Macrobiotic diet

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A macrobiotic diet (or macrobiotics), from the Greek "macro" (large, long) and "bios" (life), is a dietary regimen that involves eating grains as a staple food supplemented with other foodstuffs such as vegetables and beans, and avoiding the use of highly processed or refined foods. Macrobiotics also addresses the manner of eating by recommending against overeating and requiring that food be chewed thoroughly before swallowing.

Contents 1 History 2 Philosophy 3 Composition 4 Cooking according to the time of the year 5 Balanced content of food 6 Chinese macrobiotics 7 Macrobiotics vs. veganism 8 Macrobiotics and cancer 9 Criticisms 9.1 Nutrition 9.2 Tobacco 10 Cookbooks and resources 10.1 Books 10.2 Web 11 See also 12 References

[edit] History

The earliest recorded use of the term macrobiotics is found in the writing of Hippocrates, the father of Western Medicine. In his essay "Airs, Waters, and Places," Hippocrates introduced the word to describe people who were healthy and long-lived. Herodotus, Aristotle, Galen, and other classical writers used the term macrobiotics to describe a lifestyle, including a simple balanced diet, that promoted health and longevity.^[1]

According to Macrobiotic proponents, the Macrobiotic methodology was utilized by many of the long-lived traditional cultures, such as the Incas, and the Chinese in the Han Dynasty. George Ohsawa drew from Asian and Japanese folk medicine to create his version of this philosophy of health.

George Ohsawa brought his teaching to Europe from Japan. Ohsawa was a Japanese philosopher, who was inspired to formalize macrobiotics by the teachings of Kaibara Ekiken, Andou Shōeki, Mizuno Namboku, and Sagen Ishizuka and his disciples Nishibata Manabu and Shojiro Goto.

Ohsawa took his macrobiotic teachings to North America in the late 1950s. Macrobiotic education was spread in the United States by his students Herman Aihara, Cornelia Aihara, Michael Abehsera, Michio Kushi and Aveline Kushi, and in turn by their students. Michio Kushi has been the most prominent of these teachers.

Ohsawa coined the term for a natural way of living, macrobiotics, in the late 1950s. Macrobiotics, from the ancient Greek language, means the way of longevity. This term has been used by many authors in describing longevity teachings from the Far East.

"Whole foods, such as brown rice, are central to a macrobiotic diet, and many of the first customers and owners of the alternative food stores were students of macrobiotics. In the 20th century, influential teachers emerged, such as the Kushis (who emigrated to the United States from Japan after World War II), who distilled the wide-ranging ideas and interpreted them for modern, urban, and industrialized life."^[2]

[edit] Philosophy

Followers of the macrobiotic approach believe that food and food quality powerfully affect health, well-being, and happiness, and that a macrobiotic diet has more beneficial effects than others. The macrobiotic approach suggests choosing food that is less processed.

One goal of macrobiotics is to become sensitive to the actual effects of foods on health and well-being, rather than to follow dietary rules and regulations. Dietary guidelines, however, help in developing sensitivity and an intuitive sense for what sustains health and well-being.^[3]

Macrobiotics emphasizes locally grown whole grain cereals, pulses (legumes), vegetables, seaweed, fermented soy products and fruit, combined into meals according to the principle of balance (known as yin and yang). Whole grains and whole-grain products such as brown rice and buckwheat pasta (soba), a variety of cooked and raw vegetables, beans and bean products, mild natural seasonings, fish, nuts and seeds, mild (non-stimulating) beverages such as bancha twig tea and fruit are recommended.^[4]

Nightshade vegetables, including tomatoes, peppers, potatoes, eggplant; also spinach, beets and avocados are not recommended, or used sparingly at most, in macrobiotic cooking, as they are considered extremely yin.^[5] Some macrobiotic practitioners also discourage the use of nightshades because of the alkaloid solanine, thought to affect calcium balance.^[6]

[edit] Composition

Macrobiotics is considered an approach to life rather than a diet. Some general guidelines for the diet are the following (it is also said that a macrobiotic diet varies greatly, depending on geographical and life circumstances):^[7]

• Well chewed whole cereal grains, especially brown rice: 25–30%
• Vegetables: 30–40%
• Beans and legumes: 5–10%
• Miso soup: 5%
• Traditionally or naturally processed foods: 5–10%

The remainder is composed of fish and seafood, seeds and nuts, seed and nut butters, seasonings, sweeteners, fruits, and beverages. Other naturally raised animal products may be included if needed during dietary transition or according to individual needs.

