Macrobiotic diet

Editor-In-Chief: C. Michael Gibson, M.S., M.D. [1]

Macrobiotics, from the Greek "macro" (large, long) and "bios" (life), is a dietary regimen that involves eating grains as a staple food supplemented with other local foodstuffs such as vegetables and beans. Although in macrobiotics people may opt to use Japanese ingredients (Japan being the cradle of contemporary Macrobiotics), according to the general guidelines people should use the ingredients that are found locally (e.g. mustard instead of ginger), and avoid the use of sugar and other highly processed or refined foods. Macrobiotics also addresses the manner of eating by recommending against overeating and requiring that food be chewed thoroughly before swallowing.

History

The earliest recorded use of the term macrobiotics is found in the writing of Hippocrates, the father of Western Medicine. In his essay 'Airs, Waters, and Places,' Hippocrates introduced the word to describe people who were healthy and long-lived. Herodotus, Aristotle, Galen, and other classical writers used the term macrobiotics to describe a lifestyle, including a simple balanced diet, that promoted health and longevity.

Macrobiotic methodology was utilized by many of the long-lived traditional cultures, such as the Incas, the Chinese in the Han Dynasty, etc. George Ohsawa drew from Oriental and Japanese folk medicine to create his version of this traditional philosophy of health.

George Ohsawa brought his teaching to Europe from Japan. Ohsawa was a Japanese philosopher, who was inspired to formalize macrobiotics by the teachings of Kaibara Ekiken, Andou Shōeki, Mizuno Nanbaku, and Sagen Ishizuka and his disciples Nishibata Manabu and Shojiro Goto.

Ohsawa brought his macrobiotic teachings to North America in the late 1950s. Macrobiotic education was spread in the United States by his students Herman Aihara, Cornelia Aihara, Michio Kushi and Aveline Kushi, and their students. Michio Kushi has been the most prominent of these teachers.

Ohsawa coined the term for a natural way of living, macrobiotics, in the late 1950s. Macrobiotics, from the ancient Greek language, means the way of longevity. This term has been used by many authors in describing longevity teachings from the Far East.

"Whole foods, such as brown rice, are central to a macrobiotic diet, and many of the first customers and owners of the alternative food stores were students of macrobiotics. In the 20th century, a few creative and brilliant teachers, such as the Kushis (who immigrated to the United States from Japan after World War II), emerged who distilled the wide-ranging ideas and interpreted them for modern, urban, and industrialized life."

Philosophy

Followers of the macrobiotic approach believe that food and food quality powerfully affects health, well being, and happiness. The macrobiotic approach suggests choosing food that is less processed and more natural, and employing more traditional methods of cooking for family, friends, and oneself.

One goal of the macrobiotic philosophy and practice is to become sensitive to the true effects of foods on health and well being. In this way, one goes beyond rules and regulations concerning diet to choosing foods that sustains one's health. In this way, dietary guidelines help one to develop sensitivity and an intuitive sense for what sustains one's health and well-being in diet as well as relationships and activities.

Macrobiotics emphasizes locally grown whole grain cereals, pulses (legumes), vegetables, seaweed, fermented soy products and fruit, combined into meals according to the principle of balance (known as yin and yang). Dietary recommendations include whole grains, such as brown rice, and other whole grain products, such as buckwheat pasta (soba); a variety of cooked and raw vegetables; beans and bean products, such as tofu, tempeh and miso; sea vegetables; mild natural seasonings; fish; nuts and seeds; mild (non-stimulating) beverages, such as bancha twig tea; and fruit.

Certain types of vegetable-fruits, such as tomatoes, peppers and eggplant, are not recommended and are either avoided altogether or used very sparingly.

Composition

Some basic macrobiotic ingredients

Macrobiotics is an approach to life rather than a diet. General Guidelines for the diet are:

• Whole grains, especially brown rice: 30-50%
• Vegetables: 25-50%
• Beans and Bean Products: 10-20 %
• Miso soup: daily
• Seaweed: small amounts daily

The remainder is composed of fish and seafood, seeds and nuts, seed and nut butters, seasonings, sweeteners, fruits, and beverages. Other naturally raised animal products may be included if needed during dietary transition or according to individual needs.

