We’re Over “Clean Eating”
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We’ve all heard the term “clean eating” before. Maybe you read about it in a blog, or saw someone post about their clean eating routine on social media, or have found yourself in a conversation with a coworker or friend who has decided to start eating clean.
When we speak with our clients about concepts like food flexibility and the permission to eat all foods, it’s not uncommon for us to hear that yes, they like the sound of that, but shouldn’t they also try to stick to clean eating for their health?
What actually is clean eating?
In this context, clean foods are usually those that are considered to be “healthy” or better for us because of how they are made and what is in them (or the lack thereof). But what clean eating means differs widely, depending on who you ask.
“Clean eating” became popular in the late 2000’s and into the 2010’s after it was promoted in a diet book, and since then it’s been interpreted in many different ways. According to a recent survey conducted by the International Food Information Council published last year, one in five of consumers who consider themselves to be “clean eaters” ranked “eating foods that are not highly processed” to be their top definition of the term. The other four out of five, selected something else as their foremost definition. Other top responses included “eating food found in the fresh produce section”, “eating organic foods”, “and eating foods with a simple ingredient list”.
These various definitions suggest that foods that aren’t fresh produce, have undergone more processing, and are conventionally produced are not clean…or are dirty. Foods that fall into this category (of which there are a lot) aren’t inherently inferior, nor are they unsafe to eat, and yet, that’s what is being implied.
While these other responses may seem the same as “eating foods that are not highly processed”, they’re not. A food made with all organic ingredients may still be highly processed, and most foods go through some amount of processing (cutting, washing, packaging) by the time they arrive at the grocery store, including fresh produce. Additionally, foods that are highly processed are not without any nutritional value, or other value, for that matter. For our take on processed foods and why we don’t want you to fear them, see Dana’s blog post.
The concept of clean eating has also been interpreted to mean cutting out certain foods or food groups entirely to rid the body of toxins. The thing is, we have detoxifying systems built into our bodies (phew) which do a pretty good job of this already– I’m looking at you, kidneys and liver!
“Foods that fall into this category (of which there are a lot) aren’t inherently inferior, nor are they unsafe to eat, and yet, that’s what is being implied.”
Why the concept of clean eating promotes diet culture
If you eat in a way that is similar to the survey responses mentioned above, let me say that there is nothing wrong with that. If you prefer fresh to frozen produce, support organic farming and production practices, or enjoy cooking from scratch, these factors will shape your food choices, understandably. But if you don't eat that way, your food choices aren’t inherently worse, or less health supportive, either.
“Clean” is another label that promotes dichotomous thinking when it comes to food, just like healthy or unhealthy, good or bad, but in reality, food cannot be categorized that simply. We utilize the energy and nutrients that all foods provide, and when we prioritize enjoyment and pleasure when it comes to making food choices (aka we choose based on what sounds good, not just what we think we should have based on a set of criteria), this often leads to feeling greater satisfaction after a meal. Additionally, there are many reasons why clean eating may not be a sustainable approach for feeding yourself, such cost, time, and food access, to name a few.
Also, limiting intake to foods that only have a few ingredients, or cutting out entire food groups altogether may result in nutritional deficiencies along with an increased preoccupation with food as a result of limiting it. This can be a slippery slope to developing disordered eating patterns, or an eating disorder.
The bottom line
Clean eating does not have a clear cut definition, but it does imply that there’s a “better” or more “pure” way to eat, which reinforces a “good” and “bad” food mentality. In order to be fully at peace with food, we must remove morality from it. Otherwise, we end up judging ourselves for what and how we eat, and question whether we can really trust ourselves to nourish and feed our body well. This erosion of trust may lead you to:
Disregard hunger and fullness signals or become out of touch with these completely (along with what is feels like to be satisfied)
Depend on an external set of guidelines for how to nourish your body (such as a diet)
Feel out of control with food
Spend a great deal of your time and energy thinking about food, such that you feel completely preoccupied with it
Experience intense anxiety, fear, or guilt with eating or at the idea of eating, especially in social situations
Interested in learning about how to build trust with your body when it comes to nourishing yourself, and moving closer to food freedom? Join our wait list to learn when we’ll be hosting our next Intuitive Eating Support Group and Book Club. We’re excited to announce that the one happening next month is already full!
Or, contact us to schedule a FREE discovery call and see if working together is a good fit for you! We see clients in Vermont, Florida, and several other states. And, be sure to join our email list for more tips and support on your diet-free journey.
Resources:
International Food Information Council. From “Chemical-sounding” to “Clean”: Consumer Perspectives on Food Ingredients, 2021. https://foodinsight.org/wp-content/uploads/2021/06/Food-Ingredients-LSI-Survey.May-2021.pdf. Accessed February 5, 2022.