What Do You Eat in a Macrobiotic Diet?

• Whole grains (50%-60%):
  • Regular consumption: Oats, wheat, barley, short- and medium-grain brown rice, buckwheat, corn, rye, millet, and other whole cereal grains
  • Occasional consumption: Bulgur, tortillas, rice cakes, buckwheat noodles (soba), long grain brown rice, corn grits, cornmeal, puffed wheat, whole wheat crackers, and whole wheat pasta
• Vegetables (25%-30%):
  • Regular consumption: Turnips, carrots, cauliflower, butternut squash, chives, dandelion roots and greens, green and Chinese cabbage, Brussels sprouts, kale, leeks, parsley, parsnips, pumpkin, radishes, rutabagas, scallions, watercress
  • Occasional consumption: Romaine lettuce, cucumber, corn on the cob, mushrooms including shiitake mushrooms, iceberg lettuce, beets, snow peas, string beans, summer squash, Swiss chard, water chestnuts, and Alfalfa sprouts
• Beans and sea veggies (5%-10%):
  • Regular consumption: Tofu, aduki beans, green or brown lentils, chickpeas, miso, natto, natural tamari soy sauce, and tempeh
  • Occasional consumption: Black beans, navy beans, pinto beans, red lentils, soybeans, split peas, lima beans, kidney beans, great northern beans, and bean sprouts
  • Sea veggies: Can be consumed regularly and consist of kelp, nori, agar-agar, wakame, arame, dulse, and Irish moss
• Soups (5%-10%): Made from vegetables, sea vegetables, lentils, sea salt, miso, and tofu
• Fish: Trout, flounder, halibut, haddock, herring, smelt, and sole
• Drinks: 
  • Regular consumption: Bancha tea, spring or well water, amazake, roasted barley tea, and roasted rice tea
  • Occasional consumption: Grain coffee, kombu tea, dandelion tea, mu tea, green tea, veggie juice, apple juice or cider, naturally fermented beer, sake, seed or nut milk, and barley green tea
• Snacks (occasional): Nuts and seeds such as peanuts, pecans, almonds, walnuts, chestnuts, pumpkin seeds, sesame seeds, and sunflower seeds; homemade popcorn and rice cakes; temperate fruits

The way the food is grown, harvested, and prepared must be considered:

• Opt for organic foods as far as possible
• Avoid using the microwave for cooking
• Cook and store the foods in pots and utensils made of clay, wood, glass, stainless, steel, or ceramics
• Steaming, baking, and boiling are preferred methods of cooking 
• Avoid spicy foods
• Avoid taking vitamin and mineral supplements

Supporters of the macrobiotic diet claim that it can improve your overall health. Because the diet emphasizes consuming organically grown and locally produced plant-based whole foods, it is argued to be good for both the individual and the environment. 

Promoted as a lifestyle and not just a diet, some claim that the macrobiotic diet can lower inflammation in the body and fight or prevent diseases such as cancer. 

However, although whole foods such as vegetables, fruits, and whole grains are certainly beneficial to health, there is no scientific evidence to support the claims that the diet can help prevent or cure diseases such as cancer.

Like any restrictive diet, the macrobiotic diet has several flaws that include:

• Higher risk of nutritional deficiencies such as protein, vitamin B12, and calcium deficiencies due to a lack of nonvegetarian foods, dairy products, and other healthy foods such as tuna, salmon, tropical fruits, and various nuts and vegetables
• Risk of dehydration, as water is allowed only when you are thirsty
• Higher costs due to the emphasis on organic foods
• Stressful and potentially unsustainable due to the restrictive nature of the diet