Popular in the United States and Europe since the 1970s, the macrobiotic diet stresses simple, organic foods that proponents believe increase longevity and contribute to overall health and well-being. From the Latin words for “big life,” macrobiotic diets are intended to be part of a set of lifestyle changes aimed at living harmoniously with nature.

The macrobiotic diet consists largely of whole grains, vegetables, and beans. People who follow the macrobiotic diet are also encouraged to buy local, unprocessed foods. Supporters of the macrobiotic lifestyle argue that the modern Western diet is inherently unhealthy, with its overemphasis on refined sugars and processed foods, and contributes to cancer and many other illnesses.

A macrobiotic diet is typically 50 to 60 percent whole grains—mainly brown rice—and 25 to 30 percent local vegetables. Soups, beans, and sea vegetables make up the rest of the daily diet, while fruits, nuts, seeds, and white fish are allowed two or three times a week. No meat or dairy products are allowed, and virtually all beverages aside from water and certain types of tea are frowned upon. Simple cooking methods are preferred. Where you live and the time of year also affect what you can eat in a macrobiotic diet: Foods should be grown no more than 500 miles away whenever possible. In colder seasons, macrobiotic cooks make meals with longer preparation times and more salt, while warmer weather calls for lighter cooking methods and less salt.

The effects of following a macrobiotic diet are subject to debate. It has been reported that women who follow the regime, for example, have lower circulating estrogen levels and therefore might have lower risks of breast cancer. However, there is no evidence that this diet has any effect on cancer, although it is still being investigated. What is known is that a strict macrobiotic diet can cause nutritional deficiencies, particularly among children. While some people may be able to meet their nutritional needs, it can be very difficult to get adequate protein, vitamin B12, and calcium on such a regimen. Even dehydration is a risk, because tap water and any artificial drinks are to be used sparingly or not at all.

ADDITIONAL FACTS

  1. Other whole grains include barley, oats, corn, and rye. A strict macrobiotic diet forbids eating bread, however, because it contains yeast.
  2. In a macrobiotic diet, sodium and potassium are the primary antagonistic and complementary ingredients. The amount of each that is present in a food determines its character, or “yin-yang” quality.
  3. The macrobiotic diet discourages tropical nuts and fruits, some vegetables (such as artichokes, asparagus, beets, eggplant, and potatoes), chocolate, artificial and natural fruit sweeteners, and white sugar.