The macrobiotic diet is part of a philosophy of life that incorporates the Oriental concept of yin and yang. The macrobiotic lifestyle encourages behaviors such as exercise, meditation, stress reduction and limited exposure to pesticides. Translated literally, macro is the Greek word for "great" and bios is the word for "life." The diet emphasizes the idea that people can live in harmony with nature by eating a simple, balanced diet, and this can allow them to live to an active old age.
Basic Dietary Concepts
According to the Carbondale Center for Macrobiotic Studies, the macrobiotic diet emphasizes 10 basic concepts. Foods are to be consumed from locally grown sources while they are in season. Foods should be able to be stored without artificial preservatives or refrigeration. Whole grains make up the bulk of the diet, followed by vegetables. Unrefined, cold-pressed oils made from organically grown sesame, corn, safflower, sunflower and flaxseed are to be used sparingly. Roasted seeds, nuts, fruits and fish can be consumed in small amounts when in season. Beans are to be used frequently as a primary source of protein. Foods and beverages containing added refined sweeteners, dyes or flavorings are to be avoided, as are canned goods and alcohol.
Dietary Guidelines
In the macrobiotic diet, 50 to 60 percent of each meal is made up of whole grains, 25 to 30 percent vegetables and 5 to 10 percent whole beans or soybean-based products. Nuts and seeds can be consumed in small amounts as snacks. Miso soup and herbal teas are permitted, along with white meat or seafood twice weekly. The yin and yang concept of foods is based on a foods color, pH, shape, size, taste, temperature, texture, water content, weight, location and preparation.
Lifestyle Guidelines
In addition to dietary modifications, certain lifestyle changes are made as well. Foods are to be chewed at least 50 times or until liquefied. Synthetic and wool clothing are avoided, as are long, hot baths and showers. Large green plants should be in the home to enrich the oxygen content of the air, and followers of the diet should sing a happy song at least once each day.
Pros
The macrobiotic lifestyle can be a healthy way of living when properly executed. It recommends a low-fat, high-fiber diet, which is also recommended by the American Heart Association to help prevent heart disease. The diet can be tailored to fit your needs, and no caloric restrictions are in place to limit energy intake. The lifestyle recommends exercise, meditation and stress reduction techniques, which can also be helpful in terms of preventing disease.
Cons
While the diet does discourage possible disease-causing foods, it also discourages certain healthy foods, such as water. The foods included in the diet are not calorically dense, which may be dangerous and expensive for those with high caloric needs. The diet also excludes dairy, meats and most fruits, which all contain important vitamins and minerals. Studies done on infants and children on macrobiotic diets have shown that these vitamin and mineral deficiencies have led to the development of disease and growth problems. A study by Dagnelie et al. found that infants on macrobiotic diets were more likely to develop rickets. The diet can also cause extreme weight loss if it is not properly followed.
References
- "Modern Nutrition in Health and Disease"; Maurice Shils M.D. Sc.D., Moshe Shike M.D., Catherine Ross Ph.D., Benjamin Caballero M.D. Ph.D., Robert Cousins Ph.D.; 2006
- Carbondale Center for Macrobiotic Studies: Basic Macrobiotic Dietary Concepts
- "The American Journal of Clinical Nutrition" PC Dagnelie, FJ Vergote, WA van Staveren, H van den Berg, PG Dingjan and JG Hautvast; 1990
- The American Heart Association: Diet and Lifestyle Recommendations