[edit] Cooking according to the time of the year

In spring:

• Food with a lighter quality
• Wild plants, germs, lightly fermented food, grain species, fresh greens
• Light cooking style: steaming, cooking for a short time, etc.

In summer:

• Food with a lighter quality
• Large-leaved greens, sweet corn, fruit, summer pumpkins
• Light cooking style: steaming, quick cooking, etc.
• More raw foods
• Lighter grains, such as barley, bulghur, and couscous

In autumn:

• Food with a more concentrated quality
• Root vegetables, (winter) pumpkins, beans, cereals, etc.
• Heavier grains such as sweet rice, mochi and millet

In winter:

• Food with a stronger, more concentrated quality
• Round vegetables, pickles, root vegetables, etc.
• More miso, soy sauce, oil, and salt
• Heavier grains such as millet, buckwheat, fried rice, etc.

[edit] Balanced content of food

Macrobiotic eating follows the principle of balance (called balancing yin and yang in China).

Macrobiotics holds that some foods are overstimulating and can exhaust the body and mind. These are classified as extreme yin (stimulating) in their effects:

• Sugar
• Alcohol
• Honey
• Coffee
• Chocolate
• Refined flour products
• Very hot spices
• Drugs
• Chemicals and preservatives
• Commercial milk, yogurt and soft cheeses
• Poor quality vegetable oils

Foods that are considered to be concentrated, heavy and dense create stagnation. These have yang (strengthening, but stagnating effects if over-consumed).

• Poultry
• Meat
• Eggs
• Refined salt

Foods that create balance are whole grains, vegetables, beans, sea vegetables, fruit, nuts, and seeds. Foods such as these are used in a macrobiotic way of eating.

[edit] Chinese macrobiotics

According to Chee Soo in his book published by HarperCollins in 1982, "The Tao of Long Life," natural dietary therapy or "Ch'ang Ming" has been developed in China since pre-historic times along with a range of health arts that have become what we now know as Traditional Chinese Medicine.^[8] However, other than this, there is no real evidence that Chang Ming predates the advent of macrobiotics in Japan.

[edit] Macrobiotics vs. veganism

A macrobiotic diet includes many of the same foods as vegan diets, but in macrobiotics certain animal foods are suggested. The two dietary styles share enough similarities that a vegan version of macrobiotics is not uncommon.

Macrobiotics is based on traditional ways of eating . While there are no completely vegan cultures among them, the longest-lived cultures around the world consume between 70% and 99% whole plant foods, according to John Robbins, a well-known vegan advocate, in Healthy at 100. The American Dietetic Association approves of carefully planned vegan diets. In the words of the Association, "Well-planned vegan and other types of vegetarian diets are appropriate for all stages of the life cycle, including during pregnancy, lactation, infancy, childhood, and adolescence.... It is the position of the American Dietetic Association and Dietitians of Canada that appropriately planned vegetarian diets are healthful, nutritionally adequate, and provide health benefits in the prevention and treatment of certain diseases."^[9] However, as part of their dietary guidelines, the association did not opine against meat consumption, recommending that healthy adults eat lean meat, poultry, fish or beans each day, as lean meat has many essential nutrients without excess fat or cholesterol.^[10]

On the other hand, according to the USDA's discussion of its current food pyramid, "Dry beans and peas are part of this [meat and beans] group as well as the vegetable group. ... Fish, nuts, and seeds contain healthy oils, so choose these foods frequently instead of meat or poultry."^[11] Under the heading "Why is it important to include fish, nuts, and seeds?" they say, "Many people do not make varied choices from this food group, selecting meat or poultry everyday as their main dishes."^[12]

[edit] Macrobiotics and cancer

Macrobiotics has long been advocated by some as a preventative and cure for cancer. Michio Kushi's book "The Cancer Prevention Diet" outlines the fundamental philosophy for the diet and cancer prevention. There is evidence that a diet high in whole grains and vegetables and possibly low in saturated fat, red meat, and preserved meat products can help to prevent many types of cancer.^[13] A study at the Tulane School of Public Health conducted by James P. Carter and others^[14] reported significant improvement in cancer patient longevity (177 months compared to 91 months) when patients practiced the macrobiotic diet, although an analysis of "Advising Patients Who Seek Complementary and Alternative Medical Therapies for Cancer" stated about this paper, "Scientific evidence on the potential benefits of macrobiotic diets for patients with cancer is limited to two retrospective studies with serious methodologic flaws."

