Macrobiotics: Eat a Balanced Diet According to The Yin And Yang Principle

Even in ancient times, the concept of macrobiotics was considered the key to a healthy and long life. In the Asian cultural area, it was transferred to nutrition and stands for a balanced diet. We present the most important points.

Principles of macrobiotic nutrition

Various concepts that are based on Taoist teachings from Japan and a more western perspective operate under the term macrobiotics. The approach of an ultimate medicine, which can cure diseases through a certain diet, is scientifically untenable. However, some principles correspond to general rules for healthy meals, such as eating lots of grains, rice and vegetables. Basically, food is divided into two groups: Yin means expanding foods such as coffee, dairy products, sugar, meat, convenience foods and alcohol, while Yang means contracting foods such as cereals, vegetables, fruit, soy and fish. In Traditional Chinese Medicine (TCM), further gradations and classifications into cold and warm food are widespread, which are based on macrobiotics.

This is what the diet looks like

The goal of macrobiotics is to create a balance between yin and yang in the diet. Today’s common macrobiotic diet is strongly vegetarian and should be composed as follows:

• 50 to 60% whole grains
• 20 to 25% vegetables
• 5 to 10% legumes and seaweed
• 5% vegetable soup
• now and then fruit, nuts, fish, and seeds

This classification corresponds in part to the recommendations made by the German Society for Nutrition (DGE), for example, and is used in many healthy recipes. The risk of malnutrition is viewed critically if the macrobiotic concept is applied very strictly. For example, too little protein, minerals and vitamin B12 could be absorbed.

Pros and cons of macrobiotics

One of the beneficial recommendations of a macrobiotic diet is to use food that is as fresh, seasonal and organic as possible. If you want to cook healthy, this is a good choice. However, other premises of the macrobiotic kitchen are worthy of discussion, such as the renunciation of potatoes, tomatoes and aubergines. Used in moderation, the concept corresponds to a wholesome diet and can serve as a guide. Please also read our information and tips about healthy eating.