The macrobiotic diet is a food philosophy that originates from traditional Japanese culture and Jain Buddhism. The word “macrobiotic” comprises two Greek words: “macro,” meaning large or long, and “bios,” meaning life.
The diet became popular in the 20th century by Japanese philosopher George Ohsawa. He believed that food and diet are important for achieving physical, emotional, and spiritual well-being.
According to studies, this diet is low-fat, high-fiber, high-complex carbohydrates, and is mainly vegetarian. It is associated with a lifestyle system and a spiritual philosophy of life.
In recent years, the macrobiotic diet has been gaining interest as people are now seeking out a holistic and sustainable approach to health and wellness. In this blog, we will understand the principles of the macro diet, its health benefits, and the foods to eat and avoid in this diet.
What Is A Macrobiotic Diet
The macrobiotic diet is a holistic approach to eating that emphasizes harmony and balance between the body, mind, and environment. Rooted in Eastern philosophy, it focuses on whole, natural foods and the yin-yang principle to promote overall well-being.
Key Features:
- Foundation of the Diet: Whole grains and vegetables, as they are considered balanced.
- Emphasis on Seasonal and Organic Foods: Locally grown, seasonal fruits and vegetables align the body with nature.
- Focus on Natural Foods: Avoiding processed and artificial products.
Origin and Philosophy
Traditional Japanese eating practices and Eastern philosophy inspire the macrobiotic diet. It is based on balancing the yin and yang energies, representing the dualistic nature of everything in the universe. This diet focuses on physical health and aligns eating healthy with nature and seasonal cycles to achieve harmony.
Core Principles Of The Macrobiotic Diet
The main principle of a macrobiotic diet is the yin-yang balance. In this diet, foods are classified based on their energetic properties:
- Yin foods: Expansive, moistening, and cooling (e.g., fruits and some vegetables).
- Yang foods: Warming, contracting, and dry (e.g., meat and eggs).
The goal is to balance these opposing forces harmoniously through food choices. This balance can be achieved by selecting foods that are neither too yin nor too yang.
The macrobiotic diet promotes mindful eating practices and encourages individuals to maintain harmony with their surroundings through balanced food choices.
Health Benefits Of The Macrobiotic Diet
Synchronizing your body with the changing season has many benefits. Even in India, our ancestors had this philosophy of having food choices that were good in a particular season.
So, let’s have a look at the macrobiotic diet benefits in detail:
- The diet is high in fiber and fermented foods, which improve your digestive health. The fiber rich foods allow better digestion and promote regular bowel movements. Fermented foods such as miso and sauerkraut introduce beneficial probiotics and improve your gut health.
- Macrobiotic foods do not include processed and refined foods, which reduce the intake of unhealthy calories and help with weight management. Moreover, it is important to focus on whole grains, portion sizes, and mindful eating to support your weight loss plans.
- This diet helps improve heart health as it is low in saturated fats and cholesterol. Additionally, foods rich in antioxidants protect the body from oxidative stress and inflammation, which also improves cardiovascular health.
- The macro diet is great for diabetics and for people who want to maintain their blood sugar levels. Whole grains and legumes with a low glycemic index help to stabilize blood sugar levels and reduce the risk of type 2 diabetes.
- As this diet focuses more on plant based food and limits the consumption of meat, it helps to reduce the risk of certain cancers, particularly colorectal cancer. The principle of this diet focuses on balancing yin and yang, which helps to maintain mental clarity and emotional stability.
- Natural and whole foods, along with herbal teas, provide hydration and support the body’s natural detoxification process. Natural plant-based foods have an anti-inflammatory effect, which helps to reduce inflammation in the body. So, a macrobiotic diet reduces the risk of chronic diseases and even cancer.
- The high intake of nutrient-rich foods in this diet supports your immune system. Moreover, the phytonutrients in vegetables and grains boost your immune function and protect you against illnesses.
Sample Macrobiotic Diet Plan
This sample diet plan will help get an idea of how to plan a macrobiotic diet plan for yourself. This is a one day sample macrobiotic diet plan in an Indian version:
Before Breakfast: Warm water with lemon
Breakfast: Brown rice idli with coconut chutney
Mid Morning Meal: A small bowl of seasonal fruit
Lunch: Brown rice with sambar + steamed greens (spinach/kale)
Evening Snack: Roasted Makhana
Dinner: Ragi dosa with sprout salad and coconut chutney + lentil soup
Before Bed: Herbal Tea
If you find it difficult to plan your diet, you can connect with our experts and they will be happy to help you.
