"Clean Eating" is a Dirty Trick
*Disclaimer: I am neither a Registered Dietitian or a mental health professional; if you have concerns about potentially harmful eating habits, please talk to your doctor*
“Eat clean, look lean”. “Eat clean, train dirty”. Eat clean...insert other clever comparisons here.
If you’ve been a human and paying attention to any form of media in the last decade, you’ve probably been inundated with the concept of clean eating. You’ve probably also read things about clean eating in regards to the evils of sugar, gluten, generic “chemicals” and the miracle-inducing powers of “superfoods” like quinoa and acai.
It’s bullshit. Full stop.
In the first place, “clean” doesn’t have a clear definition when discussing food. Generally, the intended usage is for foods with minimal or no processing, but even that can be complicated and misleading—processed milk, for instance, may not have all the enzymes that come in raw milk…but it doesn’t have the salmonella or E. Coli, either, so it’s obviously a better option. Unless you’re eating whole grains right off the stalk, they’re processed too, as is any steamed, grilled, roasted, or baked vegetable; that doesn’t make it unhealthy. Is a carrot that’s prepared any-which-way probably better for you than a doughnut? Yes, but that has nothing to do with “cleanliness” and everything to do with caloric content and nutrient density (and is probably obvious enough without needing the moniker).
Because of how nebulous the definition can be, celebrity wellness “authorities” can market their diets as being clean, regardless of nutritional value or logic. Madeline Shaw, for instance, claims that her cookbook Ready Steady Glow only has recipes that are gluten and sugar free. That’s absolutely true…unless you count the cup of coconut sugar in the Pecan and Raisin Fruit Loaf or the one in the Raspberry Pistachio Brownies. Now, both of those things sound incredible, but does the coconut sugar make them any “cleaner” than if they were made with white sugar? No. Regardless of what form it comes in, your body processes sugar the same way, so why spend the extra time and money hunting down fancy-sounding ingredients?
There is clearly some value in the concept of “clean eating”: the Western diet is increasingly void of colorful fruits and vegetables and generally has an abundance of sugars and oils. But eating the former doesn’t make you clean or good, just as the latter doesn’t make you dirty or bad, and obsessing about good vs bad foods complicates the issue unnecessarily and, in extreme cases, can be a precursor to orthorexia or other eating disorders.
If you’re looking for a lasting diet change, there are really only a few main guidelines (barring and allergies or autoimmune conditions):
Eat your rainbow. This is something we’ve been told since grade school. “Eat your fruits and vegetables” isn’t flashy or exciting, but it’s necessary.
Don’t demonize any one food group. Unless you have an allergy or celiac disease, gluten will not hurt you; there’s no evidence to back up leaky gut, grain brain, or any of the other claims. Sugar is tasty and compelling, but not addictive. Similarly, try not to put one food group on a pedestal; fat is an essential nutrient, but coconut oil doesn’t have magical properties, and putting butter in your coffee does nothing except put unnecessary calories in your morning cup. Carbs? That’s what your brain runs on. You need them.
Regulate in a way that works for you. This one is a bit tougher, because so many of us are accustomed to ignoring our body’s hungry and satiated cues. If counting calories helps you ensure you’re not overeating (or eating enough, if you’re looking to gain), do that! If visuals work better for you, that’s fine too—infographics abound illustrating cuts of meat the size of a deck of cards or a serving of rice the size of a tennis ball. If you’re unsure about your daily caloric need, ask your doctor!
Limit sugar and oils (within reason). Again, this one is something we’re told over and over. It doesn’t matter is it’s white, brown, coconut, agave, or high fructose—sugar is sugar is sugar, and too much of it can lead to not-fun internal complications, like insulin resistance and high blood pressure. There’s also evidence to suggest that an excess of fried foods can increase the likelihood of developing Type II diabetes and coronary heart disease between 39% and 23%, respectively. That being said, is life really worth living without a slice of pie now and again? A few indulgences here and there aren’t going to kill you or derail your progress, which leads us to…
Enjoy your food. If you hate spinach or kale, there’s no way you’re going to stick to a green cleanse or similar craziness. If you love chocolate, depriving yourself all the time is going to make you miserable. None of that is conducive to long-term success, and even if it were, is a fitness or health goal truly worth the stress? There are enough options in the world to find a balance between what’s good for you and what you like. Food was never meant to be about “clean”, “dirty”, “good”, or “bad”. Food is the fuel you need to function, and meals are communal, cultural experiences. Morality and judgement have no place there.