In this lesson, you will learn about the macrobiotic diet. The macrobiotic diet is a lifestyle. Originated in Japan, this Way of Eating (WOE) borrows concepts from Buddhism. In this diet, you would practice mindfulness and gratitude as well as choose healthy foods.

Unlike the keto diet, the macrobiotic diet is a low-fat, high-fiber diet. It consists of whole grains, vegetables, beans, and some fish. The diet excludes dairy, most meats, eggs, and some fruit.

A general breakdown of this diet may be 50-60% whole grains, 20-30% vegetables, and 10-5% beans.

At a glance, this WOE is restrictive. However, it has been found to be associated with some health benefits and weight loss. Some concepts from this WOE/lifestyle can be omitted if they are unreasonable for your living situation.

Macrobiotic Lifestyle

Other than a WOE, the macrobiotic diet is a lifestyle. This WOE is about finding balance, health, and happiness. It is inspired by the concept of yin and yang.

In this WOE, you would listen to your body. Eat only when you’re hungry and drink when thirsty. Before eating, make sure to express gratitude for your food. When you do eat, chew your food until it’s liquid (about 50 chews). While eating, you should not be distracted and take your time. Practice mindfulness. Then, stop eating before you’re full.

Choose local, seasonal, organic foods. Farmers markets are a great place to find these.

Some people following this diet only cook with cookware made from specific materials. They choose cookware made from natural materials like wood, glass, and clay. They even avoid use of cooking with electricity; for example, using the microwave. This WOE should be as connected to nature as possible.

Most of the cooking in this WOE is done through steaming, boiling, and sautéing. Soups are eaten often in this diet. The overall goal of this diet is simplicity.

Regular exercise is also an important aspect of this lifestyle. In order to achieve true balance with this lifestyle, you must be active.

Macrobiotic Foods

Whole Grains

A large part (half or more) of this diet is whole grains. Whole grains provide complex carbs and fiber. Your body must work harder to digest these compared to simple carbs.

Fiber is a type of carb that your body can’t digest. Instead, it helps your body get rid of waste by adding bulk. Basically, fiber helps you poop. Having a diet that is high in fiber has been linked to a reduced risk of several diseases: for example, heart disease and bowel disorders. Further, fiber has been found to help with weight loss and blood sugar management.

Complex carbs, as previously mentioned, also help control blood sugar. Your body breaks them down slowly, preventing a rapid blood sugar spike. Blood sugar spikes and crashes have been linked with pain flare-ups. Therefore, eating more complex carbs might prevent blood sugar related pain episodes.

Organic whole grains, like brown rice, quinoa, barley, millet, corn, and oats, are staples in this diet. Avoid refined carbs like sugar, white bread, and pasta. Further, anything processed is a no-go.

One super whole grain that is worth mentioning is quinoa. Quinoa is a complex carb with lots of fiber, but it is also a significant protein source. It has all nine essential amino acids. Also, it contains antioxidants and some amazing minerals. It has iron and magnesium, which are both important for energy and nerve transmission. Further, it is a source of B-vitamins which also help produce energy.

Vegetables

Veggies make up about a third of this diet. It is recommended to get locally grown, organic, seasonal vegetables. These are excellent sources of vitamins, minerals, and antioxidants.

Some vegetables are not recommended. They come from the “nightshade” family. This includes potatoes, bell and cayenne peppers, eggplants, and tomatoes. There are some anecdotes suggesting that nightshade vegetables make arthritis pain worse. However, there is no scientific evidence to support this idea. Those who react to nightshade vegetables may have an intolerance. Regardless, they are not included in this diet.

Some of the veggies that are recommended for this diet are as follows: bok choy, onion, carrots, cabbage, cauliflower, kale, and pumpkin.

Sea vegetables are also encouraged. This includes seaweed and nori. Seaweed has iron and vitamins C, K, and B-12. It’s full of fiber and antioxidants. However, it is high in iodine, which is great for your thyroid, but only in small doses.

Beans

The last part of the diet is comprised of beans and bean-products. Bean products include soy products like tofu, tempeh, and miso.

Beans have fiber, protein, and antioxidants. As this diet is quite low in protein, it’s important to get as much as possible from sources like tofu. Tofu has all nine essential amino acids. Further, it has calcium. Without dairy, this diet is low in calcium. Therefore, making sure there are other sources is vital to maintain your bone strength.

How the Macrobiotic Diet May Help Chronic Pain

This diet can aid in weight loss. Due to its high-fiber, low-fat, low-calorie nature, you may lose some pounds. As you know, this can help with joint-related pain.

There are some good sources of antioxidants in this diet. Antioxidants are key players in reducing inflammation. Less inflammation in the body usually amounts to less pain.

Another source of pain relief may be the relaxing nature of this lifestyle. The macrobiotic diet emphasizes mindfulness, peacefulness, and balance. When you are relaxed, your muscles are less tense. Tension contributes to muscle pain. Therefore, if this way of life is successful in reducing stress, it may also improve your pain.

