Just a reminder that clean eating is simple and delicious.
What is clean eating?
Clean eating emphasizes fresh, nutritious, and minimally processed foods. This way of eating can not only boost your health but also help you appreciate foods’ natural flavors. In addition, it supports sustainable agriculture and environmentally sound food practices.
Here are some easy ways to incorporate more fruits and vegetables into your diet:
- Make your salads as colorful as possible, including at least three different vegetables in addition to greens.
- Add berries, chopped apples, or orange slices to your favorite dishes.
- Wash and chop veggies, toss them with olive oil and herbs, and place them in a
container in your refrigerator for easy access.
Processed foods are directly opposed to the clean eating lifestyle, as they’ve been modified from their natural state. Most processed items have lost some of their fiber and nutrients but gained sugar, chemicals, or other ingredients. What’s more, processed foods have been linked to inflammation and an increased risk of heart disease. Even if unhealthy ingredients aren’t added to these goods, they still lack many of the benefits provided by whole foods. Eating clean involves avoiding processed foods as much as possible.
Refined carbs are highly processed foods that are easy to overeat yet provide little nutritional value. Research has linked refined carb consumption to inflammation, insulin resistance, fatty liver, and obesity. In contrast, whole grains — which provide more nutrients and fiber — may reduce inflammation and promote better gut health.
For starters, they’re produced via chemical extraction, making them highly processed. Although clean eating discourages all vegetable oils and spreads, it’s important to eat a moderate amount of healthy fats. These include fatty fish, nuts, and avocado. If you can’t avoid vegetable oils completely, choose olive oil.
It’s vital to avoid added sugar if you’re trying to eat clean. Yet, added sugar is very common — and even found in foods that don’t taste particularly sweet, like sauces and condiments.
Both table sugar and high-fructose corn syrup are high in fructose. Studies suggest that this compound may play a role in obesity, diabetes, fatty liver, and cancer, among other health problems. For truly clean eating, try to consume foods in their natural, unsweetened state. Learn to appreciate the sweetness of fruit and the subtle flavors of nuts and other whole foods.