Macrobiotic diet
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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.
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[edit] 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.[1]
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."[2]
[edit] Philosophy
Followers of the macrobiotic approach believe that food and food quality powerfully affect health, well-being, and happiness, and that a macrobiotic diet has more beneficial effects than others. The macrobiotic approach suggests choosing food that is 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.[citation needed]
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[citation needed].
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 are considered extremely yin.[citation needed] Some macrobiotic practitioners also discourage the use of nightshades due to the alkaloid solanine, thought to affect calcium balance.[3]
[edit] 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%
[citation needed]
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.
[edit] 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.
[edit] 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.
[edit] Amount of yin and yang in the products
Macrobiotic eating follows the principle of balance (called balancing yin and yang in China).
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.
[edit] 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.
[edit] 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 is not 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.[4]
[edit] Macrobiotics and 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. There is evidence that a diet high in whole grains and vegetables and possibly low in saturated fat, red meat, and preserved meat products can help to prevent many types of cancer[1]. A study at the University of Tulane conducted by James P. Carter and others[5] reported significant improvement in cancer patient longevity (177 months compared to 91 months) when patients practiced the macrobiotic diet, although an analysis of "Complementary and Alternative Medical Therapies for Cancer" stated about this paper "Scientific evidence on the potential benefits of macrobiotic diets for patients with cancer is limited to two retrospective studies with serious methodologic flaws"[2]. Despite anecdotal reports to the contrary reported in "Unconventional Cancer Treatments"[3] medical professionals do not consider that there is evidence that a macrobiotic diet is useful as a cure for cancer. The American Cancer Society strongly urges people with cancer not to use a dietary program as an exclusive or primary means of treatment[4]; 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.
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[5].
Some cancer sufferers, especially in the United States, follow the macrobiotic diet, believing that it will cure or help their disease[citation needed]. Many others turn to macrobiotics in the belief that it will strengthen their physical and mental well-being and quality of life, combining macrobiotic practices with Western and Eastern medicine.
[edit] Criticisms
[edit] 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.[6]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. Fish provides Vitamin B12 in a macrobiotic diet,[7] but bioavailable B12 analogues have not been established in any plant food, including sea vegetables, soya, fermented products, yeasts, and algae.[citation needed] Vitamin A, in the form of beta-carotene, is abundant in macrobiotic diets.[8] 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.[citation needed] 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.[citation needed]
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 [JAMA 218:397, 1971].
[edit] Cookbooks and resources
- The Macrobiotic Online Guide
- CyberMacro Macrobiotic Discussion Forum
- 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
[edit] References
- ^ Stephen Blauer, in Michio Kushi (1993), The Macrobiotic Way, 2nd edition, AVERY, p.xi
- ^ Health Food: Macrobiotic Brown Rice National Museum of American History, Division Medicine and Science. Retrieved 2007 April 7.
- ^ Stanchich, Lino. "All About Nightshades." New Life Journal: Carolina Edition; Apr/May2003, Vol. 4 Issue 5, p17, 3p
- ^ American Dietic Association. Vegetarian Diets. June 2003 (Vol. 103, Issue 6, Pages 748-765).
- ^ Carter JP, Saxe GP, Newbold V, Peres CE, Campeau RJ, Bernal-Green L. Hypothesis: dietary management may improve survival from nutritionally linked cancers based on analysis of representative cases. J Am Coll Nutr. 1993;12:209- 26. [PMID: 8409076]
- ^ "Position of the American Dietetic Association and Dietitians of Canada: Vegetarian diets" (June 2003). Journal of the American Dietetic Association 103 (6): pp. 748–765. /dmirror/http/en.wikipedia.org/w/Philadelphia, PA: Elsevier. doi:. ISSN 0002-8223. PMID 12778049. OCLC 1083209. PII S0002-8223(03)00294-3. “Vegetarian diets, like all diets, need to be planned appropriately to be nutritionally adequate.”
- ^ National Institutes of Health. Dietary Supplement Fact Sheet: Vitamin B12. Retrieved on 2008-05-27.
- ^ National Institutes of Health. Dietary Supplement Fact Sheet: Vitamin A and Carotenoids (Table 2: Selected plant sources of vitamin A from beta-carotene). Retrieved on 2008-05-28.
Macrobiotic Vegetarian Restaurant Guide in TOKYO
