Based on the philosophy of yin and yang and very close to the vegetarian diet, the macrobiotic diet is very popular. It is very successful in Germany and the United States (especially among stars like Madonna!)
The macrobiotic diet is more than a diet in fact, it is rather an art of living according to some specialists. A healthy way of life based on the balance of yin and yang, that means that the organism must be nourished without deficiencies and without excess. Yin and yang defend the coexistence of the duality of opposing and complementary forces existing in the universe. From this point on, everything in life is classified according to this theory: humans, nature and also food.
What is the macrobiotic diet?
The term “macrobiotics” comes from the Greek “macro” (large) and “bio” (life). Macrobiotics is an oriental philosophy practiced through food: it would clean the body and the head and would allow us to find inner peace. It was brought up to date for Westerners by the Japanese Georges Oshawa (1893-1966). Its aim is to invite the living being to better understand himself in order to be free to take care of himself and to prevent possible illnesses (cold, microbes, digestive problems for example)
As we have underlined above, the macrobiotic diet is a way of eating which aims to prevent and cure some diseases while eating to one’s hunger and taste.
What is the origin of the macrobiotic diet?
Dr. Christoph Wilhem Hufeland, physician to King Frederick III of Prussia, was responsible for the first principles of macrobiotics. Published in 1797, his book The Art of Prolonging Life by Macrobiotics gave him worldwide fame. He is considered a precursor in the field of preventive medicine.
The founder of modern macrobiotics is the Japanese Georges Ohsawa who, it is believed, knew the work of Dr. Hufeland. However, he was inspired by the diet of Zen monks, known for their longevity, to establish the foundations of this philosophy of life. After surviving tuberculosis thanks to Traditional Chinese Medicine, Georges Ohsawa sought to apply the energetic principle of yin and yang to other dimensions of life. According to him, we should aim for a balance of yin and yang energy in our diet: food would indeed have energy charges.
It is one of his disciples, the Japanese Michio Kushi, who, after his arrival in the United States in 1949, will become the main promoter of macrobiotics in the West. Kushi is the author of several books in which he explains the philosophical and practical foundations of macrobiotics.
Principles of macrobiotic diet
It is not advisable to consume exclusively very Yin foods and very Yang foods. Which means, some should be avoided and some to be favored. A clever mix of the two must be respected achieve a balance. In fact, the diet generally includes the following servings:
- 50% to 60% whole grains.
- 30% cooked and uncooked vegetables.
- 10% to 15% of legumes.
The rest will be made up of seaweed and fermented soybeans and small amounts of fish and fruit can be added. And when the meal is finally ready, you will have to eat it calmly. But, it is recommended to chew the food well before swallowing it and to drink lightly between meals.
What is yin yang in the macrobiotic diet?
Yin Yang represents the world as the fruit of two opposing and complementary forces, one more active and emitting (Yang), the other more passive and receiving (Yin).
No food is completely forbidden as such, but several are recommended only occasionally. However, depending on a person’s state of health, it may be suggested that certain foods be avoided completely until remission is achieved.
The composition of the macrobiotic diet is based on the yin and yang principle of food. It is recommended not to consume too much yin food (refined sugar, raw vegetables, tropical fruits, nuts, alcohol, etc.) or too much yang food (meat, poultry, refined salt, coffee, spices, etc.). Foods to eat that fall between these extremes are whole grains, vegetables, seaweed, legumes and white fish.
The yin and yang food
The goal of macrobiotics is to achieve a balance between man, the environment and the universe. This balance is achieved primarily through the careful selection and preparation of food.
The yin and yang principle is used to classify universal phenomena into two poles, yin corresponding to the positive pole, yang to the negative pole.
But these poles are in motion, so nothing is completely yin or yang. For example, a carrot is considered more yin than meat since it is sweet, watery and vegetable. However, compared to celery which grows vertically upwards, carrot is more yang since it grows downwards. The more yin characteristics a food has, the more yin it is considered to be; the same goes for yang.
yang foods
- Meat
- Eggs
- Dairy products and their derivatives.
