Easy Ways to Follow A Macrobiotic Diet

 

Its origins lie in Zen Buddhism, and it’s all about mindfulness and focussing on the task at hand. A macrobiotic diet, which was popularised by philosopher George Ohsawa in the 1930s, believes in balancing the yin and yang. A combination of the Greek words, ‘macro’ and ‘bio’, which means ‘long life’, let’s discover what this is all about and can one really follow it in a city like Mumbai?

What is a macrobiotic diet?

As mentioned, it is all about mindful eating and the balance of yin and yang. So, what are yin and yang foods? Yin foods, means ‘passive’ foods, which are sweets and cold foods, vegetables, while yang foods, considered to be ‘active’, are warm and also salty foods and grains. Those who follow this diet believe that foods grown naturally, without pesticides, have energy, which gets transferred to our body when we eat such food. They believe that the process to grow food, the way it was handled, everything affects our body. Also, yin and yang foods should be served together and one must express thankfulness, must have an attitude of gratitude for the meal.  

One can call it a lifestyle choice and macrobiotic dieters essentially focus on chewing their food really well (almost 50 times) before swallowing. They stop eating just when they are satisfied. Also, overeating is discouraged and they eat only when they are hungry. They also prefer cookware made from natural elements such as clay, cast iron or glassware to cook their meals and discourage the use of electric stoves and microwaves. Also, they prefer their food boiled, lightly steamed, stewed, pressure-cooked, and sautéed. There is no snacking between meals and only about three meals are allowed in a day.  

It’s a behavioural change where it affects your entire life, which includes exercise, mental health and food. Those who follow this diet believe that it encourages a positive relationship with food.

What forms the diet?

A macrobiotic diet, though not entirely vegetarian is a pescatarian diet, where fresh seafood is allowed. It focusses on eating locally and organically grown vegetables, beans and whole grains. Ideally, it consists of 60 per cent whole grains, 30 per cent vegetable and 10 per cent beans, sea vegetables or tofu. Besides, for flavour, herbs are recommended and rice syrup is allowed as sweetener but should be used frugally.

Whole grains form the base of the macrobiotic diet as they constitute 60 per cent of the entire meal. So, oats, barley, rye, corn, millet, buckwheat, brown rice for the major chunk. The next chunk consists of vegetables that include green cabbage, broccoli, pumpkin, kale, parsley, cauliflower, watercress, onions, mustard greens, turnips, etc. But, lettuce, celery, cucumber, and herbs like chives and dill can be eaten on 2-3 times a week. However, vegetables such as artichoke, zucchini, asparagus, bamboo shoots, eggplant, fennel, avocado, ginseng, green or red pepper, okra, spinach, rhubarb, potato, tomato, and Swiss chard can be eaten frugally as well. 

But do keep in mind that most of the vegetables should be blanched, sauteed with cold-pressed and unrefined oil, and lightly steamed. Plus, a very tiny portion of the vegetables can make for a salad and even tinier portion can make for pickled vegetables.

Next come the beans; here too, chickpeas, lentils, and azuki can be eaten daily but others should be eaten only occasionally. Also, beans can be eaten only once a day. Soybean options when it comes to beans are a staple of the macrobiotic diet.

Seafood is allowed, but fatty fish is a strict no-no in this diet. Freshly caught fish and local fish is preferred. So, fish such as cod, sole, carp, trout, flounder, and halibut can be a part of the meal. But, you can have fish about 2-3 times a week.

Fruits too should be eaten a few times per week and should be locally picked and organic as well. Raspberries, apples, peaches, peas, apricots, plums, blueberries, cherries, blackberries, strawberries, honeydew, grapes, watermelon are preferred. But tropical fruits such as papaya, pineapple, mango, banana, coconut, fig, dates, and citrus fruits should be eaten frugally or avoided completely.

What not to eat?

Macrobiotic dieters completely avoid eggs, poultry, all kinds of meat, all dairy, spicy and refined foods, fast foods, soda, fruit juices, strong alcohol, chocolate, and honey.

A macrobiotic diet may seem tough to adopt, but it is considered a wholesome and healthy way of eating food and staying in sync with nature. Though there is no evidence that this diet is full-proof. And, one can follow it in a busy lifestyle like Mumbai, if one wants to, for we believe, it’s all about mind over matter.