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Macrobiotic

The term "macrobiotic" comes from two Greek words, which together mean "big life." Drawing from ancient Chinese, Japanese, and Indian philosophies, as well as modern nutrition science, the macrobiotic diet aims to restore balance in the human body through a series of prescriptions for how food is selected, combined, and cooked. The diet is mainly vegan—although it allows for occasional fish—and is comprised mostly of whole grains and fresh vegetables and is largely influenced by Japanese cuisine.

Macrobiotic philosophy is based on balance, especially between yin and yang, which are considered to be opposite and complementary life forces. According to this philosophy, nothing is all yin or all yang, nor is anything completely neutral. The Western diet, according to macrobiotics, largely consists of foods that are extremely yin or extremely yang. The macrobiotic perspective says that our bodies are always seeking balance, and when we eat something at one extreme, we immediately crave something at the other to counteract it. For example, after we eat something with a lot of salt (yang) we might crave something with more sugar (yin). The macrobiotic diet is built on the premise of minimizing (or eliminating) foods at the extremes in favor of more neutral foods, which are thought to be easier to balance.

Another balance macrobiotics is concerned with maintaining is that between acid-forming and alkaline-forming foods in order to maintain the optimal pH for the body.

Additionally, macrobiotics draws from the Five Elements of the ancient Chinese calendar: Wood, Fire, Earth, Metal, and Water. These elements are associated with specific times of day and parts of the year. As a result, the macrobiotic diet contains different recommendations for different seasons and times of day.

Many consider macrobiotics to be as much a lifestyle as a diet. Its lifestyle principles argue in favor of eating local, organic, and in-season foods; wearing clothing made from natural fibers; having green plants around the house and minimizing the presence of electronic devices. It also recommends using gas stoves instead of electric stovetops or microwaves.

According to macrobiotic philosophy, a macrobiotic diet should be tailored to meet the needs of the individual, which may vary with age, weight, or even from day to day. There are, however, certain standards that were developed in the 1970s by Michio Kushi. Here is an overview of the standard macrobiotic diet recommendations:

Whole Grains

Recommended amounts: 40% to 60% each day
Brown rice is a staple in a typical macrobiotic diet, other whole grains in the diet, include: quinoa, millet, oats, wheat, buckwheat, and barley to name just a few. Buckwheat Soba noodles can be part of the diet as well.

Vegetables

Recommended amounts: 20% to 30% each day
These include a wide range of primarily cooked vegetables. There are some vegetables that are not a part of a standard macrobiotic diet, and these include tomatoes, red peppers, eggplant, and potatoes.

Beans and Sea Vegetables

Recommended amounts: 5% to 10% each day

Soup

Recommended amounts: 5% to 10% each day
Miso soup is common in a macrobiotic diet, as are vegetable soups.

Fresh Fruit, Fish, Seeds, Nuts, and Grain-Based Sweets

Recommended amounts: One or twice within a week

Common Foods Not Typically Included

Dairy, poultry, and meat are considered to be extremely yang and is not part of a typical macrobiotic meal.

Refined flour, sugar, caffeine (yes, that includes chocolate), juice, and tropical fruits are considered to be extremely yin and, therefore, detrimental.

The first person to use the term "macrobiotic" to describe a food-based health philosophy was the German physician Christoph Wilhelm Hufeland in his 1797 book Makrobiotik, the Art of Prolonging Life. Hufeland argued that a life force is present in all living things and is influenced by external stimuli. He also stated that through a proper diet and lifestyle, people could prevent disease.

In 1911, a Japanese teenager named George Ohsawa, recovered from tuberculosis after following a natural food diet prescribed to him by Dr. Sagen Ishizuka. After his return to health, Ohsawa began working to popularize his macrobiotic philosophy, which drew roots from the work of Hufeland and Ishizuka's diet.

The popularization of macrobiotics in the United States was largely due to the work of Michio and Aveline Kushi, who established macrobiotic centers and communities, including the Kushi Institute. During the 1980s, macrobiotics became more focused on healing specific ailments rather than holistic health, as a result of several widely publicized cases of cancer remission in individuals on the macrobiotic diet.