Despite anecdotal reports to the contrary reported in "Unconventional Cancer Treatments", medical professionals do not consider that there is evidence that a macrobiotic diet is useful as a cure for cancer. The American Cancer Society strongly urges people with cancer not to use a dietary program as an exclusive or primary means of treatment, ^[15] and many long-term practitioners of the diet, including Michio Kushi's wife, Aveline, and daughter Lilly, died of cancer. Michio Kushi himself developed cancer and in 2004 had a tumor removed surgically from his intestines, although he now appears to be well. At the time, his son Phiya pointed out the following:^[16]

1. Michio acknowledges that he has not been eating macrobiotically due to maintaining an extremely busy social and travel schedule that became even more busy in the last 10-15 years. During that time he ignored his own bodily needs and requirements and went beyond his own physical limitations. His critical condition was a sharp reminder and wake-up call that, yes, he too is human, and is subject to the same rules of life as everyone else and that he cannot continue to consistently serve humanity, without taking time out for himself.

2. Michio's present doctors recommend that he follow his own macrobiotic recommendations for which he is now complying, taking much needed rest and having quality meals prepared for him in order to recover from his condition.

As a side note, I wish to add that life is full of contradictions - we are born, and we die, we get healthy and we get sick. A macrobiotic life includes experiencing both health and sickness yet is not defined by either but rather by the length of time that one lives on earth and the difficulties that one overcomes in that process, such that sickness and other difficulties can often be the means for prolonging and strengthening life.

Macrobiotic teacher Cecile Levin, and Anthony J. Sattilaro M.D., author of Recalled by Life, also died of cancer. The latter successfully eliminated cancer from his body, according to medical tests, but later went off the diet, and the cancer returned.^[17][18]

Actor Dirk Benedict claims to have successfully cured himself of his prostate tumor solely with macrobiotics. In addition, macrobiotics was also central in curing the cancer of his adoptive mother, theater and film actress Gloria Swanson. Neither used conventional medicine or cancer therapy.^[19]

Some cancer sufferers, especially in the United States, follow the macrobiotic diet, believing that it will cure or help their disease. Many others turn to macrobiotics in the belief that it will strengthen their physical and mental well-being and quality of life, combining macrobiotic practices with Western and Eastern medicine.

[edit] Criticisms

[edit] Nutrition

Detailed information on the nutrients provided by a large range of foodstuffs is available in the USDA National Nutrient Database.^[20]

The following nutrients should be monitored especially in children, because of their importance in facilitating growth and function: calcium, protein, iron, zinc, vitamin D, vitamin B12, riboflavin, vitamin A, omega-3 fatty acids.^[21] All are available in properly planned macrobiotic diets.

Humans synthesize vitamin D with adequate exposure to sunlight; supplementation may be necessary during winter months for people who live far from the equator. Calcium is available from hard leafy greens, nuts and seeds. Zinc is available from nuts and seeds. Fish provides vitamin B12 in a macrobiotic diet,^[22] as bioavailable B12 analogues have not been established in any natural plant food, including sea vegetables, soya, fermented products, and algae.^[23] Although plant-derived foods do not naturally contain B12, some are fortified during processing with added B12 and other nutrients.^[24] Vitamin A, in the form of beta-carotene, is abundant in macrobiotic diets.^[25] Adequate protein is available from grains, nuts, seeds, beans, and bean products. Sources of Omega-3 fatty acids are discussed in the relevant article, and include soy products, walnuts, pumpkin seeds, flax seeds and fatty fish. Riboflavin along with most other B vitamins are abundant in whole grains. Iron in the form of non-heme iron in beans, sea vegetables and leafy greens is sufficient for good health; detailed information is in the USDA database.^[26]

In 1971, the AMA Council on Foods and Nutrition said that followers of the macrobiotic diet, particularly the strictest, stood in "great danger" of malnutrition.^[27] By 1987, however, the AMA's position had evolved to the point where their Family Medical Guide said, "In general, the macrobiotic diet is a healthful way of eating."^[28]

[edit] Tobacco

Michio Kushi and George Ohsawa smoked cigarettes. Kushi states that lung cancer can arise from dairy food in the diet: "In combination with tobacco, dairy food can trap tars and other ingredients of tobacco smoke in the lungs, leading often to lung cancer."^[29]

Understandably, those concerned enough about their health to practice macrobiotics are often critical of smoking.^[30]

