[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/share-dev.upmc.com\/2018\/05\/clean-eating-myths-facts\/#Article","mainEntityOfPage":"https:\/\/share-dev.upmc.com\/2018\/05\/clean-eating-myths-facts\/","headline":"Myths and Facts About Clean Eating","name":"Myths and Facts About Clean Eating","description":"In recent years, the \u201cclean eating\u201d dietary trend has swept the nation.","datePublished":"2018-05-30","dateModified":"2021-04-23","author":{"@type":"Organization","@id":"https:\/\/www.upmc.com\/campaigns\/southcentral-pa","name":"UPMC Harrisburg","url":"https:\/\/www.upmc.com\/campaigns\/southcentral-pa","sameAs":"https:\/\/share-dev.upmc.com\/upmc-harrisburg\/","parentOrganization":"UPMC"},"publisher":{"@type":"Organization","name":"UPMC HealthBeat","logo":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2018\/05\/clean-eating-myths-facts.jpg","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2018\/05\/clean-eating-myths-facts.jpg","height":325,"width":753},"url":"https:\/\/share-dev.upmc.com\/2018\/05\/clean-eating-myths-facts\/","about":["Living and Wellness","Nutrition"],"wordCount":2217,"keywords":["Pinnacle Health"],"articleBody":"In recent years, the \u201cclean eating\u201d dietary trend has swept the nation. Hip caf\u00e9s, grocery stores, and restaurants are now advertising \u201cclean\u201d labels, promises and menus. Yet despite its widespread attraction, there is no standard definition of what \u201cclean eating\u201d is.As a Registered Dietitian-Nutritionist (RDN), I often have people tell me that they \u201ceat clean\u201d or \u201cwant to follow a clean diet.\u201d My response is always the same. \u201cWhat does \u2018clean eating\u2019 mean to you?\u201d Not surprisingly, I\u2019ve never gotten the same answer twice. The idea of \u201cclean eating\u201d is open to interpretation.The \u201cclean eating\u201d craze can attribute much of its popularity to social media hashtagging and food photos, but not to reliable scientific evidence. \u201cClean eating\u201d is a mixed bag of fact and fiction. Many of the food phobias, polarized guidelines, and elaborate health claims associated with \u201cclean eating\u201d are unfounded in scientific research.Additionally, since the public understanding of \u201cclean eating\u201d is so variable and dynamic, well-intentioned attempts to \u201ceat clean\u201d impose a long list of ever-changing and frequently unsustainable food rules. Such patterns are of significant concern to nutrition experts, as very restrictive dietary approaches tend to be unrealistic and exceptionally difficult to follow long-term.\u201cClean eating\u201d also does not ensure a balanced diet. In fact, the more constrained a person\u2019s dietary choices, the greater the likelihood of incurring nutrient deficiencies. A closer look at some of the black-and-white rules of \u201cclean eating\u201d exposes significant flaws in its reasoning. Consider the \u201cclean eating\u201d statements below, all of which can be false and misleading.The Myths of \u201cClean Eating\u201dMyth\u201cDon\u2019t eat anything your great-grandparents wouldn\u2019t recognize as food.\u201d\u201cWe need to start eating like our ancestors used to.\u201dFactIt is undeniable that food manufacturers today produce and sell more convenience foods, pre-packaged items and shelf-stable food products than at any other time in history. However, foods that have withstood the test of time are not inherently healthy. And novel food choices are not necessarily unhealthy.Historical data proves that humans have consumed high-calorie foods such as chocolate and sweet pastries for hundreds of years. Additionally, someone who lived 100 to150 years a would easily recognize potato chips, which were invented in 1865.Yet that same person would not recognize kiwi fruit, which was first brought to the United States in 1962. Other foods renowned for their nutrient density, such as quinoa, turmeric and sushi, have only been introduced to the United States in the past 45 years. Therefore, application of this \u201cclean eating\u201d rule limits access to highly nutritious foods that have only become available through advancements in food trading, crop growing practices, and commercial food availability.Myth\u201cDon\u2019t eat anything with more than \u2018X number\u2019 of ingredients.\u201d\u201cClean eating is when I can see all of the ingredients I am eating.\u201d\u201cA food is clean if there are as few ingredients as possible.\u201dFactThe number of ingredients in a product is not a foolproof measure of a food\u2019s nutritional quality. Pork rinds, which are loaded with fat and sodium and have zero fiber or vitamins. But they have a very short ingredient list \u2013 pork rinds, lard and salt. Similarly, it is not difficult to find a box of five-ingredient peanut butter chocolate chip cookies on a grocery store shelf. Such cookies are high in calories, fat and added sugars. In contrast, a loaf of Ezekiel Bread, which is packed with whole grains, fiber, and B vitamins, is made with ten ingredients.