The Macrobiotic Diet
by Cynthia M. Johnson, MA
The main foods in a macrobiotic diet are whole grains, local fresh veggies, sea veggies, and beans. You can also eat seasonal fruits, nuts, seeds, and white fish two to three times per week. You do not eat meat, dairy, and most other animal products, certain fruits and veggies, and some common drinks.
The diet became popular in the 1970s. The term “macrobiotics” refers to a holistic lifestyle of eating and living in harmony with nature to promote a long, healthy life.
How This May Work
The idea behind this diet is that a modern, western diet is the cause of many illnesses, such as cancer. People on the diet believe that eating a mainly vegetarian diet with unprocessed, whole foods from where you live will lead to better health and happiness.
How Do You Do It?
The main foods on this diet are whole grains and grain products, veggies, sea veggies, and beans. Other foods are fish and seafood, fruits, drinks, and snack foods. The amounts you eat look like this:
Foods on the Diet
Here are examples of foods that you can and cannot eat. For a complete list, refer to the book The Macrobiotic Way.
Other Parts of the Diet
What the Research Says
Some people who use this diet claim that it can help prevent and cure cancer. There is no evidence that suggests that.
Many studies have shown that a strict macrobiotic diet can result in poor nutrition, especially among children. One study showed that teens who were on this diet in early childhood had lower bone mineral density than those who were not. Another study found that infants and toddlers on the diet had nutrition problems that resulted in delayed growth, fat and muscle wasting, and slower psychomotor development.
Some people may be able to meet their nutrient needs on this diet, but it can be hard to do. There are many health and nutrition concerns, such as not getting enough protein, vitamin B12, and calcium. You may also become dehydrated. Another concern is stress from trying to follow the plan.
Parts of the diet are healthful, such as the focus on whole grains, veggies, and beans, and not eating refined and processed foods. Overall, this diet is too strict and limits many healthful foods. If you choose to follow this diet, think about relaxing some of the guidelines to allow for a more well-balanced diet. A strict macrobiotic diet should not be followed by infants, children, or women who are pregnant or breastfeeding.
American Cancer Society
Eat Right—Academy of Nutrition and Dietetics
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Dhonukshe-Rutten R, van Dusseldorp M, et al. Low bone mineral density and bone mineral content are associated with low cobalamin status in adolescents. Eur J Nutr. 2005;44(6):341-347.
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The macrobiotic diet. EBSCO Nursing Reference Center website. Available at: https://www.ebscohost.com/nursing/products/nursing-reference-center. Accessed July 28, 2021.
Last reviewed July 2021 by EBSCO Medical Review BoardDianne Scheinberg Rishikof MS, RD, LDN
Last Updated: 7/28/2021
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