Macrobiotic, Veg and Vegan, Raw Food, CNM diet Flashcards
Macrobiotic Diet
Founded by George Oshawa who drew from Asian and Japanese folk medicine to create his version of this philosophy of health.
* The principle behind the macrobiotic diet combines tenets of Zen Buddhism with a Western style vegetarian diet.
* Foods are combined into meals according to the principle of balance; known as Yin and Yang.
* Yin foods are cold, sweet, and passive.
* Yang foods are hot, salty, and aggressive.
Macrobiotic diet regimen
- Well chewed, whole cereal grains, especially brown rice: 25‒30%.
- Vegetables: 30‒40%
- Beans and legumes : 5‒10%
- Miso soup: 5%
- Traditionally or naturally processed foods: 5‒10%.
- The remainder: Fish, seeds, nuts and nut butters, seasonings, sweeteners, fruits, and beverages.
- Excluded foods: Dairy, meat,
processed foods, nightshade vegetables - Practise mindful eating, chew foods well, avoid overeating.
Macrobiotic diet benefits
The macrobiotic diet is similar to a vegan diet and has similar therapeutic benefits:
* Shown to improve glycaemic control in individuals with Type II diabetes - Increases fibre and complex carbs, decreases refined carbs.
– Slows glucose absorption, decreases insulin requirements.
– Supports intestinal flora, increases SCFAs which can support blood glucose balance.
* Linked with many case reports of dramatic recovery from cancer.
* Reduces the risk of hormone dependent cancers in women by lowering oestradiol levels.
Vegetarian and Vegan Diet
Greek philosopher, Pythagoras stressed the importance of a vegetarian diet for maintaining physical and mental health as early as the 6th century B.C.!
* Vegetarian diet: Plant based but includes small amounts of eggs and dairy products while excluding meat, fish and poultry.
* Vegan diet: Vegetarian diet that excludes all animal derived ingredients including eggs, dairy products and honey / bee products.
* This may extend to non-dietary aspects as well including avoidance of leather, fur, silk, wool and cosmetics derived from or tested on animals.
Vegetarian / vegan diets benefits.
- Less obesity
- Improves glycaemic control:
- Lower intake of environmental contaminants
- Reduced risk of foodborne diseases
- Improved longevity
- Reduced risk of heart diseases
- Reduced risk of cancer
Vegetarian / vegan diets benefits: Obesity
- Less obesity: Translates into better metabolic health. Obesity is linked with an increased risk of heart disease,
hypertension, diabetes, musculoskeletal disorders and cancers.
Vegetarian / vegan diets benefits: Improves glycaemic control
- Improves glycaemic control:
– Plant foods are high in fibre, which slows glucose absorption
– Linked to increased insulin sensitivity an effect attributed, at least in part, to increased production of SCFAs that interact with tissue receptors to reduce inflammation that causes
insulin resistance and encourages production of GLP 1.
Vegetarian / vegan diets benefits: Lower intake of environmental contaminants
Exposure to heavy metals, DDT, PCBs, etc., is reduced, as these substances accumulate as we move up the food chain (more in animal products).
Vegetarian / vegan diets benefits: Reduced risk of foodborne diseases
The risk of contracting E. coli, salmonella, listeria, campylobacter and other food borne pathogens is
significantly lower.
Vegetarian / vegan diets benefits: Improved longevity
Well formulated plant based diets are associated with increased longevity.
Vegetarian / vegan diets benefits: Reduced risk of heart diseases
– Total cholesterol levels are up to 14% lower in vegetarians and 35% lower in vegans.
– Vegetarians have lower blood pressure (5‒10 mm Hg less) than non- vegetarians.
– Hypertension rates in vegetarians are one third to one half that of non- vegetarians.
– Healthy vegetarians have higher levels of antioxidants and lower levels of oxidised LDL cholesterol than non vegetarians.
Vegetarian / vegan diets benefits: Reduced risk of cancer
- Reduced risk of cancer: Healthy vegan and vegetarian diets are associated with decreased risk of many types of cancer.
- Based on higher consumption of plant
foods that are rich in immune enhancing and antioxidant
vitamins, minerals and phytonutrients e.g. vitamins C and E, carotenoids, flavonoids including anthocyanins and quercetin. - Reduced incidence of other risk factors for cancer such as overweight / obesity and less exposure to
carcinogens that are in cooked meats such as heterocyclic amines.
Vegetarian / vegan diets benefits: Ensuring a balanced diet
- A varied vegetarian and vegan diet
provides an abundance of nutrients. - There are key nutrients that are less
abundant in plant foods and it is important to ensure intake of adequate amounts to support optimal health.
Specific concerns: B12, Vitamin D, Iron, Omega-3
Raw Food Diet
Based solely or predominately on raw, unprocessed foods:
* Vegetables, fruits, nuts, seeds and sprouted grains and beans are consumed in their raw state.
* Some people also consume raw eggs and dairy; less commonly, raw meat and fish are included.
* Food is considered raw if it has never been heated above 40‒48 C (temp. range depending on source)
* Advocates believe it is the most nutritious way to eat food as cooking destroys enzymes and a range of nutrients, especially vitamin C, B vitamins and chlorophyll.
Raw Food Diet: Benefits
- High in fibre, vitamins, minerals and phytonutrients.
- Based on fruits and vegetables which are alkalising.
- Avoids issues with high heat cooking that can generate carcinogenic compounds such as heterocyclic amines and polycyclic aromatic hydrocarbons.
- Suits those with hot constitutions (cooling and calming)