\u201cSimple\u201d has become a marketing buzzword. It gives consumers the impression that a food is wholesome and thus more nutritious. Yet the \u201csimple ingredients\u201d used in these specialty cereals, crackers, cookies, ice cream, teas and juices are often refined flour, sugar, salt, cream and\/or oil \u2013 foods that do not provide any nutritional punch. There is certainly no shortage of these ingredients in the typical American diet. If 90 percent of a product is comprised of a trendy version of fat or sugar, it is still not providing a healthful, educated choice.Myth\u201cDon\u2019t eat what you cannot pronounce (such as a chemical sounding name).\u201dFactScary or complicated names do not automatically equate to harmful properties. For instance, bulgur and amaranth, two very nutritious, ancient grains, are unpronounceable for some people. Also, some of the chemical compounds used as food additives are necessary for food safety. An example is potassium sorbate, which prevents the growth of bacteria that causes foodborne illness and spoilage.Myth\u201cDon\u2019t eat anything pre-packaged.\u201d\u201cYou should only choose foods without a label \u2013 nothing from a box, bag, or can.\u201dFactIndeed, the nutritional value of fresh foods (fruits, vegetables, fatty fish) is indisputable. However, a lack of packaging is not a surefire way to identify a food\u2019s nutrient content. There are some truly healthy foods that come in packages, such as flash-frozen broccoli and dried chickpeas.Myth\u201cDon\u2019t eat anything processed or refined.\u201d\u201cAvoid all foods that have been heavily processed and stripped of nutrients.\u201d\u201cEat whole foods only \u2013 foods that haven\u2019t been tampered with in a lab or a factory.\u201dFactA food is classified as \u201cprocessed\u201d if any deliberate change has occurred in the food before it is available for consumption. Frozen dinner entrees, microwaveable macaroni and cheese, and gumdrops laden with artificial colors would surely be identified as \u201cprocessed\u201d foods.Yet by the same criteria, ground coffee beans, pasteurized milk and applesauce would also be considered \u201cprocessed\u201d foods. Therefore, a \u201cprocessed\u201d food does not mean that all the nutrients have been removed. Sometimes \u201cprocessing\u201d is the only way to preserve nutrients and freshness!Myth\u201cEat only foods that are pure and perfect, the way nature delivered them.\u201dFactWhat makes a food pure or perfect? Likewise, what makes a food impure or imperfect? This categorization of foods is extremely subjective.Myth\u201cChoose only natural foods. \u201c\u201cStay away from anything that is unnatural.\u201dFactLike \u201cclean eating,\u201d there are no guidelines or regulations around the use of word \u201cnatural.\u201d Any food or beverage can be branded as \u201cnatural.\u201d Many people assume that the word \u201cnatural\u201d is synonymous with \u201corganic,\u201d which is incorrect. Organic foods and food products have strict production and labeling requirements. These food producers must under certification and adhere to high standards.Myth\u201cNo junk food.\u201d\u201cNone of the bad stuff.\u201dFact\u201cJunk food\u201d is another term with no real definition. Words such as od, bad, right, wrong and junk are not applicable to food. Food does not have a moral value.Calling foods \u201cbad\u201d invokes guilt on those who enjoy them. Eating and enjoying food, even foods that aren\u2019t the most nutritious, should never be done with guilt or shame. The more negatively you think or speak about food, the more problematic your relationship with food will likely become. Learn to eat with satisfaction, rather than with judgment.Myth\u201cClean eaters eat only raw, plant-based foods.\u201dFactThe benefits of eating plant-based foods are well-documented in scientific research and societies all over the world. Still, this statement is contradictory some plant-based foods, like butternut squash and lentils, cannot be eaten in the raw form.Myth\u201cClean eaters only use sea salt.\u201d\u201cAdded sugars, white sugar, and high-fructose corn syrup are not allowed on a clean diet. You can only use natural sweeteners like honey, agave nectar, maple syrup and molasses.\u201dFactThe sodium content of sea salt (as well as Himalayan salt, pink salt, rock salt and kosher salt) is no different than that of iodized table salt. By the same token, \u201cnatural sweeteners\u201d are still considered to be sources of added sugars by the Food and Drug Administration (FDA). These \u201cnatural sweeteners\u201d supply a concentrated source of calories and raise blood glucose levels just like white sugar does.Myth\u201cNo preservatives, artificial colors, artificial sweeteners, artificial flavors, food dyes, color additives, toxic binders, stabilizers, emulsifiers, fat replacers, monosodium glutamate (MSG), nitrates, nitrites, sulfites, BPA or partially hydrogenated oils.\u201dFactThis is an enormous catalogue to try to keep track of, particularly since the food industry is constantly engineering new ingredients and incorporating these compounds into the food system. What is your rationale for avoiding one of these ingredients? What about the entire list combined? Excluding foods and entire food groups can be extremely tricky and demanding, especially if it is not medically necessary.The nutritional value of a food is determined based upon the food as a whole. Better health is derived from food, not from singular nutrients or a \u201cfree from\u201d claim placed on a label. Bananas are not only healthy because they contain potassium. There is no accurate or objective way to assess a food\u2019s nutrient quality based upon one specific ingredient.Myth\u201cYou should only to restaurants that offer clean foods \u2013 nothing fried or high in sugar.