Macrobiotic Diet: Foods in Diet Plan Menu and Recipes of Macrobiotic Diet

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The Macrobiotic Diet Review

The Macrobiotic Diet

The Macrobiotic (Greek, means “long life”) Diet was developed by a Japanese educator George Ohsawa. For its own, it's now popular according to Japanese philosophy believed in simplicity as key to improved health.

Ohasawa's diet plan was based on 10 progressively restrictive stages. The last stage of the diet recommended by Ohasawa includes only brown rice and water. Diet is no more recommended by nutrition and macrobiotic diet counselors because of its extreme restrictions.

The diet became popular thanks to Michio Kushi which improved Ohasava's macrobiotic theory and in 1978 even established Kushi institute in Boston and published many books about the subject.



Macrobiotic Diet Popularity Reason

Its not simple to explain the Popularity of the Diet. It's common to think that the main reason of the popularity of The Macrobiotic Diet is in the nature of the diet as it is integrating powerful elements as physical, spiritual, and planetary health. Dieters with the same philosophy are the most common fans of this diet.

The macrobiotic diet is based on a low-fat, high fiber containing food. Mainly it is a vegetarian diet, emphasizing whole grains and vegetables. Additionally, the macrobiotic diet as vegetarian diet is rich in Phytoestrogens (hormone like organic compounds) from soy products.

Nowadays, low fat and high fiber diets are highly recommended to those who suffer from a cancer or other chronic diseases and it is successfully used by people with these serious health conditions.



Theory behind the Diet

Since the Phytoestrogen has protective effect it might reduce the risk of estrogen-related cancers like breast cancer. To make it clear, there is more research needed about how Macrobiotic diet can assist in cancer prevention and treatment.

People with serious illnesses as cancer or AIDS are always looking for another way to assist in their fight with the disease. According to the rumors, proper nutrition and diet might help in cure of the disease but there is not such kind of results published with any successful diet.


Macrobiotic Diet Menu

The Macrobiotic diet is based on natural vegetarian foods. As such it widely utilizes grains, vegetables, fruits, beans, seeds nuts, some sea food in various forms of raw or cooked and boiled.

  • 50-60% of each meal includes whole grains like: brown rice, whole wheat berries, barley, millet, rye, corn, buckwheat, and others. Occasionally the other baked products like: bread, baked goods, pasta, rolled oats, noodles bread and other flour products can be consumed too.

  • During such restrictive diet it's required to have enough amounts of fluids and 1-2 cups or bowls of soup per day has to be consumed.
    Fermented soybeans based products as Miso and shoyu are commonly used.

  • 25-30% of daily food intake has to be vegetables. Raw vegetables can be up to one-third of the total vegetable intake. Otherwise, vegetables should be steamed, boiled, baked, and sautéed.

  • 10% of daily food intake could be a cooked Beans or bean products such as tofu, tempeh, and natto.

  • To ensure the intake of necessary minerals and vitamins small amount of fish or seafood several times per week has to be consumed .The dieter has to avoid meat, poultry, eggs, and dairy products.
    In order to help the body detoxify from the effects of fish and seafood wasabi, horseradish, ginger, grated daikon or mustard has to be include in menu.

  • Seeds and nuts can be lightly roasted and salted with sea salt or shoyu.

  • Several times a week Local Fruit as apples, pears, peaches, apricots, grapes, berries, melons, and other fruit has to be consumed. Tropical fruit such as mango, pineapple, papaya should be avoided.

  • In moderation, 2-3 times per week, dieters with perfect health condition, can enjoy the desserts. Naturally sweet foods such as apples, squashes, adzuki beans, and dried fruit had to be consumed to prevent lack of sugars. Natural sweeteners such as rice syrup, barley malt, and amazake might be used too. The dieter has to avoid sugar, honey, molasses, chocolate, carob, and other sweeteners during the whole diet regimen.

  • As oil its recommended usage of unrefined vegetable oil, as most common, dark sesame oil. Other recommended oils are light sesame oil, corn oil, and mustard seed oil.

  • Condiments and commonly used seasonings as 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.



The Macrobiotic diet Pro's and Con's

The diet utilizes the foods that usually are absent in the North American diet -- fiber-rich whole grains, vegetables, and beans. Those foods content is low in saturated fast and high in Phytoestrogens. Phytoestrogens might help to balance the women's hormones and help with menopause, premenstrual syndrome, and prevention against breast cancer and endometriosis.

Furthermore, The Macrobiotic Diet is low in meat, dairy products, and sugar.

The Macrobiotic Diet is considered to be too restrictive. To avoid a lack of necessary nutrients, such as protein, vitamin B12, iron, magnesium, and calcium there is a need to balance with dietary supplements and vitamins.


Inadequate protein content may result in a lack of energy, tiredness or sleepiness.

More about the Macrobiotic Diet:

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