- Sugars
- Alcoholic beverages
- Tropical fruits
- Cold cuts
- Processed foods
All of these foods have weakening properties, which is why you should eat less of them.
Yin foods
- Vegetables
- Cereals
- Garden vegetables
- Green vegetables
- Fruits
These are products that have not been subjected to chemical processes. They are reparative.
What to eat and what not to eat in the macrobiotic diet?
Foods to be deleted
- Meat and meat products, cold cuts, pâtés, broths, farmed fish.
- Dairy products, cheese, milk, cream, butter, yogurt, animal fats, industrial margarines, bakery products containing lard.
- Fruits and juices of tropical origin, tomatoes, eggplants, potatoes, salads, asparagus. Out-of-season and out-of-region fruits Seasonings: mustard, oils, vinegars and industrial sauces.
- Black tea, soda and sweetened beverages, coca-cola, syrups, mint tea, carbonated water, mineralized water, instant soluble drinks, hard liquor.
- White and brown sugar, molasses, chocolate, candies, confectionery, chemical sweeteners, artificial glucose, honey, industrial jams.
Transitional foods
- Wild white fish, shellfish, poultry, vegetable pâté, canned tuna, wild or organic smoked salmon.
- Soy milk, almond milk, vegetable margarine, hard cheese, goat cheese, feta cheese, soy yogurt.
- Organic fruit from temperate regions. Reduce raw vegetables, especially tomatoes. Greatly restrict the consumption of potatoes.
- Herbal teas, green tea, natural black tea without tannin, apple juice, cider, mineral water, spring water, organic beer and wine. Reduce the amount of liquid taken in.
- Maple syrup, raw cane sugar, perry, malt candies, fruit compotes.
Foods to be favored:
- Legumes: soy beans, lentils, chickpeas. Concentrated vegetable proteins: fu, seitan, tofu, tempeh, humus, lentil pate, breadcrumbs.
- Miso, natto, tofu, tahini, sesame butter, rice milk, cereal cream, hazelnut, sesame or almond puree.
- Regional and seasonal fruits, fresh, dried or cooked. Root vegetables, wild vegetables, old varieties, boiled salads. Lacto-fermented vegetables such as sauerkraut. Sea vegetables (seaweed).
- Seasoning: rice vinegar, soy sauce, tahini, parsley, horseradish, salted plums, cider vinegar First cold pressed oils. Sesame oil
- Syrup of rice, wheat, corn and barley malt, amasake or brown rice maltose, almond and sesame confit
Macrobiotic diet: what are the health benefits?
- Weight control and maintenance
- Decreases cholesterol and lipid levels in the blood, a positive contribution to heart problems and blood pressure, due to the high consumption of plants that contain low levels of fat and are rich in fiber.
- Helps to balance blood sugar levels, especially in type 2 diabetics and reactive hypoglycemics, that is, the presence of low blood sugar levels within 4 hours of consumption.
- It is touted to rejuvenate cells and maintain vitality.
Macrobiotic diet: should we all eat the same thing?
No. In fact, when we talk about complementary forces and duality, we must understand that the yin and yang theory of the macrobiotic diet must be applied to the different contexts of each individual. If we take the example of the seasons, winter is yin and summer is yang. A weak person will be recommended to eat foods that enhance yang, while for a restless person, foods that stimulate yin will be preferable.
What makes the macrobiotic diet specific?
As this diet originated in Japan, some famous foods from this country make this diet special.
- Daikon: Oriental winter radish with white flesh and an outer skin that is usually white but can also be black, pink or green. Its flesh is crunchy and juicy and its flavor is relatively mild.
- Fu: Air-dried seitan (wheat gluten) patty.
- Miso: Fermented soybean paste, used as a condiment.
- Natto: Soybean condiment obtained in the presence of Bacillus natto bacteria.
- Pear (birnel): Condensed pear juice that can be spread on bread or used in dessert recipes.
