In his book, Essential Guide To Macrobiotics (formerly called Pocket Guide To Macrobiotics), Carl Ferre has rewritten and updated the food lists from Zen Macrobiotics by George Ohsawa to include foods that are more familiar today and are eaten in the beginning "basic" and "centering" macrobiotic diets. Also, Carl Ferre omits foods from George Ohsawa's list that are usually not eaten on these beginning macrobiotic diets.
Where George Ohsawa used numbers to show the varying degrees of yin and yang (1 yang, 2 yang, 3 yang, etc.), Carl Ferre uses the words "extreme," "more" and "less" (less yang, yang, more yang, extreme yang, etc.) to show the comparisons.
Here I've incorporated Carl Ferre's food lists into George Ohsawa's list (see The Yin And Yang Spectrum Of Food, Part 2), starting with the most yin foods at the top.
I've used italics and [square brackets] to show those foods that have been omitted from the beginning macrobiotic diets, and to show what has been added from Carl Ferre's lists. The original foods from George Ohsawa's list are in bold.
Revised Comparison of Foods By Category and Updated Yin Yang Qualities:
[MOST YIN]
Sweeteners
• Honey — 3 yin [omitted]
• Molasses — 3 yin [omitted]
• Mirin [extreme yin]
• Maple syrup [extreme yin]
• Fruit juice, such as apple juice [extreme yin]
• Fruit, cooked or dried [extreme yin]
• Amasake [more yin]
• Barley malt [more yin]
• Brown rice syrup [more yin]
Beverages
• Drinks containing sugar substitutes — 3 yin [omitted]
• Tea containing dye — 3 yin [omitted]
• Coffee — 3 yin [extremely yin, avoided at first]
• Soy milk [extremely yin]
• Fruit juice — 3 yin [extremely yin]
• All sugared drinks — 3 yin [extremely yin, avoided at first]
• Champagne — 3 yin [omitted]
• Wine — 3 yin [naturally fermented, extremely yin]
• Sake [naturally fermented, extremely yin]
• Beer — 2 yin [naturally fermented, extremely yin]
• Green tea [more yin]
• Black tea [more yin]
• Herb tea [more yin]
• Amasake [more yin]
• Mineral water — 1 yin [less yin]
• Soda (carbonated water) — 1 yin [less yin]
• Water (deep well) — 1 yin [less yin]
• Spring water [less yin]• Thyme — 1 yin [omitted]
• Menthol — 1 yin [omitted]
• Carrot juice [less yin]
• Vegetable broth [less yin]
• Brown rice milk [less yin]
• Bancha leaf tea [less yin]
• Armoise (mugwort, yomogi) — 1 yang [omitted]
• Bancha (common, undyed Japanese tea) — 1 yang [Kukicha twig tea, less yang]
• Chicory — 1 yang [omitted]
• Kokkoh (grain milk) — 1 yang [less yin]
• Kombu tea [less yang]
• Dandelion tea [less yang]
• Roasted barley tea [less yang]
• Roasted brown rice tea [less yang]
• Mu tea — 2 yang [less yang]
• Yannoh (Ohsawa coffee) — 1 yang [grain coffee, yang]
• Sho-ban tea [yang]
• Lotus root tea [yang]
• Burdock root tea [yang]
• Umeboshi tea [yang]• Haru tea — 2 yang [omitted]
• Dragon tea — 2 yang [omitted]
• Yang yang tea — 2 yang [omitted]
• Ginseng root tea — 3 yang [yang]
Dairy
[The entire category of dairy foods is omitted from the beginning basic and centering diets.]
