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What is the concept of “Eat clean”? Benefits of following an eat clean diet and how to eat clean

Clean eating is a dietary approach that emphasizes consuming unprocessed, whole foods and minimizing the intake of packaged and processed foods. So, what are the benefits of clean eating and how can one adopt a clean eating lifestyle? Let's explore what clean eating is all about and discover some interesting tips and information related to this healthy eating plan through our section "Kitchen Hacks" at Điện máy XANH.

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13 October, 2023

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1 What is Eat Clean?

Eat clean is a popular and long-standing eating regimen that only uses natural, unprocessed foods without any artificial ingredients or additives.

This also means that the eat clean diet avoids packaged foods and pre-processed meals, instead opting for the absorption of nutrients from natural foods to provide clean energy for the body.

2 Benefits of the Eat Clean Diet

Many people choose to follow the eat clean diet because of the numerous notable benefits it provides for their health. These benefits include:

Provides energy for the body

Properly adhering to the eat clean diet helps the body obtain an adequate energy supply, enabling you to work and study more effectively. For example, increased levels of iron and B vitamins enhance the activity of cells to fulfill their inherent functions.

Moreover, this diet also supports the regulation of blood sugar levels and prevents post-meal spikes. In fact, many experts recommend having a balanced breakfast to sustain the body’s energy until the next meal.

Good for cardiovascular health

High blood pressure is a common condition that can lead to heart attacks, heart failure, and strokes. Research suggests that up to 80% of diagnosed cases of stroke and heart disease can be linked to a healthy lifestyle, including increased physical activity and a clean diet.

Therefore, using foods that follow the eat clean regimen contributes to reducing blood pressure and maintaining a healthy cardiovascular system. Specifically, this diet often:

Includes whole grains, fruits, and vegetables.
Prefers low-fat or fat-free dairy products, plant-based oils, fish, and poultry.
Restricts consumption of saturated and trans fats.
Avoids processed meats.
Increases the intake of fiber-rich foods, protein, vitamins, and minerals.

Reduces the risk of cancer

Most of the foods in the eat clean diet contain high levels of antioxidants, which help minimize the risk of certain types of cancer. For instance, a study in 2014 demonstrated that consuming more fruits can reduce the risk of colorectal cancer.

Furthermore, experts indicate that a diet rich in vegetables, fruits, and foods high in fiber can also reduce the risk of prostate and liver cancers.

Phytochemical compounds, such as lycopene, beta-carotene, resveratrol, quercetin, found in fruits, vegetables, whole grains, and herbs, have strong antioxidant properties that effectively protect against cancer.

Improves mental well-being

Consuming high amounts of refined carbohydrates, especially those with added sugars (like white bread, desserts, and sugary drinks), can lead to fatigue and depression.

Therefore, using plant-based whole foods such as fruits, vegetables, and whole grains, which naturally have low sugar content, can reduce these symptoms.

Improves gut health

Whole grains contain a wide range of beneficial bacteria that play an important role in the digestion and metabolism process. Some strains of bacteria also contribute to the production of vitamin B and short-chain fatty acids.

If the eat clean diet is followed with a sufficient intake of fiber-containing foods (such as whole grains, legumes, fruits, and vegetables) and supplemented with prebiotics (from foods like garlic, onions, bananas, etc.), it will enhance the health of the colon and prevent colon and rectal cancers.

Improves memory

The eat clean diet can help maintain cognitive abilities and enhance brain health. This diet contains foods rich in vitamin E, vitamin C, antioxidants, as well as polyphenols and flavonoids. These compounds are known to prevent memory loss and cognitive decline.

Aids in weight loss

Weight loss and weight management are crucial in reducing the risk of chronic diseases. In fact, conditions such as obesity can contribute to common health problems like type 2 diabetes, heart disease, low bone density, and some types of cancer.

The eat clean diet combines various wholesome foods (such as fruits, vegetables, legumes) and typically has lower calorie content compared to processed foods, supporting effective weight loss. Furthermore, the diet’s emphasis on fiber-rich foods helps control appetite and weight more effectively.

Supports diabetes management

The eat clean diet has various benefits for individuals with diabetes, such as maintaining stable blood sugar levels, cholesterol control, weight management, and reducing the risk of diabetes-related complications.

However, when choosing foods, individuals with diabetes should avoid foods with high sugar content and limit added sugars or sweeteners in their meals. This also applies to avoiding foods with high fat content, such as deep-fried dishes.

Strengthens bone and dental health

The eat clean diet can help improve dental and bone health by providing adequate magnesium and calcium. These minerals contribute to strong teeth and bones while reducing associated problems.

Some foods that are good for bone and dental health in the eat clean diet include low-fat dairy products, salmon, green leafy vegetables, almonds, whole grains, and plant-based milk sources. Additionally, foods rich in magnesium are beneficial for dental and bone health.

Improves sleep quality

Sleep apnea is a condition when the airway becomes blocked during sleep, often found in individuals who are overweight, drink alcohol regularly, or have an unhealthy diet.

Applying the eat clean diet minimizes alcohol consumption and reduces or eliminates sleep apnea symptoms effectively, leading to improved sleep quality.

Improves children’s health

Children often imitate the eating habits of the adults around them. A study conducted in 2018 showed that children who frequently shared family meals with healthy eating habits displayed significant improvements in their health.

3 How to Eat Clean

In general, the eat clean diet has certain characteristics when it comes to eating habits:

Eat lots of fruits and vegetables

The eat clean diet is rich in fruits and vegetables. This food group contains a high amount of fiber, plant compounds, vitamins, and minerals that have anti-inflammatory properties and support healthy cell functioning.

Multiple studies have shown that eating fruits and vegetables can reduce the risk of heart diseases and certain cancers. With the eat clean diet, it’s recommended to wash and consume the produce as soon as possible after harvesting to maximize nutrient absorption.

Moreover, organic produce is preferred to avoid exposure to pesticides and provide better nutritional value.

Limit processed foods

The eat clean diet avoids or minimizes the consumption of processed foods. Most of these foods have reduced nutritional value due to the loss of essential nutrients and fiber, often replaced with added sugars and other chemical additives.

Several studies have linked processed foods to inflammation and increased risks of heart disease. As a result, it’s crucial to be mindful of consuming these types of foods and opt for whole food alternatives instead.

Read labels carefully

In addition to choosing fresh, whole foods in the eat clean diet, you can also incorporate packaged products such as nuts, meats, and other healthy foods, depending on your location and sourcing conditions.

It’s essential to read the labels on product packaging, looking out for preservatives, added sugars, or any suspicious ingredients that may not be beneficial for your health.