More than a diet, the macrobiotic diet is a real lifestyle, among other things loved by the Stars. Madonna and Scarlett Johansson (to name a few) have stated that they can’t do without it since they’ve tried it. Yes, because it is not only weight that benefits, but also skin, hair, mood, muscle tone and mental health. It is, in fact, a diet that aims at achieving a high state of well-being and which extends life, as the name suggests: the term “macrobiotic” derives from the Greek macros + bios and it means “long life”. In reality, the macrobiotic diet is nothing more than the adoption of a very ancient style of food widespread in the East several millennia ago, and exported to the West between the end of the nineteenth century and the beginning of the twentieth century.
Its creator was a Japanese doctor, Nyioti Sakurazawa (known as George Ohsawa), who took inspiration from ancient oriental medicine of Taoist derivation. According to this philosophy, foods belong to two large groups (Yin and Yang), which are also the two cosmic principles: by choosing them appropriately, it would be possible to reach a state of harmony of the body and mind such as to improve the quality of life. . This nutritional intervention is based, in fact, on the principle of physical and emotional balance through nutrition: the aim is to push the person who chooses this diet to get in touch with the nature that surrounds him. But let’s see together with Dr. Diana De Falco, nutritionist biologist, how this diet is structured, and on which foods it is based.
Dr. De Falco, on which principles is the macrobiotic diet based?
“The macrobiotic diet is a real lifestyle that puts nutrition at the center of the balance between mind and body, abolishing everything related to consumerism, that is refined and processed foods, and preferring naturally produced foods. It is based on the principle of careful choice of foods, distinguishing them into two categories, namely acidic foods (such as milk and derivatives, fruit etc.) and alkaline foods (such as meat, fish, salt etc.), and looking for the best combination. It also promotes good chewing so that you have the right gustatory satisfaction, with the ultimate aim of achieving the correct energy balance that foods naturally possess and which is translated according to oriental philosophy into yin and yang: where the yin energy is given from acidic foods and the yang energy given by alkaline foods. In addition to the choice of food, the macrobiotic diet also pays great attention to the choice of kitchen utensils, preferring wooden spoons or terracotta pots, all to be in harmony with nature. Furthermore, cooking methods must be adapted to seasonal cycles (this is because they could alter the right energy balance between yin and yang foods): greater in winter, intermediate in autumn and minimum in summer “.
What foods does it provide?
“This lifestyle mainly favors foods that according to the philosophy are simple and nutritious such as legumes, cereals or unrefined pseudo-cereals (brown rice, oats, buckwheat, miso etc.) and oil seeds; provides for the consumption of all foods obtained from natural productions respecting their seasonality: vegetables (with the exception of aubergines, tomatoes, peppers considered toxic for the body due to the content of alkaloids), algae, fruit consumed strictly with peel and between meals, products fishing (not those with red meat such as salmon, swordfish or salmon trout), eggs and white meats such as turkey, rabbit or chicken (although for some they must be eliminated) “.
Which foods does it reduce or eliminate?
“It provides for a reduction in the consumption of salt, milk and derivatives, spices, coffee (replaced by green tea) and red meats while completely eliminating refined sugar and any food that contains it and seasoning fats obtained with industrial processes”.
So what are the benefits of this diet?
“One of the benefits is the choice of consumption especially of foods of plant origin, such as legumes, guaranteeing a good supply of vegetable proteins and dietary fiber and, in combination with the consumption of selected cereals, also guarantees the correct energy requirements as a whole. intake of carbohydrates. Furthermore, the correct intake of dietary fiber and correct chewing have a positive effect on a good digestive state. Another beneficial effect is that, being a diet free of saturated fats, it helps prevent cardiovascular and ischemic diseases “.
Are there any contraindications?
“In some cases, excessive selectivity in excess or defect in the choice of foods leads to possible deficiencies of mineral salts and vitamins: for example, the exclusive consumption of legumes or cereals could expose the subject to a deficiency of nutrients such as iron or vitamins B12 (found mainly in foods of animal origin) which over time could lead to anemia problems “.
Is it a suitable diet for everyone?
“It is a diet that, if followed correctly and above all by making use of the periodic monitoring of a nutrition specialist, can be followed by subjects who have no particular health problems with the exception of subjects suffering from thyroid problems, especially in cases of hyperthyroidism ( since it is a diet that involves a high consumption of foods naturally rich in iodine), the elderly, pregnant or breastfeeding women, in young people in growth phases and in athletes in whom I do not recommend it due to their specific needs in terms of macro and micronutrients “.
Could you give us an example of a weekly menu?
“First of all, it is important to say that, like any adaptation to a new dietary lifestyle, foods must be introduced gradually.
An example of a menu could be:
- Breakfast: A cup of green tea with whole grain oat flakes or whole wheat bread.
- Snack: seasonal fruit eaten with peel or dried fruit.
- Lunch: a plate of brown rice with legumes and seaweed or a miso and seaweed soup, a portion of mixed vegetables (carrots, turnips, broccoli etc.) with oil seeds (such as pumpkin, flax, sesame or sunflower seeds).
- Dinner: vegetables stuffed with whole grains or a vegetable soup or legume soup, a portion of tofu, a portion of mixed vegetables with oil seeds such as pumpkin seeds, flax, sesame and the use of whole sea salt “.