Deciding to eat better by eliminating industrial and processed products as much as possible in favor of raw ingredients, that's the principle of Clean Eating . You still have to know how to differentiate between what is to be bought and what is left on the shelves!
Clean Eating brings together nutritional principles selected by American nutritionist Tosca Reno. The basic rule? Eat natural, unprocessed ingredients (clean = clean), and prepare them in the healthiest and freshest way possible. Without forgetting to eat organic as much as possible and limit the consumption of pesticides, toxins , dyes and preservatives.
No more fast food, processed foods and overly refined raw materials. Long live fruits and vegetables, plant proteins and whole grains . A quick overview of the foods to avoid and those to favor.
Foods to avoid (that are not Clean Food)
All foods that are “white” and those that display certain controversial ingredients in their composition.
“White” products
- White flour , which therefore excludes all refined cereal products (supermarket cakes, cake mixes, pastries, etc.).
- Refined carbohydrates like white rice, bread, pasta. They lack vitamins, minerals, fiber, protein, and good fats that the body needs to function properly. Additionally, high intake of refined carbohydrates has been linked to an increased risk of obesity, insulin resistance, fatty liver, and chronic diseases like obesity and diabetes.
- White sugar , which has been chemically treated.
- Hydrogenated fats and oils: butter, margarine, frying oil.
- Alcohol: Limit it as much as possible. Apart from a small amount of antioxidants in wine, alcohol does not provide any nutrients. In addition to being overweight, high alcohol consumption promotes inflammation and health problems: liver problems, obesity, digestive problems, excess abdominal fat.
- Sugary drinks: sodas, fruit juices should be avoided. Drinking them every day can lead to being overweight and increase the risk of chronic diseases such as diabetes.
- Cooked preparations and prepared meals , heavily processed: vacuum-packed meals, frozen meals, crisps, canned meals, etc.
The contested ingredients
All foods containing sweeteners, added sugars, flavorings and trans fatty acids, which are bad for your health, should be excluded. We also hunt down all artificial additives: E1X (colorings), E2X (preservatives), E3X (antioxidants and acidifiers), E4X and E5X (texturizing agents) and E6XX (flavor enhancers). The concept of Clean Eating is rather to avoid heavily processed foods. For potatoes, for example, it would be a question of avoiding frozen fries, chips or powdered mashed potatoes. Some nutritionists have established a simple rule: if a product contains more than five ingredients or you do not understand the list, leave it on the shelf!
“Clean” foods to favor
Eating healthy, "clean", means eating a balanced diet , fresh, unprocessed, seasonal and organic products in order to avoid pesticides and other phytosanitary products. The following should therefore be favored:
- Fresh fruits and vegetables, seasonal, and if possible from the region. They are the basis of a clean diet, to be consumed almost at will.
- Lean meats and fatty fish, fresh, farmed and organic, in moderate quantities. In particular, limit your consumption of red meat.
- Nuts and seeds: almonds, hazelnuts, walnuts, flax seeds.
- Legumes: lentils, chickpeas, beans.
- Whole grains: oats, barley, brown rice, quinoa. These grains contain complex carbohydrates and are rich in nutrients.
- Dairy products: fromage blanc, natural yogurt, fresh milk.
- Natural alternatives to white sugar: honey, coconut blossom sugar, Muscovado sugar (unrefined cane sugar).
- Vegetable oils: coconut oil, cold-pressed olive oil.
- Water, herbal teas and infusions, unsweetened tea.
Superfoods to remember
Superfoods are an integral part of Clean Eating. Acai, spirulina, maca, wheatgrass, matcha and other superfoods come in dried fruit or powder form, while retaining all of their nutritional value. Powders and berries can be added to smoothies, muesli and homemade cakes or enhance soups and curries. This makes it easy to increase your portion of vitamins and minerals.
Eating a variety of different foods is essential to maintaining a healthy, balanced diet, providing the body with a variety of nutrients and benefiting from a wide range of vitamins and minerals.
The ideal: create a “rainbow” of colors on your plate.