• Yogurt — 3 yin [omitted]
• Sour cream — 3 yin [omitted]
• Sweet cream — 3 yin [omitted]
• Cream cheese — 3 yin [omitted]
• Butter — 3 yin [omitted]
• Milk — 2 yin [omitted]
• Camembert — 2 yin [omitted]
• Gruyere — 2 yin [omitted]
• Roquefort — 1 yang [omitted]
• Edam cheese (Dutch) — 1 yang [omitted]
• Goat milk — 2 yang [omitted]
Oil
• Margarine — 3 yin [omitted]
• Coconut oil — 2 yin [extreme yin]
• Peanut oil — 2 yin [more yin]
• Corn oil — 2 yin [more yin]
• Olive oil — 2 yin [more yin]
• Soybean oil [more yin]
• Canola oil [less yin]
• Mustard seed oil [less yin]
• Sunflower oil — 1 yin [omitted]
• Sesame oil — 1 yin [less yin]
• Corza oil — 1 yin [omitted]
• Safflower oil — 1 yin [less yin]
• Egoma (most yang sesame) oil — 1 yin [omitted]
Fruits, Nuts, and Seeds[Fruits are the most yin and Seeds are the most yang of the three categories]
• Pineapple — 3 yin [avoid at first, extreme yin]
• Papaya — 3 yin [avoid at first, extreme yin]
• Mango — 3 yin [avoid at first, extreme yin]
• Grapefruit — 3 yin [avoid at first, extreme yin]
• Banana — 3 yin [avoid at first, extreme yin]
• Kiwi [avoid at first, extreme yin]
• Dates [avoid at first, extreme yin]
• Fig — 3 yin [avoid at first, extreme yin]
• Grapes [extreme yin]
• Raisins [extreme yin]
• Olives — 1 yin [Green Olives, extreme yin]
• Olives — 1 yin [Black Olives, extreme yin]
• Currants [extreme yin]
• Lemons [extreme yin]
• Brazil nuts [extreme yin]
• Cashew — 2 yin [extreme yin]
• Orange — 3 yin [more yin]
• Pear — 3 yin [more yin]
• Peach — 2 yin [more yin]
• Apricots [more yin]
• Plums [more yin]
• Prunes [more yin]
• Tangerines [more yin]
• Nectarines [more yin]• Lime — 2 yin [omitted]
• Melon — 2 yin [Honeydew Melon, more yin]
• Blueberries [more yin]
• Watermelon [more yin]
• Cantelope [more yin]
• Mulberries [more yin]
• Macadamia nuts [more yin]
• Pistachios [more yin]
• Filberts [more yin]
• Peanut — 2 yin [more yin]
• Pecans [more yin]
• Hazel nuts — 2 yin [more yin]
• Almonds — 2 yin [yin]
• Chestnuts — 1 yang [yin]
• Pine Nuts [yin]
• Walnuts [yin]
• Poppy Seeds [yin]
• Strawberry — 1 yang [less yin]
• Blackberries [less yin]
• Raspberries [less yin]
• Cherry — 1 yang [less yin]
• Apple — 2 yang [less yin]
• Squash Seeds [less yin]
• Pumpkin Seeds [less yin]
• Sunflower Seeds [less yin]
• White Sesame Seeds [less yin]
• Black Sesame Seeds [less yin]
Seaweed (Sea Vegetables)
• Nori [less yin]• Agar Agar (Kanten) [less yin]• Irish Moss [less yin]• Dulse [less yin]• Sea Palm [less yin]• Arame [less yin]• Kelp [less yin]• Alaria [less yin]• Nekabu [less yin]• Mekabu [less yin]
• Wakame [less yang]
• Kombu [less yang]• Hijiki [less yang]
Vegetables and Beans
• Eggplant — 3 yin [avoid at first, extremely yin]
• Tomato — 3 yin [avoid at first, extremely yin]
• Sweet potato — 3 yin [avoid at first, extremely yin]
• Yams ——[avoid at first, extremely yin]
• Potato — 3 yin [avoid at first, extremely yin]
• Shiitake mushroom — 3 yin [extremely yin]
• Pimento — 3 yin
• Bell Peppers ——[avoid at first, extremely yin]
