The macrobiotic diet it is primarily (but not exclusively) vegetarian, low in fat, high in complex carbohydrates and fiber. It is associated with a philosophy of life that promotes awareness regarding food and respect for nature.
The word "macrobiotic" derives from the Greek and translates as "long life." The author of the macrobiotic diet and philosophy was George Ohsawa, a Japanese born Nyoichi Sakurazawa (1893-1966). Unlike many diets, the composition is not fixed.
The diet is structured depending on the characteristics of the individual (state of health, age, gender, activity level) and the environment (climate and season). Studies indicate that those who follow this type of diet have lower blood lipid and arterial pressure values than the general population.
It is considered a preventive diet for cardiovascular diseases and cancer. However, its use is controversial when used in patients who already have malignant tumors or advanced cancers. Processed foods are generally eliminated.
Article index
Most of the diet consists of eating whole grains, whole grains and green leafy and marine vegetables, roots and tubers, and occasionally fish and shellfish.
Ohsawa's original version of the macrobiotic diet suggested ten progressively restrictive stages, with the final stage proposing only brown rice and water..
However, this approach is no longer recommended by most macrobiotic diet proponents. The main foods of this diet are the following:
Brown rice, barley, buckwheat, and millet account for 50-60% of each meal. Refined flour-based products, such as pasta and bread, can be eaten but occasionally. Seitan or wheat gluten is consumed in many preparations.
Millets are small-seeded, gluten-free grasses belonging to the subfamily Panicoideae.
They generally comprise 25 to 30% of the daily food intake in the macrobiotic diet. Up to a third of the total consumption of vegetables can be raw. The rest will be steamed, boiled, baked or sauteed.
Edible algae or sea vegetables are present. For example, wakame (Undaria pinnatifida), which has a subtly sweet taste and is most often served in soups and salads.
The shitake (Lentinula edodes), edible mushroom, is a common ingredient in macrobiotic cuisine and in many Asian countries. for its part, kombu is the group of edible algae of the Laminariaceae family, widely consumed in East Asia.
They can make up about 10% of the macrobiotic diet. These include soybeans, which can be eaten in the form of tofu, tempeh, and natto..
Adzuki is also consumed (Vigna angularis), Azuki or aduki, which are small red beans widely cultivated throughout East Asia and the Himalayas.
On the macrobiotic diet, one to two cups of soup are eaten per day. In most cases they are soy-based, like miso. A clear broth with simmering noodles, called dashi, is used to make miso soup.
They are generally consumed in moderation. They are prepared lightly roasted and salted with sea salt and soy sauce.
It is the most commonly used for macrobiotic cooking. Dark sesame oil is generally used for flavoring. Light sesame, corn and mustard seed are also used..
The most commonly used are sea salt, soy sauce, brown rice vinegar, umeboshi vinegar (also called ume plum vinegar), grated ginger root, fermented pickles, gomasio (roasted sesame seeds), tahini (sauce made from roasted seeds sesame in the shell), roasted seaweed and sliced chives.
Miso is a traditional Japanese seasoning produced by fermenting soybeans with salt and koji (Aspergillus oryzae) and sometimes rice, barley or other ingredients. The result is a thick paste used for sauces and spreads, pickled vegetables or meats, or a base for soup..
In addition to preferably spring water, infusions or teas are taken. For example, green tea (bancha), kukicha tea (tea made from thick branches and leaves of Camellia sinensis, alkalizing properties and low caffeine level), cereal coffees (roasted brown rice or roasted barley) and dandelion root tea.
Additionally and moderation, certain foods are used such as:
- Fish or shellfish. They are generally consumed several times a week and in small quantities. They are often served with horseradish, wasabi (paste made with Japanese horseradish), ginger, mustard, or grated daikon (mild-flavored winter radish native to Southeast Asia).
- Local and seasonal fruits.
- Desserts with naturally sweet foods and dried fruits
Sugar, honey, molasses, chocolate and carob are avoided. Suggested sweeteners such as rice syrup, barley malt and amazake (traditional Japanese sweet drink made from fermented rice).
Macrobiotic menus are presented with a starter that is usually soup or cream, followed by a main course that combines cereals, vegetables (with variable degree of cooking) and the protein food. They usually end with tea, infusion of digestive herbs or cereal coffee.
Cooking is done only lightly. According to the preparations, a Japanese style of cuisine known as kinpira, which can be summed up as a "sauté and simmer" technique.
Miso soup with wakame, tofu and onion. Cream of rice with gomashio and bancha tea.
Zucchini cream and mint peas. Buckwheat casserole with leek and shitake. Grilled seitan with green leafy salad and mustard vinaigrette.
Sea vegetables and steamed tofu.
Pumpkin cream with cinnamon. Rice crackers with chickpea spread. Steamed green vegetables. You kukicha.
Miso soup with sprouts. Adzukis stew with pumpkin and kombu. Brown rice with gomasio and pressed cabbage salad with olive oil and lemon.
Seafood salad with green leafy vegetables.
Miso soup with wakame, turnip and shitake mushrooms. Quinoa cream with dried apricots. You kukicha
Kinpira soup with carrot, onion, seitan and ginger. Fried balls of brown rice and peas, accompanied by watercress and lamb's lettuce (Valerianella locusta). Boiled carrots and broccoli with miso sauce, tahini and orange.
Steamed artichoke and brown rice
Couscous cake with pears. Crispy seed. Malt cut with rice milk
Fennel cream. Baked millet burger and white fish. Green leafy salad with oil and lemon, and blanched cabbage, broccoli and carrot with tofu dressing.
Lentils cooked with root vegetables
Baked apple. Millet cream with umeboshi. Cereal coffee.
Miso soup with tofu cubes. Black soy ceviche with onion and coriander. Quinoa with dried fruits and pressed cabbage, cucumber, radish and carrot salad.
Broccoli with Steamed Brown Rice and White Fish.
Profits
The macrobiotic diet is considered to have protective effects against cancer. Soy-based products contain genistein, an isoflavone with potentially beneficial effects in preventing cancer and heart disease.
The diet is rich in antioxidants, of which their preventive and therapeutic action is known. Many of the dietary lifestyle changes are consistent with general preventive medicine recommendations.
However, there is no scientific evidence that only diet, or diet as an accompaniment to conventional therapy, cures cancer.
Yet No Comments