Foods To Eat And Avoid In The Macrobiotic Diet
The macrobiotic diet includes the following:
- 50 to 60% of the diet includes whole grains such as brown rice, barley, millet, oats, and quinoa.
- 20 to 30% of the diet includes fruits and vegetables such as leafy greens (kale, bokchoy), root vegetables (carrots, turnips), sea vegetables (nori, kombu), and cruciferous vegetables (broccoli, cauliflower). The diet prefers cooked vegetables over raw ones, and you can include seasonal fruits in moderation that are locally grown.
- 10 to 20% of the diet includes beans and legumes such as lentils, chickpeas, adzuki beans, and soy products like tofu and tempeh.
- In addition to this macro diet foods, you can include fermented foods such as miso, sauerkraut, pickles, and tamari to enhance your digestion and develop beneficial probiotics in the gut. You can also eat seafood, such as salmon, mackerel, and sardine, occasionally in moderation.
- For your healthy snacks, include nuts and seeds in moderation with herbal teas. Therefore, you can have almonds, sesame seeds, pumpkin seeds, dandelion root tea, bancha tea, and kukicha tea.
Foods To Avoid In A Macrobiotic Diet
- Processed and refined foods: refined flour, white sugar, processed meats, canned soups, frozen meals, and packaged snacks.
- Dairy products: Milk, cheese, yogurt, and butter
- Red meat and poultry: Beef, pork, eggs, and chicken
- Nightshade vegetables: Avoid tomatoes, eggplants, peppers, and potatoes because of their high acidity and yin qualities.
- Caffeine and alcohol: Coffee, black tea, soda, and alcoholic beverages
- Avoid foods with artificial sweeteners, additives, flavors, colors, and preservatives.
How To Follow A Macrobiotic Diet In India?
In India, if you want to adapt to the macrobiotic diet principles, then start with eating foods that are seasonal and limit your intake of meat and dairy products.
Spring Season
In the spring season, focus on light and fresh foods. As the weather warms up after the winter season, these foods cleanse and energize your body.
You can include spinach, fenugreek leaves, spring onions, green peas, radishes, and carrots in your diet. Along with greens, include whole grains and fruits such as millet, quinoa, brown rice, grapefruit, oranges, papaya, and guava in your diet.
Summer Season
In the summer, you should focus on foods that are cooling in nature. These foods will hydrate your body and prevent you from overheating.
Include vegetables such as cucumber, bottle gourd, ridge gourd, bitter gourd, zucchini, and leafy greens. Additionally, include rice, barley, watermelon, mango, muskmelon, and kakdi koshimbir in your diet.
Monsoon Season
The rainy season brings humidity, which can slow down your digestion. So, your focus should be to include warm foods, with fewer spices, and foods that are easy to digest.
So, include vegetables such as bitter gourd, pumpkin, okra, and colacassia. Along with them are brown rice millets, pears, apples, and pomegranates.
Winter Season
During winter, your body needs heavy and warm dishes. They keep your body nourished and balanced.
In winter, you should have spinach, mustard greens, broccoli, cauliflower, carrots, and radishes. Pair the vegetables with barley, oats, brown rice, Buckwheat, oranges, guavas, apples, and papayas.
Indian Foods That Fit The Macrobiotic Diet
There is simplicity in including Indian foods in the macrobiotic diet, which relates more to their natural, seasonal, and holistic qualities. Here’s a list of foods that align perfectly with this balanced eating approach:
| Category | Foods |
| Whole Grains | Brown rice, ragi, jowar, bajra, quinoa, whole wheat chapatis |
| Vegetables | Seasonal vegetables: bottle gourd, pumpkin, spinach, fenugreek Root vegetables: carrots, sweet potatoes, radishes Cruciferous vegetables: cabbage, cauliflower (when cooked) |
| Legumes & Pulses | Moong dal, masoor dal, chickpeas, lentils |
| Fermented Foods | Idli, dosa, homemade pickles, buttermilk, curd |
| Nuts & Seeds | Almonds, walnuts, sesame seeds, flaxseeds, sunflower seeds |
| Fruits | Guava, papaya, banana, citrus fruits (Avoid overly sweet or tropical fruits like mangoes in excess) |
| Oils & Fats | Cold-pressed sesame oil, coconut oil, mustard oil, ghee |
| Spices | Turmeric, cumin, coriander, ginger |
| Beverages | Herbal teas (tulsi, ginger); avoid sugary and processed drinks |
Connect with a registered dietitian to get a personalized diet plan that includes macrobiotic foods to improve your health.