\u201dFactJust because a restaurant claims to offer \u201cclean foods\u201d does not mean that all the food on the menu is healthy. A significant percentage of the foods served at such restaurants are high in calories, saturated fat and added sugars.Myth\u201cNo gluten.\u201dFactMany people who tout the evils of gluten don\u2019t even know what gluten is. There is little scientific evidence that individuals who do not have celiac disease (an autoimmune disease that affects only a small fraction of the population) or a non-celiac gluten sensitivity will benefit from a gluten-free diet.Myth\u201cNo white foods.\u201dFactYou can presume that the reason behind this is to minimize the consumption of refined grains such as white bread and white rice. Nevertheless, it is very oversimplified. Plenty of brown breads and non-white multigrain products are also refined grains. Use of this faulty principle eliminates a variety of nutritious foods that just happen to be white, such as cauliflower, yogurt, milk, navy beans, skinless turkey breast, and white fish.Good Intentions, But Remove Fear from Your DietThe practice of \u201cclean eating\u201d likely began with od intentions. But it has morphed from cultivating a sense of awareness about food into a diet-driven system. There is an implication that if you do not \u201ceat clean,\u201d then what you eat is otherwise dirty or unhygienic. If you don\u2019t engage in \u201cclean eating,\u201d then you are probably sloppy, lazy and making yourself sick. This simply is not true. Educating yourself about food is one thing, but food shaming is another. Nourishment is intended to be gentle, not militant.A shift in mindset can transform your ideas of \u201cclean eating\u201d into a call to action to understand where your food comes from. Who grew it? Connecting with the story behind your food fosters a deeper appreciation for it. Nurture a constructive relationship with food by learning more about it. Get to know the face behind your food. Consider visiting a farmers\u2019 market or joining a Community Supported Agriculture (CSA) program.Introduce new varieties of produce to your family. Do more cooking at home. Shop the perimeter of the grocery store. Question the legitimacy of food \u201cclaims.\u201d Opt for foods in season. When food is grown under the appropriate growing conditions, planting and harvesting is less time intensive, and the overall crop yield is greater. In-season foods are also more nutritious. Studies have found that some crops deliver up to 300 percent more nutrients when grown in season.Choose foods that are produced locally. Food travels an average of 1,500 miles before it reaches your table. Food sold in grocery stores travels 27 times further than food found at farmer\u2019s markets. As food is trucked, shipped and flown around the world, a tremendous amount of fossil fuels are burned, contributing to climate change, acid rain, smog and pollution. Not only is this destructive to the environment, it also results in price inflation.Selecting locally sourced foods is more cost-effective, invests money back into your community and empowers small family farms (one of the most impoverished populations nationwide). Freshness is also guaranteed. Locally-grown produce is allowed to fully ripen on the vine, bush or tree before being picked at the peak of ripeness, typically with less than 24 hours between harvest and market.My recommendation for anyone interested in improving their diet to think about food in terms of \u201ctransparent\u201d rather than \u201cclean.\u201d Choose foods that really are what they say they are. Is your protein bar really a candy bar in disguise? Is the nut-flavored spread on your morning toast only pretending to be made from actual nuts? Could you have purchased all of the ingredients in a food and made it yourself (but didn\u2019t have to, because someone else made it for you)?Food should be a cause for pleasure, not panic. For most people, it is entirely possible to eat more healthfully without living in terror or actively avoiding certain foods altogether. If there is one thing to cut from your diet, it is fear. Reading labels, checking sources and employing mindfulness are all behaviors that can promote a healthier life. Obsessing about ingredients, compulsively scrutinizing food labels and constantly reading about a \u201ccleaner life\u201d are not a part of a healthy lifestyle.For more information on diet changes that will work for you, consult your primary care provider. Looking for more ideas to lead a healthier lifestyle? Read more of our dietitians blogs under our Food for Thought series."},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"2018","item":"https:\/\/share-dev.upmc.com\/2018\/#breadcrumbitem"},{"@type":"ListItem","position":2,"name":"05","item":"https:\/\/share-dev.upmc.com\/2018\/\/05\/#breadcrumbitem"},{"@type":"ListItem","position":3,"name":"Myths and Facts About Clean Eating","item":"https:\/\/share-dev.upmc.com\/2018\/05\/clean-eating-myths-facts\/#breadcrumbitem"}]}]