• Beans (except azuki beans, which are more yang) — 3 yin [see Beans and Bean Products below]
• Cucumber — 3 yin
• Asparagus — 3 yin [extremely yin]
• Spinach — 3 yin [avoid at first, extremely yin]
• Swiss Chard [avoid at first, extremely yin]
• Artichoke — 3 yin [extremely yin]
• Bamboo sprout/shoots — 3 yin [extremely yin]
• Mushroom — 3 yin [extremely yin]
• Albi [extremely yin]
• Avocadoes [avoid at first, extremely yin]
• Zucchini [avoid at first, extremely yin]
• Yellow Summer Squash [extremely yin]
• Patty Pan Squash [extremely yin]
• Alfalfa Sprouts [extremely yin]
• Okra [extremely yin]
• Jerusalem Artichokes [extremely yin]
• Chives [extremely yin]
• Brussels Sprouts [extremely yin]
• Green pea — 2 yin [more yin]
• Lentil — 2 yin [see Beans and Bean Products below]
• Purple cabbage — 1 yin [more yin]
• Beet — 1 yin [more yin]
• White Cabbage — 1 yin
• Chinese Cabbage [more yin]
• Escarole [more yin]
• Kohlrabi [more yin]
• Snow Peas [more yin]
• Corn on the Cob [more yin]
• Radishes, round [more yin]
• String Beans [more yin]
• Yellow Wax Beans [more yin]
• Dandelion leaf and stem — 1 yang [more yin]
• Lettuce — 1 yang [more yin]
• Endive — 1 yang [more yin]
• Cilantro [more yin]
• Bok Choy [more yin]• Parsley — 1 yang [more yin]• Mustard Greens [more yin]
• Scallions [more yin]
• Collard Greens [more yin]
• Turnip Greens [more yin]
• Beets [more yin]
• Broccoli [more yin]
• Cauliflower [more yin]
• Kale — 1 yang [less yin]
• Green Cabbage [less yin]• Celery — 2 yin [less yin]
• Butternut Squash [less yin]
• Buttercup Squash [less yin]
• Hubbard Squash [less yin]
• Acorn Squash [less yin]
• Hokkaido Pumpkin — 2 yang [Kabocha, less yin]
• Turban Squash [less yin]
• Leeks [less yin]• Radish, daikon — 1 yang [less yin]
• Garlic — 1 yang [moved*]
• Onions — 1 yang [less yin]
• Watercress — 2 yang [less yin]
• Turnips [less yang]
• Rutabaga [less yang]
• Salsify [less yang]
• Parsnips [less yang]
• Carrots — 2 yang [less yang]
• Coltsfoot — 2 yang [omitted]
• Burdock — 2 yang [less yang]
• Cress — 2 yang [less yang]
• Lotus Root [less yang]
• Dandelion root — 2 yang [omitted]
• Jinenjo potato — 3 yang [omitted]
Beans and Bean Products**
• Soy Milk [extremely yin]• Bean Sprouts [extremely yin]
• Soybeans [extremely yin]
• Black Soybeans [extremely yin]
• Split Peas [extremely yin]
• Tofu [extremely yin]
• Natto [extremely yin]
• Blackeyed Peas [extremely yin]
• Lima Beans [extremely yin]
• Whole Dried Beans [extremely yin]
• White Northern Beans [extremely yin]
• Tempeh [more yin]
• Pinto Beans [more yin]
• Kidney Beans [more yin]
• Black Beans [more yin]
• Black Turtle Beans [more yin]
• Bolita Beans [more yin]
• Anasazi Beans [more yin]
• Chickpeas (Garbanzos) [more yin]
• Broad Beans [more yin]• Mung Beans [more yin]
• Lentils — 2 yin [Red Lentils, more yin]
• Aduki Beans [less yin]
• Natural Soy Sauce [more yang]**
• Miso [more yang]**
Grains/Cereals and Flour Products***
• Ramen Noodles [less yin]• Somen Noodles [less yin]• Udon Noodles [less yin]
• Long-grain Brown Rice [less yin]• Whole-Wheat Crackers [less yin]• Couscous [less yin]• Tortillas [less yin]• Chapatis [less yin]• Cornmeal [less yin]• Corn Grits (Polenta) [less yin]
