Clean eating is a sensible back-to-basics lifestyle approach to nutritional health that is taking off in the United States, Canada and Europe. Essentially, the practice of clean eating consists of consuming food in its most natural state as a form of nourishment for the body and not as a means to satisfy cravings. Many foods lose nutritional value when combined with sugars, salts, added fats, preservatives and artificial colors; they become overly processed in order to extend shelf life.

Advocates of clean eating avoid processed and refined foods, such as packaged snacks, candy, white bread, pastries and pasta, all of which may contribute to spikes in blood sugar levels, followed by “crashing”, a precipitous drop in blood sugar levels that leave people feeling tired and lethargic. By eliminating sodas and juices and drinking plenty of clean water, avoiding saturated and trans-fats and substituting good fats such as olive oil, nuts and seeds, fruits, vegetables and complex carbohydrates, clean eaters report health benefits of increased energy, stabilized blood sugar, clearer skin, shinier hair, better sleep and weight loss (in combination with exercise). Clean eating purportedly boosts the metabolism by slowing down the digestion of foods which helps to keep insulin levels in check and body fat levels down. By feeling fuller longer, people tend to lose weight and thereby reduce their dietary risk for chronic disease.

Clean eating tips include adding lots of fruits and vegetables, lean protein, as well as low-fat dairy products, healthy fats, whole grains and other complex carbohydrates to your meal plans. People are encouraged to eat 5-6 small meals per day, every 3-5 hours and it is suggested that a lean source of protein should be paired with a complex carbohydrate each time. Shop in the outer aisles at the grocery store; that is where fresh produce, meats and dairy are generally located. The inner aisles usually contain processed foods such as chips, crackers, cookies, candy, etc. Grocers will often also display candy at the check-out lane as a means of inviting impulse buying.

Eating clean is a common practice among bodybuilders, personal trainers, athletes, and other health conscious individuals. Many people in the fitness community believe that in order to achieve and maintain a healthy weight, an individual’s dietary choices should consist of whole, natural foods.

ref BLI news

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