Eating clean, also known as clean eating, is a way of consuming food that emphasizes whole, unprocessed ingredients and minimizes or eliminates processed foods, added sugars, and unhealthy fats. The goal of clean eating is to nourish the body with nutrient-dense foods that support overall health and well-being.
Is Clean Eating Just a Pop Fad?
Clean eating is a term that has gained popularity in recent years, but the concept of consuming whole, unprocessed foods is not new. In fact, it aligns with traditional diets that were based on locally sourced, seasonal ingredients.
Clean eating is not a fad diet or a weight loss plan, but rather a way of approaching food that prioritizes nourishment over restriction. It encourages the consumption of whole foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats, while limiting processed foods, added sugars, and unhealthy fats.
The Benefits of Clean Eating
Clean eating has been shown to offer a variety of health benefits. A diet rich in whole foods can provide the necessary nutrients to support overall health and well-being, including:
Weight management: Consuming whole foods that are nutrient-dense and lower in calories can help with weight management. Studies have found that a diet rich in fruits, vegetables, and whole grains is associated with lower body weight (1).
Improved cardiovascular health: Consuming a diet that is high in fruits, vegetables, and whole grains has been shown to reduce the risk of heart disease (2).
Reduced risk of chronic diseases: A diet that is rich in whole foods has been shown to reduce the risk of chronic diseases such as type 2 diabetes and certain cancers (3).
Improved digestion: Consuming a diet that is rich in fiber-rich whole foods can help to promote regular bowel movements and prevent constipation.
Increased energy levels: Consuming a diet that is rich in whole foods can provide the necessary nutrients to support energy production, leading to increased energy levels.
How to Eat Clean
Eating clean does not have to be complicated or restrictive. Here are some tips for incorporating clean eating into your daily routine:
Plan your meals: Planning your meals in advance can help to ensure that you have the necessary ingredients on hand to make healthy, whole-food meals.
Shop the perimeter: The perimeter of the grocery store is where you will find the freshest, whole foods such as fruits, vegetables, lean proteins, and whole grains.
Read labels: Be sure to read the labels on packaged foods to ensure that you are choosing products that are made with whole, unprocessed ingredients.
Cook at home: Cooking at home allows you to control the ingredients that are used in your meals, making it easier to choose whole, unprocessed ingredients.
Experiment with new ingredients: Trying new fruits, vegetables, and whole grains can help to keep meals interesting and varied.
Conclusion
Eating clean is a way of approaching food that emphasizes whole, unprocessed ingredients and minimizes or eliminates processed foods, added sugars, and unhealthy fats. It encourages the consumption of nutrient-dense foods that support overall health and well-being. Incorporating clean eating into your daily routine can offer a variety of health benefits including weight management, improved cardiovascular health, reduced risk of chronic diseases, improved digestion, and increased energy levels.
References:
- Drewnowski A, Darmon N. The economics of obesity: dietary energy density and energy cost. Am J Clin Nutr. 2005;82(1 Suppl):265S-271S.
- 2. Jakobsen MU, O’Reilly EJ, Heitmann BL, et al. Major types of dietary fat and risk of coronary heart disease: a pooled analysis of 11 cohort studies. Am J Clin Nutr. 2009;89(5):1425-1432.
- World Cancer Research Fund/American Institute for Cancer Research. Food, Nutrition, Physical Activity, and the Prevention of Cancer: a Global Perspective. Washington DC: AICR, 2007.
- Some research for this article compiled with the assistance of ChatGPT/OpenAI
- Learn more about VeganWire here.
