Macrobiotic diet
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Macrobiotics, from the Greek "macro" (large, long) and "bios" (life), is a dietary regimen which involves eating grains as a staple food supplemented with other local foodstuffs such as vegetables and beans, and avoiding the use of 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.
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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 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."[2]
[edit] Philosophy
Followers of the macrobiotic approach believe that food and food quality powerfully affect health, wellbeing, 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 wellbeing. In this way, one goes beyond rules and regulations concerning diet to choosing foods that sustains one's health. Dietary guidelines help one to develop sensitivity and an intuitive sense for what sustains one's health and wellbeing in diet as well as in 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;; mild natural seasonings; fish; nuts and seeds; mild (non-stimulating) beverages, such as bancha twig tea; and fruit.
Nightshade vegetables, including tomatoes, peppers, potatoes, eggplant; also spinach, beets and avocados are forbidden (or used sparingly) in macrobiotic cooking, as they are considered extremely yin[3]. Some macrobiotic practitioners also discourage the use of nightshades due to the alkaloid solanine, thought to affect calcium balance[4].
[edit] Composition
Macrobiotics is 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 Vegetables: 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.
[edit] 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
[edit] 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.
[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, 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.
[edit] 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.
[edit] 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.
[edit] Macrobiotics vs. vegetarianism
A macrobiotic diet includes many of the same foods as vegan diets, but in macrobiotics certain animal foods are suggested. The two diet 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.[1]
[edit] Notable Macrobiotics
Dirk Benedict; John Cage; John Lennon; Yoko Ono; Robin Gibb; Gwyneth Paltrow; Sting; Avril Lavigne; Madonna; John Denver; Warren Cuccurullo (Frank Zappa, Duran Duran, Missing Persons); Iggy Pop (not at present); Bob Weir (Grateful Dead Guitarist); Gloria Swanson; William Dufty; Courtney Love;Geezer Butler; Lee LaDouceur; Noel Gallagher; Crispin Glover.
[edit] Criticisms
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The Macrobiotic Diet has long been touted as a cure for cancer. However, many long term practitioners of the diet have themselves succumbed to the disease. Aveline Kushi, Lilly Kushi, Anthony Sattilaro, and Cecile Levin are a few important examples. Michio Kushi himself has had cancer and now appears to be doing well after surgery. The macrobiotic diet has significant benefits for good health but all diets should be weighed by individual needs and common sense.
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.[5]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 tempeh. 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.
[edit] References
| The references in this article would be clearer with a different or consistent style of citation, footnoting, or external linking. |
- ^ 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.
- ^ Nightshade Vegetables. CyberMacro. Retrieved on 2007-12-19.
- ^ Stanchich, Lino. "All About Nightshades." New Life Journal: Carolina Edition; Apr/May2003, Vol. 4 Issue 5, p17, 3p
- ^ (June 2003) "Position of the American Dietetic Association and Dietitians of Canada: Vegetarian diets". Journal of the American Dietetic Association 103 (6): pp. 748–765. Philadelphia, PA: Elsevier. doi:10.1053/jada.2003.50142. ISSN 0002-8223. PMID 12778049. OCLC 1083209. PII S0002-8223(03)00294-3. Retrieved on 2007-12-19. “Vegetarian diets, like all diets, need to be planned appropriately to be nutritionally adequate.”
- 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-025032-8ca:Macrobiòtica
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