Issues with the Macrobiotic Diet

There are some known issues with the macrobiotic diet. It is restrictive, making it difficult to stick to. This can also cause some nutrient deficiencies.

If not done properly, this diet can cause more harm than good. If a proper balance is not found, this diet can be low in vitamins, minerals, calcium, omega-3s, and proteins. These are all major components of a pain-relieving diet. If you are interested in this diet, it is important to consult your doctor first.

The macrobiotic diet may not be accessible for everyone. Local, seasonal, organic foods can be expensive and/or hard to find. People who live in cities or food-deserts may not have access to these foods.

Additionally, some people have claimed that this diet can prevent or treat cancer. There is no scientific evidence to back this up. The high-fiber, low-fat nature of the diet can lead to some health benefits; however, it is not a cancer treatment.

Example Meal

In this section, you will see some examples of dishes in the macrobiotic diet. We’ll analyze one in detail but include more for you to consider.

This recipe, Macrobiotic Pearled Barley Ojiya, comes from One Green Planet, featuring a recipe from the One Peaceful World cookbook. The cookbook features macrobiotic and vegan recipes for health and happiness.

The dish features pearled barley, onions, carrots, celery, leeks, and miso. It’s a cozy, savoury breakfast that fits the macrobiotic WOE.

Pearled barley is a complex carb and fiber source. Onions, carrots, and leeks have several vitamins and minerals. In particular, this combo will provide lots of vitamin A, C, E, K, and B’s, and iron and potassium. Miso lends a rich savoury flavour. It is also a great source of protein and B-vitamins.

Other example dishes are Macrobiotic Stir Fry with Veggies and Brown Rice and White Bean Hummus (Gourmandelle).

Other example macrobiotic meals can be found online.

Reflect 

Reflect on what you’ve learned about the macrobiotic diet. How do you feel about following a lifestyle as opposed to a diet? What to do you predict would be some limitations of this diet for you? How can the concept of balance be borrowed from this WOE and applied to your current diet?

Are there any recipes you would like to try from the macrobiotic diet?

To move on to the next lesson, take the quiz.

References

Butler, N. & Whelan, C. (2017, October 12). The Macrobiotic Diet: What You Should Know. Healthline. https://www.healthline.com/health/food-nutrition/macrobioticdiet

Cancer Research UK. (2019, June 26). Macrobiotic Diet. https://www.cancerresearchuk.org/about-cancer/cancer-in-general/treatment/complementary-alternative-therapies/individual-therapies/macrobiotic?awc=2584_1599239295_fd23a607ace3cf94c6b597c045528397

Cunningham, E., & Marcason, W. (2001). Is There Any Research to Prove That a Macrobiotic Diet Can Prevent or Cure Cancer? Journal of the American Dietetic Association, 101(9), 1030. doi:10.1016/s0002-8223(01)00253-x

Jack, A. & Kato, S. (2017). Macrobiotic Pearled Barley Ojiya: Japanese Breakfast Porridge. In The One Peaceful World Cookbook: Over 150 Vegan, Macrobiotic Recipes for Vibrant Health and Happiness. BenBella Books.

Kovacs Harbolic, B. (n.d.). Fiber. MedicineNet. https://www.medicinenet.com/fiber/article.htm#a_little_fiber_history

Lerman, R. H. (2010). The Macrobiotic Diet in Chronic Disease. Nutrition in Clinical Practice, 25(6), 621-626. doi:10.1177/0884533610385704

Lewin, J. (2019, November 4). The Health Benefits of Tofu. BBC GoodFood. https://www.bbcgoodfood.com/howto/guide/ingredient-focus-tofu#:~:text=Tofu%20is%20a%20good%20source,copper%2C%20zinc%20and%20vitamin%20B1.

Micu, R. (n.d.). Macrobiotic Stir Fry with Veggies and Brown Rice. Gourmandelle. https://gourmandelle.com/macrobiotic-stir-fry-veggies-brown-rice/

Micu, R. (n.d.). White Bean Hummus. Gourmandelle. https://gourmandelle.com/white-bean-hummus/

Pickles & Honey. (n.d.). Creamy Millet Pudding. https://picklesnhoney.com/millet-rice-pudding/

Ratini, M. & Rogers, M. K. (2020, April 1). Macrobiotic Diet. WebMD Diet A-Z. https://www.webmd.com/diet/a-z/macrobiotic-diet

Soare, A., Khazrai, Y. M., Toro, R. D., Roncella, E., Fontana, L., Fallucca, S., . . . Pozzilli, P. (2014). The effect of the macrobiotic Ma-Pi 2 diet vs. the recommended diet in the management of type 2 diabetes: The randomized controlled MADIAB trial. Nutrition & Metabolism, 11(1), 39. doi:10.1186/1743-7075-11-39