What is a Macrobiotic Diet? The Pros & Cons

Few diets have stood the test of time.

The drinking man’s diet, for example, was all the rage back in the ’60s. Everyone was talking about the lemonade diet in the early ’40 and then later in 2006.

Not to mention the cabbage diet, the HCG diet, the blood type diet, and so on…

These weight loss plans had millions of followers back in the days. Luckily, anyone who knows a thing or two about nutrition is aware that none of these really work. If they did, obesity rates wouldn’t be on the rise. 

What about the macrobiotic diet? This eating plan is based on whole foods, so it should work, right? Yes and no. 

The macrobiotic diet wasn’t designed for fat loss. Proponents say that it can cure cancer, ward off chronic diseases, and restore your energy by balancing yin and yang. The whole concept has its roots in Zen Buddhism. 

Leaving spirituality aside, current evidence does not support these claims.

However, you may use the macrobiotic diet when transitioning to a vegan or vegetarian diet, or as a way to dejunk your diet. You might also lose (or gain!) a few pounds along the way. 

But what is a macrobiotic diet in the first place and how does it work? Does it have any proven benefits? Let’s find out! 

The Macrobiotic Diet at a Glance 

This dietary plan, or lifestyle philosophy, was developed by George Oshawa back in the ’30s. In addition to healthy eating, it encompasses various spiritual aspects inspired by Zen Buddhism.

The foods allowed on the macrobiotic diet are whole or minimally processed. 

Your daily meals will consist mostly of vegetarian products. Whole grains, seaweed, legumes, vegetables, and miso soup are just a few examples. Nuts, seeds, fish, fruits, and spices may be enjoyed occasionally.

Potatoes, tomatoes, chili peppers, eggplant, and other nightshade vegetables are considered yin and should be consumed sparingly. 

Brown rice and unrefined grains, in general, account for 50 to 60% of the foods allowed. Vegetables should make up 25 to 30% of your daily meals.

Ideally, you should eat foods that are low in fat and rich in fiber and complex carbs.  

Researchers note that macrobiotic diets may help reduce blood pressure and blood lipids, leading to a lower risk of heart disease. On the flip side, there is a risk for nutrient deficiencies.

Additionally, there isn’t enough evidence to support the potential benefits of a macrobiotic diet in terms of disease prevention and treatment. 

The Philosophy behind Macrobiotic Diets 

Macrobiotic diets are generally based on vegan or vegetarian foods. Those who embrace this eating pattern often commit to regular exercise, meditation, or yoga. Think of it as a lifestyle, not an actual diet.

Besides switching to whole foods, you may need to make some changes to your daily routine. Practitioners recommend things like:

• Avoiding electric cooking appliances, such as microwave ovens
• Using glass, wood, stone, and other natural materials to cook and store your food
• Practicing mindful eating
• Drinking water only when you’re thirsty
• Cutting out alcohol, coffee, soda, and flavored beverages
• Switching to purified water
• Chewing your food slowly
• Using home remedies when you’re not feeling well
• Maintaining a positive attitude
• Staying physically active

The macrobiotic diet aims to balance physical and spiritual wellness. It’s also promoted as a healthy, natural way to detoxify the body. Several versions exist, and some are more restrictive than others. 

Proponents claim that macrobiotic diets not only improve overall health but may also prevent and cure cancer, heart disease, and other chronic ailments.

Like with everything else, if something sounds too good to be true, it probably is. Most health claims associated with this diet lack scientific evidence. 

How Does the Macrobiotic Diet Work? 

This dietary plan is based on locally and organically grown vegetables, grains, and legumes. Brown rice is a staple of macrobiotic diets. 

Some versions allow the consumption of nuts, fruits, and seafood up to three times per week. Sugar and artificial sweeteners are off-limits, but you may use rice syrup for extra flavor. 

Soups are highly recommended. Proponents say that soup is easy to digest and retains the nutrients in veggies. Ideally, it should be served at room temperature. 

Surprisingly, macrobiotic diets exclude many foods that are otherwise considered healthy. Avocado, beets, and spinach, for example, are not allowed as they disrupt your energy balance. 

Nightshades are banned too due to their inflammatory properties — or at least that’s what practitioners claim. Some even say that nightshades may contribute to osteoporosis and calcium loss. 

The macrobiotic diet is based on the idea that processed foods are the root cause of cancer and chronic diseases. While that’s true, there are many factors other than your diet that affect health and well-being.

