecdotal reports suggest that the anti-inflammatory properties of the diet may reduce the risk of certain cancers, including breast cancer.
- Weight loss: Adopting a macrobiotic diet may aid in weight loss, but it is important to ensure a balance of protein-rich foods and not replace them with too many starchy carbs.
- Improved mood and memory: A healthy diet, in general, is associated with improved mood and better memory.
- Reduced risk of chronic disease: The plant-focused nature of the macrobiotic diet may help lower the risk of chronic diseases due to its anti-inflammatory benefits.
It is important to note that the macrobiotic diet may not be suitable for everyone and should be approached with caution. It is always recommended to consult a healthcare professional or registered dietitian before starting any new diet, especially if you have specific medical conditions.
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Risks and concerns
The macrobiotic diet is a largely vegetarian diet that involves eating whole grains, vegetables, and beans, and avoiding foods high in fat, salt, sugar, and artificial ingredients. While some people have praised the macrobiotic diet as a life-saver, there are several risks and concerns to be aware of:
Nutritional deficiencies
The macrobiotic diet is restrictive and can lead to nutritional deficiencies, especially in animal fat, fruit, and dairy. People who follow a macrobiotic diet may need to include non-dairy foods fortified with calcium and vitamin D, such as soy and almond milk. The diet is also top-heavy in foods that are high in salt, which is not ideal for those with high blood pressure or kidney disease.
Weight loss
The macrobiotic diet is rich in nutrient-dense foods that are also low in calories. While this can be beneficial for weight loss, it may not align with the health goals of some individuals.
Restrictiveness
The macrobiotic diet is highly restrictive, and some people may find it too difficult to stick to. It may also be socially restrictive, making it hard to eat meals with family and friends while adhering to the diet.
Lack of scientific evidence
There is a lack of scientific evidence to support the health claims associated with the macrobiotic diet. While some studies suggest that the diet may have benefits for certain individuals, there is no proof that it can prevent or treat cancer, as some have claimed.
Medical conditions
The macrobiotic diet may not be suitable for people with certain medical conditions, such as cancer, obesity, or heart disease. It is important to consult a doctor or dietitian before starting any new diet, especially if you have a medical condition.
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History
The word 'macrobiotic' is derived from the Greek words, 'macro' meaning large and 'bio' meaning life. The term first appeared in 1796 when Dr Christoph Wilhelm Hufeland, a famous Prussian physician, published his book 'Macrobiotics: The Art of Prolonging Life'. Hufeland's book focused on a diet of natural and mostly vegetarian foods.
Towards the end of the 19th century, a high-ranking army doctor, Dr Sagan Ishizuka, noticed the increasing incidence of disease in the local Japanese population as a new Western diet and medicine were adopted. He prescribed a simple, natural diet with good results and helped thousands of people to recover their health. His diet focused on the use of 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.
In the early 1920s, a young man later known as George Ohsawa, who was dying of tuberculosis, heard of Ishizuka's ideas and decided to try them. Ohsawa, a Japanese philosopher, believed in a holistic approach to health, incorporating many lifestyle aspects, from diet—including the 'yin and yang' energy of foods—through to exercise and meditation. The macrobiotic diet is associated with Zen Buddhism and is based on the idea of balancing yin and yang. The diet proposes ten plans that are followed to reach an ideal yin:yang ratio of 5:1.
Ohsawa popularised the diet in the 1930s, and it was subsequently elaborated on by his disciple Michio Kushi. In the 1960s, the earliest and most strict variant of the diet was termed the "Zen macrobiotic diet", which claimed to cure cancer, epilepsy, gonorrhoea, leprosy, syphilis and many other diseases. Ohsawa wrote about the diet in his 1965 book 'Zen Macrobiotics'. However, in 1965, a young follower of the macrobiotic diet died from malnutrition, and Ohsawa was sued for malpractice. The Ohsawa Foundation in New York was closed after a raid by the Food and Drug Administration. In 1966, a Grand Jury reviewed several cases of death from malnutrition among macrobiotic proponents and concluded that the diet "constitutes a public health hazard".
In the 1970s, Kushi and his colleagues, including Bill Tara, defined what a standard macrobiotic diet entailed. The diet has been advertised as an alternative cancer treatment, but there is no clinical evidence to support these claims. The American Cancer Society, the Office of Technology Assessment, and Cancer Research UK have all found no evidence that the macrobiotic diet is effective in treating cancer.
Today, the teachings of Ohsawa, Kushi, and others continue to provide a strong foundation for the macrobiotic approach, and modern teachers and counsellors bring their own knowledge and experience to make macrobiotics uniquely beneficial and relevant in today's changing world.
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Frequently asked questions
The macrobiotic diet is an unconventional restrictive diet based on Zen Buddhism. It involves eating whole grains and vegetables and avoiding foods high in fat, salt, and sugar. The diet also incorporates lifestyle recommendations, including only eating and drinking when body cues are triggered and avoiding flavoured, caffeinated, or alcoholic drinks.
The macrobiotic diet focuses on whole grains, vegetables, and plant foods. It emphasizes natural, organic foods free of chemicals and other artificial ingredients. Approved foods include pulses (legumes), edible seaweed, fermented soy products, and fruits.
The macrobiotic diet is rich in nutrient-dense foods, which are important for health. It is also plentiful in natural compounds found in plant foods called phytonutrients, which may offer a variety of health benefits such as reduced inflammation and improved immune function. Research also suggests that a macrobiotic diet may have a positive effect on heart health, with studies reporting lower blood lipids and cholesterol.
