A macrobiotic diet couples Buddhist philosophy and foods believed to detoxify your body. The standard, modern macrobiotic diet, according to the American Cancer Society, consists of 50 to 60 percent organic whole grains, 20 to 25 percent organic fruits and vegetables and up to 10 percent soups prepared with vegetables, legumes or grains. Though scientific evidence is lacking regarding the diet's benefits, proponents believe that macrobiotics can enhance spiritual and physical well-being while preventing diseases, such as cancer.
Organic Fruits and Vegetables
Macrobiotic diets encourage the consumption of organic, locally grown fruits and vegetables several times a week. According to "Modern-Day Macrobiotics: Transform Your Diet and Feed Your Mind, Body and Spirit" by Simon Brown and Michio Kushi, consuming a variety of leafy green vegetables daily can help ensure that your vitamin, mineral and amino acid needs are met. The diet recommends organic produce over commercially grown produce as a means of avoiding toxins from pesticides. Some proponents of the diet believe that organic foods also enhance your spiritual health. Fruits and vegetables particularly encouraged by macrobiotic diets include berries, cherries, apples, kale, spinach, mustard greens, Swiss chard, leeks, peas, broccoli, watercress and shitake mushrooms. Sea vegetables are promoted as valuable sources of calcium. Enjoy vegetables steamed, boiled, baked, fresh or sauteed. Incorporate a variety of colors and types of nutrient-rich vegetables into your diet regularly for maximum benefits.
Whole Grains
Whole grains provide rich amounts of nutrients, such as B-vitamins, iron and selenium, and fiber. Extreme versions of macrobiotic diets once consisted only of cooked whole grains, according to the American Cancer Society. Whole grains now account for up to 60 percent of your diet, meaning you can enjoy sizable portions at meals containing other nutritious foods, such as vegetables, fruits and/or nuts and legumes. To reap the broadest dietary benefits of whole-grain foods, incorporate a variety into your diet regularly. Examples of nutritious whole grains include whole-wheat berries, long-grain brown rice, wild rice, pearled barley, millet, whole-grain corn, buckwheat, quinoa, popcorn and steel-cut or old-fashioned oats. Whole grains also provide notable amounts of protein, according to Brown and Kushi, which is important since macrobiotic diets are typically free of animal-derived protein sources.
Legumes, Nuts and Seeds
Legumes, nuts and seeds provide valuable amounts of protein, fiber and nutrients, such as iron, B-vitamins and calcium. Brown and Kushi recommend eating protein-rich varieties, such as soybeans, kidney beans, lentils, split peas, pumpkin seeds, sunflower seeds, almonds and peanuts, often for optimum wellness. Nuts and seeds also provide healthy, unsaturated fats, which enhance nutrient-absorption, brain function, heart health and positive cholesterol levels. Macrobiotic diets also encourage consumption of foods made from soy, including tempeh and tofu. Legumes are frequently served in soups or atop brown rice, which makes for a complete protein --- a meal that supplies all of your necessary amino acids.
Fish and Seafood
Many macrobiotic diets include limited amounts of fish and seafood, or modest portions two to three times per week. Brown and Kushi encourage fish as prime sources of protein and various vital nutrients, including calcium, iron and vitamin D. Fatty fish, such as salmon, albacore tuna, flounder, halibut and lake trout, provide omega-3 fatty acids --- healthy fats associated with positive heart health and reduced inflammation. Additional nutritious fish and seafood options include shrimp, cod, haddock, clams and mussels.
References
- American Cancer Society: Macrobiotic Diet
- "Modern-Day Macrobiotics: Transform Your Diet and Feed Your Mind, Body and Spirit"; Simon Brown, Michio Kushi; 2007
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