The Hidden Dangers of 'Clean Eating': Why It's Just Another Restrictive Diet
Many of us are quite familiar with the term "clean eating" and have been led to believe that it is the ultimate solution to healthy eating. However, in reality, clean eating can be quite restrictive and can actually have negative effects on our physical and mental health. So let’s delve deeper into what “clean eating” really means and how, in the end, it is just another restrictive diet. Then we will explore the alternatives to this approach and provide practical tips on how to develop a healthy relationship with food.
What is “Clean Eating?”
"Clean eating" is a term used to describe a dietary approach that emphasizes whole, minimally processed foods, and a reduced intake of processed and refined foods. Clean eating typically involves eating a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats while avoiding foods that are high in added sugars, saturated and trans fats, and artificial ingredients.
While the definition of clean eating can vary depending on the individual or organization using the term, the basic principles include choosing whole, nutrient-dense foods, avoiding processed foods, and limiting added sugars and unhealthy fats. The goal of clean eating is to promote overall health and wellness by nourishing the body with wholesome, natural foods. However, I like to challenge this and say that it has many hidden dangers, and should be approached with caution.
Why Clean Eating Is Just Another Diet
It Promotes Strict Rules
One of the reasons why "clean eating" can be considered just another diet is that it promotes strict rules around what foods are considered "clean" or "unclean." This can create a rigid and dogmatic approach to food, which can lead to feelings of guilt, shame, and anxiety around eating. Additionally, the labeling of certain foods as "clean" or "unclean" can reinforce the idea of food morality, where certain foods are considered good or bad. This can contribute to a black and white mindset around food, which can be harmful to one's relationship with food and body image. Furthermore, the strict rules of clean eating can create a sense of failure and disappointment if one is unable to adhere to them, leading to a negative cycle of disordered eating patterns. Overall, the promotion of strict rules and the labeling of foods as "clean" or "unclean" can contribute to a problematic and unhealthy relationship with food.
It is Restrictive
Clean eating often involves avoiding certain foods or food groups, such as processed foods, refined sugars, and saturated fats. While this approach may seem healthy on the surface, it can be very restrictive and potentially lead to nutrient deficiencies. For example, eliminating all sources of carbohydrates, such as grains or fruits, can lead to a lack of fiber and important vitamins and minerals. Similarly, cutting out all sources of fat can lead to a deficiency in essential fatty acids, which are important for brain function, hormone production, and cell membrane health. Furthermore, focusing too much on what foods are "clean" or "unclean" can lead to a negative relationship with food and a preoccupation with eating only "perfect" foods, which can contribute to disordered eating patterns.
It is Difficult to Sustain
Clean eating can be difficult to sustain long-term due to its strict rules and restrictions. While it may be possible to adhere to clean eating principles for a short period of time, it can be challenging to maintain this way of eating over the long haul. Clean eating often involves cutting out entire food groups or severely limiting the variety of foods consumed, which can lead to feelings of deprivation and boredom with meals. This can make it tempting to fall back into old eating habits and indulge in foods that were previously restricted. Additionally, when clean eating is seen as a short-term "cleanse" or detox, people may feel like they can return to their previous eating habits once the cleanse is over, leading to a cycle of yo-yo dieting. To make dietary changes that are sustainable in the long-term, it's important to focus on creating a healthy, balanced approach to eating that includes a variety of foods and doesn't involve strict rules or restrictions.
It Often Leads to Food Anxiety
Focusing too much on the purity of the foods we eat can lead to food anxiety, which is a psychological condition that causes individuals to feel anxious or stressed about food. This can lead to obsessive behavior around food, including constant thoughts about what to eat or not to eat, and preoccupation with the nutritional content of foods. Food anxiety can also lead to a sense of guilt or shame if one eats something that is not considered "clean" or "healthy." This can contribute to disordered eating patterns, such as binge eating, purging, or restrictive eating. Furthermore, constantly thinking about what we're eating and whether it's "clean" or not can detract from the enjoyment of food and the social aspect of eating. It's important to find a balance between nourishing our bodies with healthy foods and enjoying the pleasures of food without becoming obsessive or anxious about it.
