These foods are known to be healthy as they are high in fibre, with numerous vitamins and minerals.
Whole grains
They are entire grain seeds. Compared to refined grains in which the bran (outer layer) and germ (seed embryo) are removed by milling, whole grains are richer in fibre. They also contain more vitamins and minerals such as vitamin E, folate, thiamin and iron.
Brown rice, millet and barley are examples of whole grains. Some cereal products like muesli and oatmeal also fall into this category.
Vegetables
These in the macrobiotic diet are classified into three groups - root, ground and leafy green (Image 3).
Root vegetables include carrots and sweet potatoes, which are high in fibre and essential nutrients. For example, carrots are rich in beta carotenes and vitamin A.
Ground vegetables, like broccoli and onions, grow near the soil surface. Broccoli contains vitamins C, K and A, as well as heart-friendly minerals like selenium.
Green leafy vegetables like spinach and kailan are rich sources of fibre, as well as vitamins A and C.
However, not all vegetables are considered healthy. The macrobiotic diet excludes nightshade vegetables. These are vegetables containing chemical substances called alkaloids.
Some alkaloids are said to have negative effects on the body. A study published in the Journal Of Veterinary And Human Toxicology on solanine, an alkaloid found in green parts of potatoes, reported that excessive consumption of the compound may lead to adverse effects on the gastro-intestinal and nervous systems.
Nightshade vegetables include potatoes, tomatoes, eggplant and bell peppers.
Beans
They refer to common legumes such as peas, beans and lentils, as well as soya products like tofu. These foods are rich in protein and low in fat. In addition, soya foods contain phytoestrogen, a substance that may help guard against osteoporosis, heart disease and cancer.
Miso soup, made from fermented soya beans, is also commonly consumed.
