Considered an overall way of life by practitioners, macrobiotic food diets have roots in Far Eastern religion and suggest you consider the "yin" and "yang", or overall balance of opposite forces, in what foods you eat. Macrobiotics emphasizes living simply and preparing and eating food in a way that is in harmony with the universe. Macrobiotic food is primarily plant-based, including lots of fresh vegetables as well as grains, fruits, nuts, seeds and legumes.
Macrobiotics Overview
Macrobiotics incorporate some principles of Buddhism, emphasizing simplicity and an avoidance of toxins found in oily, rich, processed and animal foods. Cooking is done using specific implements, and microwaves are avoided. If you are following a macrobiotic diet, you should seek out primarily fresh and in-season foods whenever possible. According to the American Cancer Society, while some people turn to macrobiotics to help treat cancer, no evidence as of yet supports that macrobiotics have any impact on cancer; however, the plant foods emphasized in macrobiotics have been shown to help reduce health issues like cardiovascular disease and some cancers.
Foods to Emphasize
While there are specific guidelines that go along with macrobiotics, in general you can expect to eat a great deal of whole grains and vegetables at each meal. Brown rice and leafy vegetables are considered especially beneficial, with some proponents of macrobiotics choosing to eat some at each meal. The macrobiotic diet suggests that you eat beans about once per day, and fish and fruit two to three times a week. You should eat one to two cups of nuts and seeds a week and enjoy sweeteners like maple syrup and honey only occasionally. When following a macrobiotic eating plan, you are encouraged to use miso often, either to help flavor your food or as a brothy soup.
Foods to Avoid
When following a macrobiotic eating plan, certain foods are considered harmful and should be avoided. All animal foods are considered harmful, so you should avoid all meats, dairy products and eggs. What's more, you should avoid soy-based dairy and egg substitutes. While fish is allowed a few times a week, shellfish is to be avoided. You need to avoid all processed foods, so nothing in a can or box or that is shelf-stable because of preservatives. For the most part, you need to avoid sugar and other sweeteners, stimulants such as caffeine and hot spices like cayenne. Fats like butter, peanut butter and plant oils are also on your avoid list if you wish to follow macrobiotics.
Cooking Style
As Roberta Bloom states in the book "Encyclopedia of Food and Culture," cooking your food correctly helps to ensure that it meets macrobiotic standards. While following a macrobiotic plan, you should avoid using the microwave. You are encouraged to use a natural gas stove top and oven because natural gas comes from the earth. Select cookware made from stainless steel, cast iron, glass or porcelain, and do not use aluminum or nonstick cookware. Cook with natural spring water whenever possible. The majority of your cooking should involve the stove top, such as sauteing, steaming, blanching, boiling and soup or stew-making; fewer foods should be prepared in the oven or broiler. In the summer, which is considered "yang" because of the heat, you should select more fresh or lightly cooked foods, which are considered "yin." Likewise, in winter, you should select foods that involve longer or hotter cooking methods.
References
- American Cancer Society: Macrobiotic Diet
- "Modern-Day Macrobiotics: Transform Your Diet and Feed Your Mind, Body and Spirit"; Simon Brown; 2007
- "Encyclopedia of Food and Culture"; Macrobiotic Food; Roberta Bloom; 2003
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