Hey there,

I first heard about “clean eating” a year or so ago from an Instagram post of a fitness influencer. I didn’t know what it meant but I assumed it had something to do with eating well and staying healthy. I’ve been curious about what it actually means and what science says about it. So this week, I explored the concept of “clean eating” and what I found surprised me.

The term emerged in the early 1990s in the body building community to mean eating a high protein diet and restricting carbs. Over time, it evolved into a lifestyle focused on eating whole, unprocessed or minimally processed foods and avoiding entire food groups like dairy, gluten and grains. It became widely popularized by celebrities and social media influencers from the 2010s to today.

The question of whether to eat clean or not doesn’t have a straightforward answer and here are three reasons why:

First, the term “clean eating” isn’t officially defined or regulated. There’s no scientific or legal definition. This means the idea is highly individualized. While this flexibility helps some people eat healthier, it has also led others into highly restrictive and potentially harmful diets.

For example, the Keto diet restricts carbs, and the Paleo diet restricts whole grains, dairy, and legumes. These are food groups that provide nutrients our bodies need. Cutting them out completely could lead to deficiencies.

Second, there aren’t studies to compare “clean eating” vs “standard eating” (or anything of sorts). And because there’s no one definition of clean eating, researchers can’t test it consistently. Everyone interprets it differently.

Third, the studies that do exist show mixed outcomes. On one hand, clean eating is associated with making healthier choices. On the other hand, it’s linked to higher dietary restraints, eating disorders and rigid food related attitudes.

Despite all this, most people gravitate toward clean eating because they want clarity around what to eat and want to feel more in control of their health. We all want to feel like we’re eating what’s good for our bodies and this is a completely understandable and positive goal.

A major part of clean eating, which emphasizes whole foods and minimal processed foods, is supported by science. Eating more whole foods is a great way to support your health.

The problem arises when clean eating becomes restrictive or encourages a “good food vs bad food” mindset. This kind of thinking can make eating feel stressful instead of nourishing or enjoyable.

So how do you think about eating in a way that is healthy, and sustainable without falling into extremes?

Here are three ideas:

1. Focus on balanced meals.

Your body needs carbs for energy, protein for muscle repair, and fats to absorb essential vitamins. All of these are necessary for proper bodily functions. When choosing foods, you can follow an 80/20 rule. About 80% whole foods and 20% processed foods.

2. Avoid drastic changes in your diet.

Instead of cutting sugar or bread entirely, start by reducing the amount. If you add two tablespoons of sugar to your cereal, try reducing it to one. If you usually eat four slices of bread for breakfast, try two. Then shift your focus to adding more whole foods rather than restricting yourself.

3. Build a healthy relationship with food.

Rarely will any single food have a measurable negative effect on you, especially when consumed moderately. High-carb or highly processed foods are not necessarily “bad.” They only become an issue when they are the only foods in your diet. Try to see all foods as tools for survival, enjoyment, and energy.

Clean eating isn’t inherently good or bad. It’s a concept that can be helpful or harmful depending on how you interpret it. Instead of strict food rules, aim for balance, flexibility, and awareness. When the focus is on nourishing your body without extremes, healthy eating becomes more sustainable and a lot more enjoyable.

I’m curious to know, what’s one food rule you used to follow or are currently following, that you wished more people spoke about? Hit reply and tell me!

Take care,

Maame.