• Corn — 1 yin [less yin]
• Rolled Oats (Oatmeal) [less yin]• Unsalted Rice Cakes [less yin]
• Oats — 1 yin [(Whole Oat Groats, less yang]• Pearl Barley [less yang]
• Wild Rice [less yang]• Basmati Rice [less yang]• Barley — 1 yin (Pot, Hulled Barley) [less yang]
• Buckwheat Noodles [less yang]• Medium-Grain Brown Rice [less yang]• Mochi [less yang]• Rye Flakes [less yang]• Wheat Flakes [less yang]• Sweet Brown Rice [less yang]• Bulghur [less yang]• Brown Rice Cream [less yang]• Sourdough Whole Wheat Or Rye Bread [less yang]• Unyeasted Whole Wheat Or Rye Bread [less yang]• Rice Kayu [less yang]• Cracked Rye [less yang]• Lightly Salted Rice Cakes [less yang]• Cracked Wheat — 1 yin [Lightly Salted, less yang]
• Rye — 1 yin [more yang]
• Wheat — 1 yin [Whole Wheat, more yang]
• Quinoa [more yang]
• Rice (whole, brown rice) — 1 yang [Short-Grain, more yang]
• Amaranth [more yang]
• Teff [more yang]
• Millet — 1 yin [more yang]
• Buckwheat — 2 yang [more yang]
Fish
• Oyster — 1 yin [less yang]
• Bluefish [less yang]
• Clam — 1 yin [less yang]
• Octopus — 1 yin [less yang]
• Tuna [less yang]
• Eel — 1 yin [omitted]
• Carp — 1 yin [less yang]
• Scallops [less yang]
• Mussel — 1 yin [less yang]
• Halibut — 1 yin [yang]
• Lobster — 1 yin [yang]
• Trout — 1 yin [yang]
• Flounder [yang]
• Mackerel [yang]• Sole — 1 yin [yang]
• Pike [yang]
• Perch [yang]
• Haddock [yang]
• Cod [yang]
• Swordfish [yang]
• Smelt [yang]
• Scrod [yang]
• Salmon — 1 yang [more yang]
• Shrimp — 1 yang [more yang]
• Herring — 1 yang [more yang]
• Sardine — 1 yang [more yang]
• Red snapper — 1 yang [more yang]
• Small Dried Fish (Iriko) [more yang]
• Caviar — 2 yang [more yang]
Salted Cheese
[The entire category of Salted Cheese is omitted from the beginning macrobiotic diets.]
Animal Products[The entire category of Animal Products is omitted from the beginning macrobiotic diets.]• Snail — 2 yin [omitted]
• Frog — 2 yin [omitted]
• Pork — 2 yin [omitted]
• Beef — 2 yin [omitted]
• Horsemeat — 2 yin [omitted]
• Hare — 2 yin [omitted]
• Chicken — 1 yin [omitted]
• Pigeon — 1 yang [omitted]
• Partridge — 1 yang [omitted]
• Duck — 1 yang [omitted]
• Turkey — 1 yang [omitted]
• Egg — 2 yang [omitted]
• Pheasant — 3 yang [omitted]
Miso
Soy Sauce
Sea Salt
[MOST YANG]
_________________________
* [Garlic has been moved out of the general "Vegetables and Beans" category and is listed under "Seasonings" as "more yin"; see page 21, Essential Guide to Macrobiotics, by Carl Ferre]
** [Natural soy sauce and miso are listed here because of their bean content; see page 19, Essential Guide to Macrobiotics, by Carl Ferre]
*** [Carl Ferre has added products made from whole-grain flours; see page 16 of Essential Guide To Macrobiotics.]
See also:The Yin And Yang Spectrum Of Food, Part 1The Yin And Yang Spectrum Of Food, Part 2
Related Blog Articles:
Ten Macrobiotic Diets By George Ohsawa
What NOT To Eat (Or Drink) On A Macrobiotic Diet
What To Eat And Drink On A Macrobiotic Diet