Other factors

The composition of dishes and the choices of foods is adjusted according to

• The Season
• The Climate
• Activity
• Sex
• Age
• Health Condition
• Transition in One's Diet

and any other personal considerations

Food preparation techniques

Food is prepared in various ways. The preferred manner of cutting vegetables for the real enthusiast is complicated: onions (round and in layers) are cut differently than carrots, which are cut differently from chard, for example. Good macrobiotic cookbooks will instruct in this art. Foods are occasionally served uncooked, as raw food, but mostly are cooked in a variety of ways, including: Steaming, boiling, ohitashi/blanching, nishime/long steaming, nitsuke/saute and boiling, kinpira/sauteeing and boiling, sukiyaki/stew, nabe, oven baking, baking in a pressure cooker, tempura, and frying.

Cooking according to the time of the year

In spring:

• food with a lighter quality
• wild plants, germs, lightly fermented food, grain species, fresh greens
• light cooking style: steaming, cooking for a short time, etc.

In summer:

• food with lighter quality
• large-leaved greens, sweet corn, fruit, summer pumpkins
• light cooking style: steaming, quick cooking, etc.
• More raw foods
• lighter grains such as barley, bulghur, cous cous, and corn

In autumn:

• food with more concentrated quality
• root vegetables, (winter) pumpkins, beans, cereals, etc.
• heavier grains such as sweet rice, mochi and millet

In winter:

• food with a stronger, more concentrated quality
• round vegetables, pickles, root vegetables, etc.
• more miso, shoyu, oil, and salt
• heavier grains such as millet, buckwheat, fried rice, etc.

Switching to a macrobiotic diet

A person considering adopting the Macrobiotic diet should spend some time researching the philosophy as well as the specific foods and cooking techniques used. It is very likely that if a macrobiotic way of eating is adopted "cold turkey" that one will have vast cravings for a few days to a few weeks. However, one may choose to transition into a full macrobiotic way of eating and being.

The best way to transition to a macrobiotic diet, however, is to first employ a wholefoods diet for several months before going into the more restrictive macrobiotic way of eating and being. A wholefoods diet requires erradicating all heavily processed and refined foods such as granulated sugar, refined flour, and most canned or pre-prepared foods. Next, one would begin erradicating all dairy products and red meat, while utilizing only whole grains. Finally, particularly during these transition periods, it is important to be very aware of what is going on in your body and your body's response to the foods you intake.

Also, it is recommended that one researches the diet and either consults a macrobiotic counselor or makes a gradual transition to the macrobiotic way of eating. A well-trained macrobiotic counselor will orient the person not only toward the correct foods and methods of eating, but will also guide the person to a more aware state of being.

Amount of Yin and Yang in the products

Macrobiotic eating follows the principle of balance (called yin and yang in China). Products that are extreme are not suggested for regular use. No foods are forbidden, but better quality natural foods are always suggested.

Foods that are overstimulating can exhaust the body and mind. These are classified as extreme yin (stimulating) in their effects:

• Sugar
• Alcohol
• Honey
• Coffee
• Chocolate
• Refined flour products
• Very hot spices
• Chemicals and preservatives
• Commercial milk, yogurt and soft cheeses
• Poor quality vegetable oils

Foods that are very concentrated, heavy and dense, create stagnation. These have yang (strengthening but stagnating effects if overconsumed).

• Poultry
• Meat
• Eggs
• Refined salt

Foods that create balance are whole grains, vegetables, beans, sea vegetables, fruit from the local environment, nuts, and seeds. Foods such as these are used in a macrobiotic way of eating.

Macrobiotics vs. normal Japanese cooking

The macrobiotic way of eating is erroneously thought to be Japanese. A majority of the world population in the past ate a primarily plant based grain and vegetable based diet. Because many of the recently popular teachers came from Japan, foods from Japan that are beneficial for health are incorporated by most modern macrobiotic eaters. Some macrobiotic ingredients are also standard ingredients in Japanese cuisine.

Macrobiotics vs. vegetarianism

The macrobiotic way of eating shares many of the same foods as vegan eating although animal foods, most often as fish, are suggested. The two diet styles share enough similarities that a vegan version of macrobiotics is not uncommon. The Macrobiotic approach to diet is based on traditional ways of eating. While there are as yet no totally vegan cultures that are long-lived, the longest-lived cultures around the world consume between 70% and 99% whole plant foods. John Robbins, a well-known vegan advocate, pointed this out in his recent book, Healthy at 100. The American Dietetic Association approves of carefully-planned vegan diets. In the words of the Association, Well-planned vegan and other types of vegetarian diets are appropriate for all stages of the life cycle, including during pregnancy, lactation, infancy, childhood, and adolescence. ... It is the position of the American Dietetic Association and Dietitians of Canada that appropriately planned vegetarian diets are healthful, nutritionally adequate, and provide health benefits in the prevention and treatment of certain diseases.[2]

