What is clean eating? – GOOD SHAPE

Eat clean. This is the new and main food trend seen in the last year, mainly in the context of Covid-19 pandemic, in which the diet gained a fundamental role to function as a booster in immune health, increase longevity and prevent diseases.

It is difficult, however, to define what clean food means, because different groups may define it in different ways.

The most frequently accepted connotation may be that clean food, also called “real food” or natural food, is any food that:

it is whole, that is, it has not been significantly processed or refined;
it’s grown locally, it’s in season;
it doesn’t come in boxes or cans, but is as close to its natural state as possible;
it is packed in eco-friendly packaging;
contains no artificial additives, preservatives, flavorings, brighteners, sweeteners or even a high sodium or sugar content;
it is obtained organically and processed only as necessary, without giving up its nutritional benefits or altering its essential properties.

HOW TO FOLLOW A “CLEAN DIET”

A clean diet can consist of various combinations of food groups, such as organic whole grains, raw or lightly cooked vegetables, fruits, nuts, water, herbs and green tea.

On the table, some things that can be found on the table of Clean Eating followers are:

whole grains instead of refined flour, as in bread, cookies, cakes and pies;
brown rice instead of white rice, which has been ground until it loses its husks;
honey instead of refined white sugar;
antioxidant-rich red wine instead of other types of alcohol;
fruit instead of high-fat, high-sugar white flour desserts;
raw salads instead of mayonnaise;
lightly sautéed or steamed vegetables instead of cooked in a processed sauce;
organic brown sugar instead of white sugar;
homemade meals instead of canned;
extra virgin olive oil instead of canola oil;
green tea instead of coffee;
herbs and spices for seasoning;
and lots of filtered water.

On the other hand, there is the exclusion of any food that contains unpronounceable ingredients on its label; artificially preserved foods, with a lot of sugar and salt, processed and ready-made foods, fruit juices and soft drinks are also not part of this type of food plan.

BENEFITS OF “CLEAN FOOD”

Clean eating has numerous benefits for overall health – it is beneficial in reducing the amount of fat, salt, sugar and chemical additives in food. This can help contain the epidemic of obesity, diabetes, hypertension, malignancies and senile dementia.

However, eating clean also has its dark side, making clean eating the focus of life. The emerging diagnosis of orthorexia nervosa shows how the concept of eating “real food” can get out of hand in the hands of a person who is obsessive, insecure and tries to gain self-esteem and control over life through strict adherence to norms created by herself. Overemphasizing this aspect of life can lead to stress, social isolation, critical thinking, broken relationships, and even malnutrition.

Such rigid worship of certain types of food only as pure or healing food is unnecessary. Clean eating is for the health of the whole person, but it’s just one part of it. It must be accompanied by equal or more attention to relationships, personal skills and talent development, emotional and spiritual growth, pursuit of hobbies and interests, and a love of life that embraces what is legally available and compatible with one’s own good. This is critical to health, well-being and longevity.

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