More commonly known as a macrobiotic diet, this diet is not only a diet, it is also a way of life. Translated literally, "macro" is the Greek word for "great," and "bios" is the word for "life." Generally a vegetarian diet (it does allow fish occasionally), the macrobiotic diet focuses on the Chinese philosophy of yin and yang. These opposing forces govern all aspects of life and must be kept in balance to achieve good health.
Yin and Yang Foods
All foods can be classified as either yin or yang. To support health and vitality, foods are classified according to how the food grows, where it grows, the sodium and potassium content and how the food is created.
In general, yin foods are considered "cool," larger, have less salt, have more potassium and grow above the soil. Yang foods are the opposite. They are "warm" or "hot," smaller, salty and grow below the soil.
Allowed Foods
A more moderate approach to the macrobiotic diet is practiced today than in the past. This approach consists of 50 percent to 60 percent of your dietary intake consisting of organically grown whole grains, 20 percent to 25 percent locally and organically grown fruits and vegetables, and 5 percent to 15 percent of soups and broths made with vegetables, seaweed, grains, beans and miso. Occasionally, fresh white fish is allowed, along with nuts and seeds.
Generally, every meal should include a sensory approach: sour, sharp, salty, bitter or sweet. All meals should contain whole grains, vegetables, soup (mostly miso soup) and pickles. Sea vegetables, beans, tofu and fish are offered a few times a week. Seasonal variations present themselves as well: Cold foods should offset warmer temperatures while hot foods such as soups should be incorporated into the diet during colder months.
Foods Not Allowed
To maintain the proper yin/yang balance, foods that are extremely yin or yang are not allowed. All food deriving from animals is considered extremely yang, and refined sugars, chocolate, tropical fruits, soda, fruit juices, coffee and hot spices are considered extremely yin. These foods are not allowed when following the macrobiotic plan. Certain vegetables and caffeinated teas with aromatic fragrances are not allowed, and foods processed with artificial flavors, colors and preservatives must be avoided.
Expert Insight
Advocates of the macrobiotic diet say the diet can prevent and cure diseases, including cancer. To date, there is no scientific evidence to support these claims. In fact, a strict version of this diet can be deficient in calories, vitamin B12, vitamin D, calcium and iron. Many nutrition experts do not approve of the limited number of foods allowed on this diet, but do agree that a moderate approach to macrobiotics is not harmful. A diet consisting primarily of fruits, vegetables and whole grains has been shown to be beneficial for general health and disease prevention.
Getting Started
A macrobiotic diet can seem very complicated at first. Many books go into depth about this diet and the macrobiotic way of life. Menu planning can be difficult for a beginner, so if you select this type of diet and lifestyle, it is recommended that you consult a macrobiotic counselor or someone with experience living a macrobiotic life.
Member Comments