Examples of macrobiotic dishes

• Vegetarian Sushi with Carrots and Scallions
• Fried Mochi with a ginger soy sauce dipping sauce
• Miso soup with Daikon Radish and Onions
• Quinoa Salad
• Fried Rice with Tempeh and Vegetables
• Broiled Red Snapper with Red Pepper and Corn
• Whole Wheat Pasta with Season's Savory Vegetable Sauce
• Blanched Green Vegetables with Pumpkin Seed Dressing
• Apple Blueberry Kanten ( vegetarian jello)
• Amasake Pudding with Vanilla and Lemon
• Millet with Winter Squash and Sesame Salt
• Fried Tofu with Mustard
• Mushroom and Barley Soup
• Shrimp Fried Brown Rice with Vegetables
• Split Pea Soup with Seitan

Notable Macrobiotics

Dirk Benedict; Rudolf Hess, deputy leader of the Nazi party; John Lennon; Yoko Ono; Gwyneth Paltrow; Sting; Avril Lavigne; Madonna; Warren Cuccurullo (Duran Duran, Missing Persons); Iggy Pop (not at present); Bob Weir (Grateful Dead Guitarist); Kyle D. Hlubek (string theory guitarist); Gloria Swanson; William Dufty; Courtney Love.

Criticisms

Macrobiotics has long been touted as a preventative and a cure for cancer. Despite these claims, many long term practitioners of the diet have themselves developed cancer and subsequently died from it. Michio Kushi's wife Aveline and daughter Lilly both succumbed to the illness, as did Cecile Levin. Michio Kushi also developed cancer and resorted to surgery to aid in his recovery. In principle Macrobiotics offers significant benefits to good health, but one must always approach any philosophy with a questioning mind.

Critics opposed to macrobiotic diets in children claim that the diet (and similar vegetarian diets) are lacking in essential nutrients for proper growth and development. This argument is valid if the diet is poorly planned and if the caregivers do not have enough information regarding the diet.

The following nutrients should be especially monitored in children due to their importance in facilitating growth and function: calcium, protein, iron, zinc, vitamin D, vitamin B12, riboflavin, vitamin A, omega-3 fatty acids and energy.

Many children following the Standard American Diet (S.A.D.) are deficient in these above nutrients. All are available in properly planned macrobiotic diets.

Vitamin D is available through adequate exposure to the sun. Calcium is available from hard leafy greens, nuts and seeds. Zinc is available from nuts and seeds. B12 is in fish and in thempeh. Vitamin A in the form of beta-carotene is abundant in macrobiotic diets. Adequate protein is available from grains, nuts, seeds, beans, and bean products. Omega-3 fatty acids are in soy products, walnuts, pumpkin seeds, flax seeds and fatty fish. Riboflavin along with most other B vitamins are abundant in whole grains. Iron is in the form of non-heme iron in beans, sea vegetables and leafy greens.

The New Macrobiotics

There is a new breed of macrobiotic teachers who are revising the practice of a macrobiotic way of eating. These teachers are incorporating traditional macrobiotic (longevity) health wisdom from the east and west and marrying it with the latest findings of modern nutrition and science. These teachers, also, emphasize the importance of a healthy lifestyle practices such as exercise and adequate sleep.

References

• The Macrobiotic Online Guide
• An Introduction to Macrobiotics by Carolyn Heidenry
• Fresh from a Vegetarian Kitchen by Meredith McCartey
• Christina Cooks, Christina Pirello
• Making the Transition to A Macrobiotic Diet, Carolyn Heidenry
• Macrobiotic Approach to Cancer Kushi, M.
• The Hip Chick's Guide To Macrobiotics, Jessica Porter
• International Macrobiotic Directory 2004 Matson, R.
• Sweet & Natural, Meridith McCarty
• Sublime Soups, Lenore Baum, M.A.

• Cooking the Whole Foods Way, Christina Pirello
• Macrobiotic Way Kushi, M.
• Self Healing Cookbook, Kristina Turner
• Let Food Be Thy Medicine, A. Jack
• Macrobiotic Community Cookbook, Andrea Bliss-Lerman ISBN 1-58333-165-4
• Lenore's Natural Cuisine, Lenore Baum
• The New Whole Foods Encyclopedia: A Comprehensive Resource for Healthy Eating, Rebecca Wood ISBN O-U-025032-8