- Tahini: Crushed sesame seed butter.
- Tempeh: A product of soybeans fermented with Rhizopus oligosporus ferment. It can also be made from other legumes such as peanuts, kidney beans or white beans. It is presented in the form of a cake that can be cut into pieces and cooked.
- Bancha tea: Green tea from Japan, very sweet.
- Mu tea: Preparation of 9 or 16 different plants (mu no 9, mu no 16) including ginseng. It is a blend of yang type plants, recommended for people with a yin constitution affected by cold or an overconsumption of sugar. Mu tea No. 16 is less powerful than No. 9 and is used as a general tonic.
- Yannoh: A caffeine-free beverage made from roasted grains.
Macrobiotics and weight loss
According to macrobiotic theory, an overweight person should lose excess weight because he or she will eat the right foods; this idea has not been scientifically proven.
Attention
For kids & teenagers, the macrobiotic diet can lead to several nutritional deficiencies, particularly in vitamins B12 and D, calcium, riboflavin, proteins and fats.
These deficiencies can cause stunted growth, slowed psychomotor development, decreased cognitive performance, rickets, etc. The authors of one study recommend that young children be supplemented with 20 g to 25 g of fat per day, 150 g to 250 g of dairy products per day, and 100 g to 150 g of fatty fish per week in the macrobiotic diet.
The macrobiotic diet for mental health
The deficiency that we often have after starting the macrobiotic diet is vitamin D and vitamin B12. The latter is very important for mental health and brain function.
Thus, a deficit in vitamin D, can induce states of nervousness sometimes. So I can’t tell you that this diet is effective for mental health, but if you consult a nutrition specialist it would be much better, he will help you to combine your diet well and he will recommend supplements if necessary to avoid any deficiency or discomfort.
If you want to know what is the best diet program to adapt for your physical and mental health, visit: The best diet for your physical and mental health.
Disadvantages of the macrobiotic diet
The diet takes into account the physical characteristics of each individual, such as age, gender or constitution. However, it is probably not a type of diet that everyone can adopt.
Since the trend of this diet is to eliminate animal proteins, people who lack iron or vitamin B12 will not be able to follow it. It is therefore essential to have tests done before starting the macrobiotic diet, but also during the first few weeks.
One drawback is that it can be more expensive, as organic and preservative-free foods tend to be more expensive.
Is the macrobiotic diet a risky diet? The opinion of a dietician
It is a diet that, taken strictly can result in low levels of iron, calcium, vitamins B12 and D, as well as low protein, so this diet is not recommended for underweight people, young and old.
Frequently, protein is replaced by carbohydrates, as it is quite easy to eat too much grain and rice, which leads to an imbalance in the daily diet.
This is certainly a risky diet for kids and teens. It is a way of eating that is quite far from western habits and therefore quite difficult to integrate.
However, I find the yin and yang concept of food very interesting and it deserves more attention. Without following it entirely, there is nothing to prevent you from dipping into the recipes of macrobiotic cooking, particularly in order to increase your intake of whole grains. It is also a good way to reduce your consumption of refined products.
The typical menu for a macrobiotic day
Breakfast
- Wrap hack tortilla using Sushi Nori
- Bancha tea
Lunch
- Miso soup with seaweed
- Steamed and marinated vegetables
- Tofu
Dinner
- Mushroom and daikon soup
- Brown rice
- Lima beans with vegetables
- Pickled vegetables
Bottom Line
Finally, the macrobiotic diet was not invented by anyone, it has always existed. Moreover, its principles correspond to the wisdom of the oriental man. In fact, it does not prohibit eating some foods nor does it force the consumption of others in particular. It seeks to make Man and nature coexist in the greatest of respects.
By avoiding some starchy foods and proteins, the macrobiotic diet can be considered harmful, because of the deficit in vitamins and minerals that it implies. Therefore,the most important is to consult a specialist to guide the process and tell us how to combine foods.
