Macrobiotic diet Totally Explained

Everything about Macrobiotic totally explained

A Macrobiotic diet (or 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 foodstuffs such as vegetables and beans, and avoiding the use of highly processed or refined foods. Macrobiotics also address 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 Namboku, and Sagen Ishizuka and his disciples Nishibata Manabu and Shojiro Goto.
   Ohsawa took 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 in turn by 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 emerged, such as the Kushis (who immigrated to the United States from Japan after World War II), 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 affect health, well-being, and happiness, and that a macrobiotic diet is superior to others in producting these efects. The macrobiotic approach suggests choosing food that's less processed.
One goal of macrobiotics is to become sensitive to the actual effects of foods on health and well-being, rather than to follow dietary rules and regulations. Dietary guidelines, however, help in developing sensitivity and an intuitive sense for what sustains health and well-being.
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). Whole grains and whole-grain products such as brown rice and buckwheat pasta (soba), a variety of cooked and raw vegetables, beans and bean products, mild natural seasonings, fish, nuts and seeds, mild (non-stimulating) beverages such as bancha twig tea and fruit are recommended. Nightshade vegetables, including tomatoes, peppers, potatoes, eggplant; also spinach, beets and avocados are not recommended, or used sparingly at most, in macrobiotic cooking, as they're considered extremely yin. Some macrobiotic practitioners also discourage the use of nightshades due to the alkaloid solanine, thought to affect calcium balance.

Composition

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

Whole cereal grains, especially brown rice: 50-60%
Vegetables: 25-30%
Beans and legumes: 5-10 %
Miso soup: 5%

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

gender

age

health condition

transition in one's diet and any other personal considerations.

Food preparation techniques

Food is prepared in various ways. Good macrobiotic cookbooks will instruct in this art. Some foods are occasionally served raw, but most are cooked.

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, and couscous 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.

Amount of yin and yang in the products

Macrobiotic eating follows the principle of balance (called balancing yin and yang in China). No foods are forbidden, but good-quality natural foods are recommended.
Macrobiotics holds that some foods are overstimulating and 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 considered to be concentrated, heavy and dense create stagnation. These have yang (strengthening, but stagnating effects if over-consumed).

Poultry

Meat

Eggs

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

Macrobiotics vs. Japanese diet

The macrobiotic way of eating is erroneously thought to be Japanese. A majority of the world population in the past ate a diet based primarily on grains, vegetables, and other plants. 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. veganism

A macrobiotic diet includes many of the same foods as vegan diets, but in macrobiotics certain animal foods are suggested. The two dietary styles share enough similarities that a vegan version of macrobiotics isn't uncommon. Macrobiotics is based on traditional ways of eating. While there are no completely 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.

Criticisms

Cancer

Macrobiotics has long been advocated by some as a preventative and cure for cancer. Michio Kushi's book "The Cancer Prevention Diet" outlines the fundamental philosophy for the diet and cancer prevention. Kushi's methods of diagnosis include pulse diagnosis, visual diagnosis, meridian diagnosis, voice diagnosis, astrological diagnosis, parental and ancestral diagnosis, aura and vibrational diagnosis, consciousness and thought diagnosis, and spiritual diagnosis(External Link

).
There is no evidence from properly conducted clinical trials that a macrobiotic diet has any influence on cancer; and many long-term practitioners of the diet, including Michio Kushi's wife Aveline and daughter Lilly, died of cancer. Michio Kushi himself developed cancer and had a tumour removed surgically from his intestines, although he now appears to be well. Macrobiotic teacher Cecile Levin, and Anthony J. Sattilaro, author of Recalled by Life, also died of cancer. Some cancer sufferers, especially in the United States, follow the macrobiotic diet, believing that it'll cure or help their disease. Many others turn to macrobiotics in the belief that it'll strengthen their physical and mental well-being and quality of life, combining macrobiotic practices with Western and Eastern medicine.

Nutrition

According to the Standard American Diet, those following an alternative diet regimen should consider the following information.
The following nutrients should be monitored especially 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.All are available in properly planned macrobiotic diets.
Humans synthesise Vitamin D with adequate exposure to sunlight. Calcium is available from hard leafy greens, nuts and seeds. Zinc is available from nuts and seeds. Vitamin B12 is found in fish (bioavailable B12 analogues have not been established in any plant food, including sea vegetables, soya, fermented products, yeasts, and algae). 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. Sufficient amounts of 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 in the form of non-heme iron in beans, sea vegetables and leafy greens is sufficient for good health.
In 1967 the Journal of the American Medical Association published a detailed report of a case of scurvy and malnutrition induced by strict adherence to a restrictive macrobiotic regimen. In 1971 the AMA Council on Foods and Nutrition said that followers of the diet, particularly the strictest, stood in "great danger" of malnutrition [JAMA218:397, 1971].

Notable people who practiced macrobiotics

Athletes

Carl Lewis

Peter Brock

Taj Mihelich

Others

Dirk Benedict; John Cage; John Lennon; Yoko Ono; Robin Gibb; Gwyneth Paltrow (not at present); Sting; Avril Lavigne; Madonna; John Denver; Warren Cuccurullo; Iggy Pop (not at present); Bob Weir; Gloria Swanson; William Dufty; Courtney Love; Lee LaDouceur; Noel Gallagher; Crispin Glover; Geezer Butler; Klaus Nomi.

Cookbooks and resources

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-025032-8Further Information

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