The macrobiotic diet is a stringent dietary practice that claims to lower toxin levels in the system. It is a lifestyle that emphasizes balance and harmony, which comprises a rigorous meal plan, mild exercise and behavioural modification. However, this diet regimen lacks scientific evidence to support the health claims, and many people report optimised health and well-being following its principles.
A few may switch to macrobiotic diets in search of better health and well-being. Others go for it when they have been diagnosed with cardiovascular disease, obesity, or premenstrual syndrome, in the belief that this eating pattern will relieve symptoms and support faster recovery.
Macrobiotic dietary practices stress natural, organic foods while avoiding chemical and artificial components. Additionally, this no-chemical rule even extends to personal care products and other essentials used at home.
The kind of foods consumed slightly vary from person to person and various factors determine what a person eats, including:
- Comorbid health conditions
- Age
- Gender
- Geographic location
Also Read: What Is Nordic Diet? Health Benefits, Foods To Add And Avoid And How To Follow It
How to Follow the Macrobiotic Diet?
Pay attention to adding whole and natural foods, which are locally and organically grown and seasonal.
Limit intake of processed or junk foods.
Prioritize on having plant-based foods such as whole grains, vegetables and legumes. In addition, include fermented foods like miso or sauerkraut for better gut health.
Practice Mindful Eating:
Ched food well and eat slowly to support the digestion process. Reward the process of preparing and consuming meals.
Traditional Cooking Methods:
Choose a traditional way of cooking such as steaming, boiling, and sautéing to retain nutrients. Use enamel and ceramic pots, pans and cooking vessels.
Avoid using microwaves or deep frying.
Eliminate all plastics from the kitchen cabinets and replace them with glass or stainless steel.
Health Benefits of the Macrobiotic Diet
Promotes Heart Health
This eating pattern includes a whole lot of whole grains, vegetables and low-fat foods that help diminish cholesterol levels and support heart health and functions.
Improves Digestion
Packed with dietary fibre this meal plan promotes the digestion process, regularises bowel movements, and prevents constipation and other digestive problems.
Boosts Energy Levels
A well -balanced, and nutrient-dense meals offer sustained energy throughout the day to carry our regular activities.
Triggers Immunity
A diet heaped with a storehouse of antioxidants and fermented foods strengthens the immune system and keeps infections at bay.
Manages Weight
This diet pattern includes foods low in calories and high in nutrient density, which reduces overall calorie intake, promotes weight loss or sustains weight.
Foods To Include And Avoid
Foods To Add
Macrobiotic diet regimen relies mainly on consuming whole, organic cereals. Whole grains typically make up to 50% of a person’s daily food intake which includes:
- Bulgur wheat
- Wheat
- Brown rice
- Quinoa
- Wild rice
Incorporate locally grown and seasonally available vegetables, which should make up about one-third of your daily food intake. Vegetables you can add to your daily meal regimen include:
- Spinach
- Kale
- Cauliflower
- Broccoli
- Pumpkin
- Bok choy
- Onion
- Radishes
- Carrots
- Parsley
- Green cabbage
Other foods added on daily include:
- Pickles
- Beans
- Soy products - miso
- Sea vegetables - seaweed
- Vegetable oils
- Naturally processed sea salt
Foods to Avoid
Processed Foods like packaged snacks, sugary beverages, and refined cereals.
Red meat, poultry, and dairy (some versions of the diet allow small amounts of fish).
Preservatives, food colouring, and artificial sweeteners.
Tomatoes, potatoes, eggplants, and peppers.
Alcohol and caffeine are limited or eliminated.
Side Effects of the Macrobiotic Diet
The diet’s restrictive nature may lead to deficiencies in protein, calcium, vitamin D, and B12 if not carefully planned as per individual nutritional needs and demands.
Some may experience fatigue or lack of energy due to reduced intake of certain macronutrients.
Following a macrobiotic diet can be challenging in social settings or when eating out.
While this may be a benefit for some, unintended weight loss can occur if calorie intake is too low.
Conclusion
The macrobiotic diet offers a holistic approach to health by focusing on natural, balanced, and mindful eating. While it has numerous benefits, it requires careful planning to avoid potential nutritional deficiencies. Consulting a healthcare professional or dietitian before starting the diet can help ensure it meets your needs. The macrobiotic diet can be a transformative lifestyle choice for those seeking a more harmonious and conscious way of eating.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with the knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
The macrobiotic diet in chronic disease
Robert H Lerman 1
https://pubmed.ncbi.nlm.nih.gov/21139126/
The Macrobiotic Diet as Treatment for Cancer: Review of the Evidence
Joellyn Horowitz 1, Mitsuo Tomita 2
https://pmc.ncbi.nlm.nih.gov/articles/PMC6220645/
https://www.sciencedirect.com/science/article/abs/pii/S0002916523195918