Genetics, congenital disorders, certain medications, stress, and environmental factors all play a role. 

According to Oshawa and other proponents of the macrobiotic diet, balancing the yin and yang in our lives is the key to optimum health. This can be achieved by eating specific foods and avoiding others.

As you would expect, modern science doesn’t support these claims. 

Furthermore, dieters may not eat pineapples, bananas, kiwis, and other fruits or vegetables that don’t grow locally. Early versions were even more restrictive as they excluded meat, fish, eggs, and dairy.

The original macrobiotic diet had 10 phases, with the final one consisting solely of water and brown rice. 

Are There Any Downsides? 

If you’ve been following our blog for a while, you should have a good understanding of the basic principles of workout nutrition and clean eating in general.

Leaving the spiritual stuff aside, this diet plan doesn’t sound too bad. After all, it’s based on whole foods and encourages an active lifestyle. 

There are some caveats, though. 

Nutrient Deficiencies and Unfounded Health Claims

First of all, the macrobiotic diet is lacking in certain nutrients. You may find it difficult to meet your daily requirements for protein, vitamin B12, vitamin D, iron, and omega-3s, just to mention a few. 

Additionally, most foods allowed on the macrobiotic diet are high in phytates. Soy, brown rice, whole grains, and legumes all contain these anti-nutrients. 

Phytic acid and phytates, in general, exhibit antioxidant, anti-cancer, and hypoglycemic properties, according to a review featured in Molecular Nutrition & Research.

But these compounds also interfere with the absorption of calcium, iron, zinc, magnesium, manganese, and potassium, which may lead to mineral deficiencies.

When you follow a macrobiotic diet, you’re getting too little zinc, iron, and other minerals that largely found in animal foods. The phytic acid in grains and legumes only makes things worse.

Consuming high-phytate foods as part of a grain-based diet is a recipe for disaster.

Second, there’s nothing wrong with eating bananas, avocados, and other foods that don’t grow locally. These restrictions don’t really make sense and can make it hard to stick to your diet.   

Furthermore, any potential benefits associated with this lifestyle are questionable at the least. The macrobiotic diet is unlikely to cure cancer or replace conventional medicines. 

Dehydration and Weight Gain

Dehydration is another potential drawback. As mentioned earlier, practitioners say that you should only drink water when you’re feeling thirsty. 

Most times, thirst is actually the first sign of dehydration. On top of that, some people just don’t feel thirsty — especially at rest — so they may end up drinking too little water. 

Perhaps you’re planning to switch to the macrobiotic diet to lean out. Think again. 

This dietary plan is largely based on grains. That means you’ll get a ton of carbs and very little protein. While it’s true that you may lose weight by creating a calorie deficit, you’ll most likely lose lean muscle mass, not fat. 

Remember, weight loss isn’t the same as fat loss. Plus, you want to preserve lean mass and keep making gains. A macrobiotic diet may not provide enough protein and calories to help you do that. 

If you’re trying to get leaner, there are better ways to reach your goal. Intermittent fasting, for example, is proven to reduce body weight, fat mass, and waist circumference while improving cardiometabolic health.

The ketogenic diet increases fat oxidation, suppresses appetite, and promotes visceral fat loss. 

Plus, you can always take a natural fat burner to prevent metabolic slowdown and get the most out of your diet.

Beware of Nutrient Deficiencies

The macrobiotic diet has been studied for its potential health benefits and drawbacks. A 2015 review published in the journal Nutrition and Cancer assessed its anti-inflammatory potential and nutritional composition. 

As the researchers note, most nutrients provided by this diet, except for calcium, vitamin B12, and vitamin D, meet or exceed the daily recommendations. 

Several studies conducted over the years suggest that it may improve immune function and metabolic health.

It appears to have beneficial effects on blood lipids, such as cholesterol and triglycerides, and blood sugar levels, according to the above review. 

Compared to the typical American diet, macrobiotic diets seem to be more effective against inflammation. Despite their low-calorie content, they do provide sufficient amounts of most nutrients.

In clinical trials, subjects who adopted a macrobiotic diet experienced positive changes in body weight, cholesterol levels, and triglycerides. 

The risk of nutrient deficiencies shouldn’t be ignored, though. Low calcium levels, for instance, may lead to:

• Bone loss
• Reduced bone density
• Osteoporosis
• Impaired muscular function
• Cardiovascular problems 

This diet is also lacking in vitamin D, a nutrient that supports calcium absorption and bone health. 

