The macrobiotic diet is more than just a diet; it’s an actual way of life that incorporates eastern culture and philosophy, opposes consumerism, and struggles against the frenetic pace of modern life.
The term “macrobiotic” comes from the Greek words “makros” and “bios” and means “great life” or “long life.” In order to adapt to the macrobiotic diet, it is essential to change the overall approach to eating; nutrition acquires fundamental importance in the balance between body and mind; not for nothing, the term “macrobiotic” originates from Greek.
In fact, the modern macrobiotic diet is nothing more than the commercialization of a very ancient dietary style; it was born in the East a number of millennia ago but was exported to the West (America) between the end of the nineteenth century and the beginning of the twentieth century. The macrobiotic diet is based on the idea that eating a diet high in plant-based foods is healthier than eating foods high in animal-based foods.It was a Japanese physician by the name of Nyioti Sakurazawa who is credited with being the first person to popularize the macrobiotic diet. Sakurazawa became interested in the diet of Buddhist monks and attempted to model his own eating habits after theirs.
The selection of foods is based specifically on this criterion, differentiating between acidic-Yin foods (such as milk and its derivatives, fruit, tea, and spices, etc.) and alkaline-Yang foods (such as salt, meat, fish, chicken, eggs, and so on). Those who subscribe to the macrobiotic diet seek to improve their health by striking a balance between Yin and Yang.The macrobiotic diet encourages the consumption of certain foods that are thought to have a “naturally balanced” composition, such as cereals, legumes, and oilseeds. This diet attempts to find compensation in the relationship between these foods.
The macrobiotic diet shuns refined foods in favor of those that are naturally produced; it discourages the consumption of sugar and other sweets and emphasizes the consumption of fruit and vegetables, with the exception of tomatoes, potatoes, and eggplants.He advises against overindulging in milk and dairy products, spices, ground salt, and coffee (recommending alternative beverages instead), and he favors products derived from fish over those derived from meat.The macrobiotic diet emphasizes the importance of chewing food thoroughly in order to maximize the efficiency of digestion and fulfill gustatory needs.
One of the benefits of this way of eating is undoubtedly the high intake of liquid or brothy foods, which causes a reduction in water requirements and favors the absorption of cooking solutes. This is one of the advantages of this eating style.
The macrobiotic diet provides a fairly good percentage of protein, but the majority of it comes from plant sources; the consumption of carbohydrates ensures that one’s energy requirements are met, and the diet prioritizes the consumption of unrefined foods that contain dietary fiber.The proportion of complex carbohydrates to simple carbohydrates, which are derived from fruits and vegetables, is adequate. Additionally, if you do not count condiments, the balance of saturated and unsaturated fatty acids is not very good. However, eating a lot of vegetables and fish makes it easier to meet the recommended levels of essential lipids (omega 3 and omega 6). The lipid content is a little bit low, and furthermore, the ratio between saturated and unsaturated fatty acids is not the best.
It is exclusive to supporters of eastern philosophy, whereas the principles of a healthy and correct diet should not be limited by any philosophical and/or cultural tendency. The major flaw of the macrobiotic diet consists in the applicability of the food principles; it is exclusive to those who follow the macrobiotic diet.
Macrobiotic diet and health
At its most moderate form, the macrobiotic diet is primarily vegetarian (although it does include some animal products, such as fish), and it consists of large quantities of unrefined cereals and small quantities of locally produced seasonal fruit and vegetables. The macrobiotic diet can be followed at different levels.However, the most extreme version is one that consists of eating only whole grains. This version is undoubtedly to blame for a significant amount of damage done to the reputation of a diet that, when practiced with moderation and common sense, most certainly has positive aspects.
All of the foods on this list must be included in a macrobiotic diet in order for it to be considered safe for human consumption.
Grains that are whole.Whole grain rice, oats, barley, wheat, buckwheat, corn, rye, and millet, as well as products derived from their whole grain flour, such as bread, pasta, and couscous. Whole grain rice, oats, barley, wheat, and rye. Millet.
Foods such as vegetables and seaweed.It is recommended that you eat a wide variety of fresh vegetables.In many dishes, seaweed is utilized to enhance both the flavor and the nutritional value of the dish.
Legume crops.Legumes, chickpeas, beans, peas, and products derived from soy, such as tofu, which is a type of cheese made from soy.
The soups.Typically prepared with beans, lentils, and a few unique ingredients from the Far East, such as the delectable miso, which is made from fermented soybeans, and shoyu, which is a dark soy sauce. Other common ingredients include garlic, onions, and ginger.
The word “fruit”A fresh fruit salad that is in keeping with the season and should include some fruits from the citrus family.Always make sure to use fruit that is extremely fresh, and whenever it’s an option, opt for local goods.
Ingredients such as seeds, nuts, spices, and fish.The seeds of sunflowers, pumpkins, peanuts, hazelnuts, walnuts, and chestnuts that have been dried. Also sesame seeds.
Sea salt, ginger, mustard, apple cider vinegar, garlic, lemon juice, and apple juice are all examples of ingredients that, when added to a dish in appropriate amounts, can help to accentuate its flavor.
Those who do not follow a vegetarian diet should consume three moderately-sized portions of fish per week.The yang quality of fish and seafood needs to be balanced in the same meal with portions of leafy vegetables, grains, or legumes in order to achieve optimal health benefits.
Macrobiotic Recipe Example
Tofu with Wakame Seaweed
Problems playing the video? Reload the video from YouTube.
- Go to the Video Page
- Go to the Recipe Video Section
- Watch the video on YouTube