Clean eating is all about choosing minimally processed foods to include in your daily life. It's all about eating more whole foods or natural foods.
What is clean eating?
Clean eating is an eating philosophy that avoids processed or refined foods and those with artificial ingredients. Clean eating focuses more on whole foods, including vegetables, meat, and whole grains.
Clean eating is flexible and can mean different things to different folks. It can mean plant-based, dairy-free, sugar-free, or gluten-free (depending on diagnosed medical reasons).
Clean eating does not mean missing out on valuable nutrients or restricting your food intake in an unhealthy way. Our blog focuses on general dietary concepts and recipes that promote a healthy outlook on eating without being obsessive or overly restrictive.
Clean eating myths
Clean Eating Myth #1: All non-organic food is a GMO
False. If a food is not labeled organic, this does not mean that it is full of GMOs. GMO stands for genetically modified organisms whose DNA has been genetically engineered or manipulated non-naturally. GMOs can be plants, animals, or microorganisms.
Organic foods are produced free of pesticides, fertilizers, herbicides, insecticides, or fungicides. They must also be free of growth hormones and antibiotics.
Organic foods are generally guaranteed to contain less than 1% of GMOs because they are labeled organic. Non-organic foods don't have this restriction, so they can either not contain GMOs or contain them.
When opting for organic food, it's essential to be mindful of the labeling while shopping. Look out for products that are labeled as organic, but don't be afraid to consider conventionally processed options too.
Clean Eating Myth #2: Calories don't count when you're eating clean
Math is math, and 100 calories still count as 100 calories whether you're eating candy or broccoli. The difference is the calories from the broccoli are richer in nutrients, more filling, and more satisfying for your hunger than the candy will be.
Over-eating, no matter what form it takes, has the potential for weight gain. However, eating whole foods that are minimally processed makes it easier to maintain weight since these foods will make you fuller because of water-rich fruits and vegetables. Plus increases your intake of fiber and leaves you feeling more satisfied.
Clean Eating Myth #3: Honey, Maple Syrup, and Molasses Aren't Sugar
The survey says, not true! Just because a recipe substitutes white or brown sugar with honey or molasses does not mean it is sugar-free.
These may be less processed but still break down into glucose and fructose. Be mindful that these are still sweeteners and should be used in limited amounts.
Clean Eating Myth #4: Carbs are Bad for You
Carbs are an essential part of a healthy diet since they provide energy for your body. Choosing complex carbohydrates that are minimally processed and healthy carbs is important. Try incorporating vegetables, fruit, whole grains, and nuts into your daily diet. Avoid or cut down on refined bread, pasta, and sweets.
Clean Eating Myth #5: You should avoid gluten and dairy
You should only avoid gluten if you have celiac disease or gluten sensitivity that your doctor or a health professional has identified. Likewise, with dairy, if you are lactose intolerant, then avoid dairy products. Of course, with dairy, you can cut back if you like or avoid it altogether as long as you incorporate the nutrients you normally get from dairy from other sources.
Principles of Clean Eating
Eat Whole Foods: Keep it simple with foods that have few ingredients or are minimally processed.
Reduce Processed Foods: Get comfortable with perusing the labels on your foods and choose foods where the ingredient list is shorter than the rest. Avoid fried foods and white flour, pasta, and bread.
Limit Sugar Intake: limit or reduce your use of refined sugars. Check for hidden sugar in packaged foods, and avoid sugary drinks.
Emphasize plant-based foods: do your body a favor, cut back on meat, and enjoy a dinner plate, mostly vegetables and fruit.
Eat an adequate amount of protein: if you've reduced your meat intake, then be sure to add to your diet whole beans and legumes, nuts and nut butter, soy products, whole grains, and seeds like chia and hemp seeds.
Balance healthy fats: choose heart-healthy fats, which are foods containing monosaturated fats and polyunsaturated fats. You can find these in foods like fish, nuts, seeds, olive, coconut, and canola oils.
Be sure to hydrate, hydrate, hydrate: Ensure you drink plenty of water daily. Drinking water helps to carry nutrients and oxygen to cells, helps your kidneys, and can help to maintain healthy blood pressure levels.
Benefits of Clean Eating
Physical Benefits of Clean Eating
Clean eating can have some great benefits, including some of the following.
- Improved heart and brain health
- Weight management
- Healthier digestive system
- A stronger immune system
- Healthy skin, teeth, and eyes
Mental Health Benefits of Clean Eating
Clean eating can also help improve some of the following mental health benefits.
- A better mood
- More energy
- Increased satiety
- Sharper brain function
Long-term Benefits of Clean Eating
Clean eating can potentially help with long-term health benefits like the following.
- Lower risk of heart disease and type 2 diabetes
- Maintaining a healthy weight
- Support for muscles
- Less inflammation
- Clear skin
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