Furthermore, low levels of vitamin B12 may affect brain function and mental health. You may also develop megaloblastic anemia, a condition that causes neurological issues, fatigue, and unintentional weight loss.

Other symptoms of vitamin B12 deficiency may include: 

• Memory problems
• Depression
• Poor balance
• Impaired motor function
• Dementia

According to the National Institutes of Health, 1.5 to 15% of Americans are deficient in vitamin B12. If you fall into this category, the macrobiotic diet can make things worse. 

Vitamin B12 is largely found in animal foods, such as beef liver, salmon, tuna, clams, eggs, cheese, and poultry — which are off-limits on this dietary plan.

What Does the Research Say? 

As mentioned above, macrobiotic diets may help reduce triglycerides and cholesterol, facilitate weight loss, and improve blood pressure. Their risks, though, outweigh any potential benefits. 

A 2002 review featured in The Permanente Journal analyzed the relationship between macrobiotic diets and cancer.

As the scientists point out, several cases of infant deaths due to malnutrition have been documented in the medical literature. These cases occurred in families who embraced this lifestyle. 

Most health claims linked to the macrobiotic diet, including those related to its ability to cure cancer, are purely anecdotal, according to the above review.

The few studies conducted so far are either too small or inconclusive. 

For example, a 2012 study published in the Journal of Nutrition and Metabolism has found that macrobiotic diets may help reduce blood pressure and improve cardiovascular risk factors in diabetic adults.

However, the study had only 65 subjects, so more research is needed to validate its findings. 

A six-month clinical trial conducted on 16 adults with diabetes had similar results. Subjects who followed this diet experienced a significant reduction in fat mass, body weight, blood lipids, and blood glucose.

Their total cholesterol levels decreased 16.4%, LDL cholesterol levels by 22.7%, and triglycerides by 37%. 

Again, the study was small, so take these findings with a grain of salt.

What Can You Eat on the Macrobiotic Diet?

By now, you should have an idea of what you can eat on the macrobiotic diet plan. Beware, though — it’s not as easy as it seems. Be prepared to give up eggs and bacon, cut out diet coke, and throw away your protein shakes. 

Not sure where to start? To help you out, we’ve compiled a list of foods allowed on the macrobiotic diet. Let’s get into it! 

Whole Grains (60-70% of your total food intake)

With a few exceptions, most grains contain gluten. If you’re intolerant to gluten or have Celiac disease, this diet isn’t the best choice. 

Vegetables (25 to 30% of your total food intake)

Beans, Legumes, and Sea Vegetables (5 to 10% of your total food intake)

Beverages 

Nuts and Seeds (occasionally) 

Soups 

Spices and Herbs

Some versions are more flexible, allowing the consumption of fish, seafood, and fats, such as olive oil and sesame seed oil. These rules aren’t set in stone, though. 

Foods to Avoid on the Macrobiotic Diet 

This dietary plan isn’t for everyone. If you love meat, eggs, and dairy, consider switching to the caveman diet. 

Like the macrobiotic diet, this eating plan is based on whole and minimally processed foods, but it offers more freedom.

In fact, it encourages the consumption of farm-raised meat, pastured eggs, wild-caught fish, and other foods loaded with protein. 

If you’re up for a challenge, though, give the macrobiotic diet a try.

Just make sure you’re ready to give up coffee, butter, milk, avocado, and sweet potatoes plus: 

Our Take on the Macrobiotic Diet 

As you can see, the macrobiotic diet promotes a balanced lifestyle. It emphasizes whole, minimally processed foods while eliminating sugar, soft drinks, white flour, pastries, and more. 

The downside is that it also excludes nutrient-dense foods that support health and well-being. Fatty fish, eggs, sweet potatoes, and Brazil nuts are just a few to mention. 

Instead, it promotes the consumption of whole grains. While it’s true that grains pack a lot of fiber, vitamins, and complex carbs, they contain little protein and heart-healthy fats. 

At the end of the day, it all comes down to your goals. If you’re trying to build mass or get leaner, there are better options available.

If you want to clean up your diet or take a break from meat, go ahead and try this dietary plan. 

Another option is to use the macrobiotic diet for inspiration. Fill up on grains, cut out sugar, and swap meat & fish for legumes. See how your body reacts and adjust your diet accordingly. 

Would you try the macrobiotic diet? Are there any foods or drinks you can’t live without? Drop a line below to let us know!