Without taking sides, Kushi's son Phiya, on the occasion of his father's colon surgery in 2004, advocated a spirit of genuine scientific inquiry on the subject, without prejudging based on what we think we know:

I would like to mention publicly, having obtained Michio's permission, that in spite of years of his smoking, a fact well-known to many, recent x-rays of Michio's lungs were surprisingly clean, like that of a twenty year old (remarked his physician). This is not meant to be validation of cigarette smoking, but rather an invitation to question, in the spirit of non-credo, "proven" or "predictable" scientific facts (what system logic do you use as evidence?). Furthermore, the Caraka Samhita, ancient text from India's "Father Of Medicine" recommends smoking as curative measure for various symptoms. Again, this is not meant to be in defense of Michio's words, cigarette smoking or an invalidation of "proven" facts of the "dangers" of smoking or corn oil or whatever the item may be but rather an invitation to be open minded about all possibilities, no matter how improbable or outlandish.^[31]

[edit] Cookbooks and resources

[edit] Books

• Aihara, Herman. Basic Macrobiotics. Japan Publications, 1985.

• Brown, Simon. "Modern Day Macrobiotics" Carroll & Brown / North Atlantic 2005. A complete illustrated introduction to macrobiotic foods, menu plans and recipes. Includes suggestions on cravings, quick meals, eating out and short cuts.

• Brown, Simon. "Macrobiotics For Life" North Atlantic 2009. Explores the macrobiotic philosophy and focuses on healing the body, mind and emotions. Includes recipes with colour photographs and practical advice on bringing up children and cravings. Includes contributions from many of the leading teachers from the current macrobiotic community.

• Brown, Virginia, with Susan Stayman. Macrobiotic Miracle: How a Vermont Family Overcame Cancer. Japan Publications, 1984.

• Esko, Wendy. Introducing Macrobiotic Cooking Japan Publications, 1987. A standard introductory cookbook.

• Kushi, Michio. Your Body Never Lies: The Complete Book of Oriental Diagnosis. Square One, 2006. A comprehensive introduction to Oriental visual diagnosis.

• Kushi, Michio. Your Face Never Lies. Avery Trade, 1983. Introduction to Oriental facial diagnosis; shorter and in some ways clearer than the book on body diagnosis but covering only the face, skin, hands, and voice.

• Kushi, Michio, and Alex Jack. The Macrobiotic Path to Total Health: A Complete Guide to Preventing and Relieving More Than 200 Chronic Conditions and Disorders Naturally. Ballantine Books, 2003. For each category of illness, the authors outline the conventional medical treatment, provide references to medical studies, and then discuss the macrobiotic approach.

• Kushi, Michio, with Alex Jack. The Book of Macrobiotics: The Universal Way of Health, Happiness, and Peace. Japan Publications, 1994. A treatise on macrobiotics; illuminating, but not light reading.

• Nussbaum, Elaine. Recovery from Cancer: The Remarkable Story of One Woman's Struggle With Cancer and What She Did to Beat the Odds. Square One, 2003.

• Porter, Jessica. The Hip Chick's Guide to Macrobiotics: A Philosophy for Achieving a Radiant Mind and a Fabulous Body. Avery Trade, 2004.

• Waxman, Melanie. "Eat Me Now" Macrobiotic recipes for students and single people.

• Sattilaro, Anthony, M.D., with Tom Monte. Recalled by Life: The Story of My Recovery from Cancer. Houghton Mifflin, 1982. An excellent general discussion of macrobiotics as related in a doctor’s personal experience of healing.

• Soo, Chee. The Tao of Long Life. Seahorse Books, 2008. The Tao of Long Life Sample pages on Chinese Macrobiotics to read online.

• Turner, Kristina. The Self-Healing Cookbook: Whole Foods to Balance Body, Mind and Moods. Earthtones Press, 2002. A warm, user-friendly, best-selling volume.

[edit] Web

• The Macrobiotic Guide: Your Essential Guide to Macrobiotics is a "resource for new people, travelers, schools, doctors, health-care professionals, caterers, food manufacturers and the international media."

• goodHealthInfo.net provides information on holistic health, including macrobiotics, and offers online and downloadable (pdf) copies of Michio Kushi's booklet Macrobiotic Dietary Recommendations.

• The Macrobiotic Association of Great Britain offers "a forum for the UK community to meet other members and to discover the macrobiotic resources available in Great Britain."

[edit] See also

• Energy quality
• Sanpaku
• Ch'i
• Shiatsu
• Traditional Chinese medicine

[edit] References