The term ‘macrobiotic’ is a Greek word meaning ‘long life’. The diet and the philosophy behind it was developed by George Oshawa. This Japanese educator believed in simplicity as the key to good health. He formed a diet plan that aimed at avoiding toxin foods to attain prolonged and healthy life. Macrobiotic diet is a diet program that includes whole grains as the staple food supplemented by fresh vegetables. This diet regimen strictly avoids the use of refined and processed foods, and animal products. Besides, it also emphasizes the need for proper chewing of food and refrain from overeating.
Macrobiotic Diet Plan Guidelines:
It is a known fact that macrobiotic diet is mostly vegetarian. It involves eating cereals, whole grains and cooked vegetables. To follow this diet, you need to be watchful in your eating habits and the way you cook your food. This diet regime advices to refrain from processed foods or those containing artificial preservatives, colors or flavors. It also discourages taking any kind of mineral or vitamin supplements. Given below are some basic guidelines for following a macrobiotic diet plan:
- First and foremost, whole grains should constitute 50-60% of your meal portions. The whole grain options that you can consume are brown rice, barley, whole wheat berries, buckwheat, millet, corn and rye. Pasta, bread, rolled oats, baked goods, noodles and flour products can be eaten only rarely.
- It’s recommended to have 1-2 bowls of soup daily. Soups made from fermented soybeans, shoyu and miso are the most preferred ones.
- Vegetables should form 30-40% of your food intake every day. However, only 1/3rd of this can be eaten raw. Rest of the vegetables should be boiled, steamed, sautéed or baked.
- Beans can form only 10% of your daily food intake. It can be cooked beans or bean products like tempeh, natto or tofu.
- Although it is a macrobiotic vegan diet, some animal products like seafood and fish are eaten a couple of times in a week. Moreover, seafood and fish are only eaten with wasabi, horseradish, mustard, grated diakon or ginger. They assist the body in detoxifying the effects of these animal products.
- Eating nuts and seeds are allowed in moderation.
- Fresh fruits like pears, peaches, grapes, apple, apricots, melons and berries can be eaten several times in a week. However, tropical fruits like papaya, pineapple and mango should be avoided.
- Your dessert intake should be limited to twice or thrice a week. The diet emphasizes eating naturally sweet foods and the use of natural sweeteners only.
- Your food must be cooked in unrefined vegetable oil. Although dark sesame oil is mostly preferred, you can also use light sesame oil, mustard seed oil or corn oil.
- Seasoning and condiments that can be used in cooking include shoyu, sea salt, brown rice vinegar, umeboshi plums, fermented pickles, grated ginger root, roasted seaweed, sliced scallions and gomashio.
- Macrobiotic practitioner’s advice to drink water only when you feel thirsty. Other than water, teas without caffeine or with added flavors are allowed. They also stress the use of purified water for drinking and cooking.
Even though these are the basic guidelines of a macrobiotic diet, it can vary depending on individual factors like age, gender, climate, season, health and physical activity.
Benefits of Macrobiotic Diet:
Macrobiotic diet is meant for people willing to follow a healthy eating plan by integrating spiritual, physical and planetary health. Being low in fats and high on fiber, this diet is often prescribed for people suffering from cancer or chronic diseases. Since macrobiotic diet is high in phytoestrogens, it’s beneficial in preventing breast cancer, endometriosis and menopause related problems.
Precautions and Side-effects:
Before following this diet, it is important to seek a good macrobiotic practitioner. Some nutritionists consider this diet regime to be restrictive. In some cases, it can lead to nutritional deficiencies like vitamin B12, calcium, magnesium and protein.
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