Challenges With A Macrobiotic Diet And Ways To Overcome Them
Following the macrobiotic diet can bring some common challenges:
1. Adjusting to new foods and cooking styles: In the initial days, you may struggle with unfamiliar ingredients such as sea vegetables, miso, and certain grains. Those used to processed foods will find it takes time to prepare meals with whole, natural foods.
2. Eating in social settings: It may be difficult to find foods that align with the macrobiotic principles when dining out or attending social gatherings.
3. Detox symptoms: Some people may experience headaches, fatigue, or stomach troubles as their body adjusts to a cleaner, more natural diet. These symptoms are temporary.
How to Overcome These Challenges:
Start slowly by incorporating macrobiotic principles into one or two meals daily, and gradually increase as you become comfortable.
- Learn macrobiotic recipes and cooking techniques through our recipe section, YouTube videos, and cooking classes.
- Plan ahead when eating out by researching menu options and choosing those that suit your diet.
- To reduce detox symptoms, drink plenty of water, get enough rest, and engage in a home workout plan or mild physical activities like walking or yoga.
By taking small steps and being prepared, these challenges can be easily overcome.
Nutritional Considerations With A Macrobiotic Diet
As a macrobiotic diet is primarily a plant based food diet there is a high chance of having nutritional deficiency with certain vitamins and minerals.
- Vitamin B12 is typically found in animal products. Vitamin B12 deficiency can lead to hindrances in nerve function and red blood cell formation, so take supplements.
- Plant sources usually have iron with non-heme, which is less easily absorbed than the heme iron from animal products. This can increase the risk of deficiency anemia, particularly in women. So, make sure your diet is rich in iron rich plants, such as legumes, leafy greens, and sea vegetables.
- The diet does include fish, but that may not be sufficient to meet your omega-3 fatty acid requirement, and being deficient in omega 3 can affect your heart and brain health. So, consider including flaxseeds, chia seeds, and walnuts in your diet.
- As the macrobiotic diet limits the intake of dairy products, it can lead to a calcium deficiency. So, include plenty of green leafy vegetables, tofu, and sea vegetables. Apart from these plant based foods, you may need calcium supplements. Moreover, vitamin D is essential for the absorption of calcium, so have adequate exposure to sunlight.
- To increase nutrient absorption, pair your food wisely. For example, eat vitamin C rich foods like citrus fruits or bell peppers with iron rich plant foods to boost iron absorption. Include healthy fats with fat soluble vitamins such as A, D, E, and K.
Common Myths About The Macrobiotic Diet
There are several myths that often arise from misunderstandings of the principles and flexibility of the macrobiotic diet. Let’s debunk them:
1. It’s Too Expensive
There is a feeling among many that this diet necessitates using rare ingredients and expensive produce, though it majorly focuses on easily available and local seasonal produce, along with whole grains and legumes, which are very readily available in India.
2. It’s Only for Weight Loss
The diet is mainly mistakenly confused with weight-loss purposes. This macrobiotic diet focuses on reaching an equilibrium that facilitates digestive health, boosts wellness, and is not at all about just weight loss.
3. It’s Difficult to Follow in Indian Cuisine
Indian cuisine already contains many food items that go along with macrobiotic principles, such as whole grains (rice, millet, bajra), vegetables, and legumes. Adapting traditional recipes to fit the diet is easy with a few tweaks.
4. It’s Not Suitable for Hot Climates
The macrobiotic diet can be modified according to the climate. In hot climates, you may focus on cooling, hydrating summer foods such as cucumber, coconut, and seasonal fruits and balance them in your meals.
5. Too Restrictive
The macrobiotic diet is about balance, not restriction. Depending on personal health goals, it allows a wide variety of foods, including seasonal fruits and vegetables, legumes, nuts, seeds, and more.
6. It’s Not Suitable for Busy Lifestyles
Proper planning allows the macrobiotic diet food list to fit into a busy lifestyle. Preparing meals in advance and using simple, whole foods can make it easier to follow, even with a hectic schedule.
Macrobiotic Indian Recipes By Fitelo!
Wondering what to cook when following a macrobiotic diet in India? Don’t worry. We bring you the amazing recipes on the table that fit perfectly the diet:
1. Jowar Upma
This is a fiber-rich savory dish made with jowar grits and sautéed vegetables. A filling breakfast or light dinner option packed with Indian flavors.
2. Quinoa Pulao
A nutrient-dense alternative to traditional pulao, made with quinoa, seasonal vegetables, and mild spices like cumin and coriander. Perfect for lunch or dinner.
