Kerri WaldronCan the macrobiotic diet help with weight loss?
Both experts agree that weight loss is likely, because of the low-calorie, high-fibre foods that enhance satiety and reduce overeating. The focus on portion control also makes it easier to consume fewer “empty” calories. Ideally, suggests Ludlam- Raine, you could fill half your plate with whole grains, a quarter with vegetables, and a quarter with meat-free protein.
Ideally the diet would be combined with exercise for the best results.
Is the macrobiotic diet good for heart health?
In theory the macrobiotic diet should be excellent for heart health with a low-fat, low-salt, high-vegetable approach to eating, says Brown.
“Fibre-rich whole grains, vegetables and legumes can positively impact heart health by helping to lower LDL cholesterol, support stable blood pressure, and reduce risk factors associated with cardiovascular disease,” agrees Ludlam-Raine.
It could be an effective preventive strategy for cardiovascular disease, as there are studies indicating lower serum lipid levels and blood pressure in people following the diet, compared with the general population.
What are the downsides of the macrobiotic diet?
The downside, Brown concludes, is that previously some people have practised macrobiotics in a rather “fanatical strict manner”, risking deficiencies and eventually poor health in the long term. It can also take longer to prepare natural ingredients, which requires planning ahead and batch cooking – and doesn’t allow for much spontaneity.
Not eating entire food groups such as meat and dairy can also risk deficiencies in vitamin B12, iron and calcium. And any diet without a broader holistic approach to life can lead to food obsessions, a restricted social life and even eating disorders in extreme cases.
Verdict: Is the macrobiotic diet healthy – and worth it?
On the whole, yes – if you stick to a broad, flexible version of the macrobiotic diet, which is generally healthy for most people, insists Brown. “Clearly vegetables, fruit, whole grains, beans, nuts, seeds and fish make up a very healthy diet,” he says. “Because it’s so plant-based, it’s rich with phytonutrients, which improve long-term health and may improve longevity if combined with a healthy lifestyle.”
Ludlam-Raine agrees, and emphasises that balance is the key. “While focusing on nutrient-dense foods and avoiding processed items is great, I’m wary of eliminating entire food groups… so supplementation may be advised for long-term adherence.
“Its restrictions require careful planning to avoid nutritional deficiencies – and it may not suit everyone’s lifestyle or needs.”
Source: bing.com