It Can Contribute to Disordered Eating
The strict rules and restrictions of clean eating can contribute to disordered eating patterns such as orthorexia, which is an unhealthy preoccupation with "clean" eating. Orthorexia nervosa is not officially recognized as a clinical diagnosis, but it is an eating disorder characterized by an obsession with eating only foods that are deemed "pure" or "healthy." People with orthorexia may avoid certain foods or food groups, leading to nutrient deficiencies, and may experience anxiety or guilt when they eat something that is not considered "clean." Orthorexia can also interfere with social activities that involve food and can lead to social isolation. The focus on clean eating can start as a desire to be healthy, but it can quickly become an obsession that negatively impacts mental and physical health. It's essential to prioritize satisfaction and listening to the body and to seek professional help if you or someone you know is struggling with disordered eating patterns.
It Doesn’t Necessarily Promote Health
While clean eating emphasizes whole, nutrient-dense foods, it doesn't necessarily guarantee better health outcomes. Health is determined by many factors, including genetics, lifestyle, and environment, and cannot be achieved solely through dietary changes. Additionally, clean eating can sometimes lead to an unhealthy preoccupation with food and body image, which can contribute to disordered eating patterns. Furthermore, clean eating may not provide enough variety in the diet, which can lead to nutrient deficiencies if certain food groups are eliminated.
What to Focus on Instead
Don't fall for the fear-mongering tactics of influencers who preach the idea of eating "perfectly." Instead, take a step towards a healthier relationship with food and your body by implementing these five tips:
Practice intuitive eating: Intuitive eating is an approach to eating that emphasizes tuning in to one's own body signals, including hunger, fullness, and satisfaction, in order to make food choices that are based on one's own needs and preferences. It involves rejecting diet culture and the idea of restrictive eating, and instead, focusing on developing a healthy relationship with food and one's own body. It also involves practicing self-compassion and avoiding guilt or shame associated with food choices.
Focus on balance and variety: Instead of cutting out entire food groups or only eating certain "clean" foods, aim to include a variety of nutrient-dense foods in your diet. This includes fruits, vegetables, whole grains, lean proteins, and healthy fats. This variety also means including foods that you enjoy!
Practice mindful eating: Mindful eating involves paying attention to the experience of eating, including the taste, smell, and texture of the food. It also involves tuning in to your body's sensations and being present in the moment while eating. This can help you develop a deeper appreciation for food and prevent overeating.
Cultivate a positive body image: Instead of focusing on achieving a certain body size or weight, work on accepting and loving your body as it is. This can involve practicing self-care, surrounding yourself with positive influences, and challenging negative thoughts about your body.
Focus on meals that are satisfying: It is important to focus on foods that are satisfying and that make you feel good, rather than rigid rules and restrictions. This can help you to develop a healthier relationship with food. When we eat meals that we enjoy, we are less likely to feel guilty or ashamed about our food choices, which can help reduce stress and anxiety around eating. This can promote a positive cycle of healthy eating behaviors, where we choose foods that nourish our bodies and make us feel good, rather than feeling deprived and unsatisfied with our meals.
While clean eating may seem like a healthy approach to eating, it can actually have negative effects on our physical and mental health. The strict rules, restrictions, and labeling of foods as "clean" or "unclean" can contribute to a problematic and unhealthy relationship with food, leading to disordered eating patterns and food anxiety. Instead of focusing on "clean eating," we should strive to create a healthy, balanced approach to eating that includes a variety of foods and doesn't involve strict rules or restrictions. By listening to our bodies and honoring our satisfaction, we can develop a positive relationship with food and enjoy the many pleasures that it brings to our lives.
If you want to learn more about intuitive eating and how it can help you recover from years of food anxiety and restrictive eating, check out the group coaching program, Freedom From Dieting.