3. Vegetable Multigrain Khichdi
A light yet satisfying dish made with millets, lentils, and vegetables, offering a balance of proteins and fiber. Excellent for digestive health.
Bottomline
In conclusion, a macrobiotic diet is a holistic approach to eating, focusing on balance, whole foods, and a strong connection to nature. This diet gives importance to yin-yang balance; whole grains, vegetables, and local, seasonal foods will promote overall wellness.
Here are the key points from the blog:
- Origins and Philosophy: The origin of the macrobiotic diet was based on Japanese culture and a philosophy adapted from Jain Buddhism, where it is believed that body, mind, and environment can coexist peacefully through balanced, natural food.
- Core Principles: The diet emphasizes yin-yang balance, so neither expansive (yin) nor contractive foods are selected. It focuses on whole grains, vegetables, and a conscious eating manner.
- Seasonal Adaptation in India: This diet would be adapted to India by incorporating seasonal, local foods such as millet, brown rice, vegetables, and fruits in accordance with nature’s cycles.
- Sample Diet Plan: A typical day on a macrobiotic diet in India would include such wholesome meals as brown rice idli, lentil soup, ragi dosa, and herbal teas, which would be both healthy and balanced.
- Foods to Eat and Avoid: Foods such as whole grains, legumes, and fermented foods will be encouraged, while processed foods, dairy, nightshades, and refined sugars are avoided for optimal health.
- Health Benefits: Macrobiotic diet supports digestion and heart health, weight maintenance, immunity, and detoxification; reduces inflammation and chronic disease.
- Challenges and Solutions: Although learning new recipes or social dining is challenging, gradual implementation and preparation help overcome those challenges.
- Nutritional Consideration: Supplements and nutrient-dense alternatives cover most of the essential Vitamin B12 deficiency, calcium need, iron scarcity, and omega-3 requirements.
- Busting Common Myths: Debunks high cost; difficult; is not suitable in Indian cuisine; flexibility has shown that it indeed adapts wonderfully for holistic health needs.
It is more than just a way of eating; it is a lifestyle that encourages mindful living and a deeper connection with the food you eat. This diet supports weight management, improves digestion, and can reduce the risk of chronic diseases.
If you are curious about how it works, give it a try and see if it makes a difference for you. You take help from our dieticians, plan your meals, and improve your overall well-being.
Frequently Asked Questions
Do Macrobiotics Eat Eggs?
Most macrobiotic diets exclude eggs, as eggs are just too yang, so plant-based foods have been preferred in such diets.
Who Is The Father Of Macrobiotics?
George Ohsawa, a Japanese philosopher, is said to be the father of macrobiotics, who promoted it in the 20th century.
What Is The Difference Between Mediterranean Diet Vs Macrobiotic?
The Mediterranean diet includes healthy fats such as olive oil and focuses on dairy; the macrobiotic diet minimizes fats and dairy and takes on the concept of balance and natural food.
Is Coffee Allowed On A Macrobiotic Diet?
Coffee is generally avoided as it is considered too stimulating and imbalanced; herbal teas are preferred for harmony.
Can You Lose Weight On A Macrobiotic Diet?
Yes, you can lose weight with a macrobiotic diet, but don’t get trapped in the grip of carbs. People replace their meat with carbs, making it difficult to lose weight.
What Exercises Are Allowed On The Macrobiotic Diet?
A macrobiotic diet focuses on gentle exercises such as walking, yoga, Tai Chi, and stretching. These exercises align with the diet and promote balance and connection with the body.
Is A Macrobiotic Diet Good For Everyone?
A macrobiotic diet can be beneficial for many people, but it may suit those who need specific nutrition and those with medical conditions. So, it is best to consult with your healthcare provider to make sure this diet is good for you.
Contact Us
Do you have any questions or any insights that you’d like to share? Leave a comment below and let’s keep the conversation going!
Moreover, if you are looking for a customized diet plan for better health or want to lose weight with cheat meals you can contact us today.
Our dietitians will discuss how we can help you achieve your health goals. Drop your queries here, and our team will be happy to help you. Let’s get healthier together!
Disclaimer
This blog post will help you make healthier and better health choices. So be aware and take care. The most important thing to consider is your health before starting any specific diet or routine. Always seek advice from a doctor or dietitian if you have any concerns before starting.
Eat Healthy, Live Healthy. Enjoy a long, happy life.
Idli also called rice cake, is arguably one of the…