Macrobiotic diet

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Macrobiotics is a complete and effective approach to establish and maintain or improve physical, mental and spiritual health.. A macrobiotics diet, which is a vegetarian diet with no animal food, non-organic food and processed food, stresses the importance of balanced diet for a healthy and happy life. The word "macrobiotic" comes from Greek origin meaning "long life", and this diet and philosophy were developed by a Japanese educator named George Ohsawa, who believed that simplicity was the key to optimal health.


Why should I be aware of this?

  • Macrobiotic diet integrates physical, spiritual, and planetary health, is a low-fat, high fiber diet that is a predominantly vegetarian diet, emphasizing whole grains and vegetables.
  • This form of diets is often recommended for cancer and other chronic diseases. The phytoestrogen content may be protective and reduce the risk of estrogen-related cancers such as breast cancer.
  • However, further research is needed to clarify whether the macrobiotic diet is effective in cancer prevention and treatment.

All about macrobiotic diet

The macrobiotic diet emphasizes foods such as fiber-rich whole grains, vegetables, and beans. Low in saturated fat and high in phytoestrogens, such food is believed to balance female hormones and help with menopause, premenstrual syndrome, and prevention against breast cancer and endometriosis.

Reduced risk of cancer and heart disease

The macrobiotic diet encompasses many of the dietary elements linked to a reduced risk of cancer and heart disease. The diet is low in fat, high in fiber, and rich in cruciferous vegetables and soy products.

According to macrobiotic proponents, living within the natural order means eating only what is necessary for one’s condition and desires, and learning to adjust in a peaceful way to life’s changes. Learning the effects of different foods allows one to consciously counteract other influences and maintain a healthy, dynamically balanced state.

Diet guidelines

Diet guidelines are individualized based on factors such as climate, season, age, gender, activity, and health needs, the following can be taken as a broad guideline for

  • Each meal comprises 50 to 60% whole grains, including brown rice, whole wheat berries, barley, millet, rye, corn, buckwheat. It can also occasionally consist of rolled oats, noodles, pasta, bread, baked goods, and other flour products can be eaten occasionally.
  • One to two cups or bowls of soup per day. Miso and shoyu, which are made from fermented soybeans, are commonly used.
  • About 25 to 30% of the daily food intake is made of vegetables, one-third of which can be raw. Otherwise, vegetables should be steamed, boiled, baked, and sauteed.
  • Beans, including cooked beans or bean products such as tofu, tempeh, and natto make up 10% of the daily food intake.
  • Though meat, poultry, eggs, and dairy are usually avoided, a small amount of fish or seafood is typically consumed with horseradish, wasabi, ginger, mustard, or grated daikon. This helps the body detoxify from the effects of fish and seafood.
  • Seeds and nuts, lightly roasted and salted with sea salt or shoyu, can be taken in moderation.
  • Local fruit can be consumed several times a week. Includes apples, pears, peaches, apricots, grapes, berries, melons, and other fruit. Tropical fruit such as mango, pineapple, and papaya is usually avoided.
  • Desserts can be taken in moderation, approximately two to three times per week.
  • Cooking oil is typically unrefined vegetable oil. One of the most common oils used is dark sesame oil. Other oils that are recommended are light sesame oil, corn oil, and mustard seed oil.
  • Condiments and seasonings include natural sea salt, shoyu, brown rice vinegar, umeboshi vinegar, umeboshi plums, grated ginger root, fermented pickles, gomashio (roasted sesame seeds), roasted seaweed, and sliced scallions.

90 degrees

Although not very extensive studies have been carried out on the therapeutic benefits of the macrobiotic approach, results of a 1993 study involving patients with pancreatic cancer show encouraging results. In this study, 52% of those who followed a macrobiotic diet were still alive after one year, compared to only 10% of those who made no dietary changes. [1]


The macrobiotic diet is considered by some nutritionists to be too restrictive and lacking in certain nutrients, such as protein, vitamin B12, iron, magnesium, and calcium. Lack of energy may result from inadequate protein. [2]


  • Macrobiotics To Improve Physical, Mental And Spiritual Health!
  • Macrobiotic Diet


  1. Macrobiotic Diet
  2. – Alternative Medicine