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Eating Clean, Feeling Lean: Balancing Benefits with Challenges

02 Oct 2024

Eating Clean, Feeling Lean: Balancing Benefits with Challenges

Lately, the phenomenon of clean eating has been a hot topic, especially among young people. Clean eating is not only good for body health but is also believed to be able to reduce weight, so this is what triggers young people to compete to implement clean eating in order to achieve the ideal body weight. 

Ambwani et al (2020) think that definitions for the culturally trendy “clean” eating phenomenon vary: whereas some characterize it as natural and healthy, others adopt more restrictive, moralizing, and affectively-laden definitions that may reflect disordered eating.

Clean eating is not just about food choices but also about changing perceptions of nutrition and eating habits. Here is an overview of the benefits, challenges, and tips for adopting clean eating based on existing research.

Benefits of Clean Eating

Clean eating has a lot of benefits for humans, some of which include preventing cancer, controlling blood sugar and helping to lose weight. Clean eating is an eating method where people must avoid processed foods, canned foods and foods that are high in fat. According to studies conducted, these foods are foods that can increase the risk of cancer. Eating healthier foods, such as vegetables and fruit that are not overly processed, will increase phytonutrients and antioxidants which can help reduce the risk of cancer. Refined carbohydrate foods such as bread and noodles can increase blood sugar quite significantly. With clean eating, consumption of processed carbohydrates must be replaced with complex carbohydrates such as sweet potatoes and potatoes which can reduce the risk of high blood sugar spikes. By eating clean, the level of calories we eat will be reduced, but the body’s metabolism will be faster in digesting the food eaten, so weight will be reduced. By reducing body weight, this will make the body healthier and reduce the risk of obesity.

The primary benefit of clean eating is overall health improvement. Consuming natural and whole foods provides better nutrition, including vitamins, minerals, fiber, and antioxidants. These nutrients are essential for supporting optimal body function and maintaining energy balance.

Additionally, clean eating has been shown to aid in weight management. Natural foods tend to be lower in calories and saturated fats, which supports efforts to maintain or achieve weight loss in a healthy manner.

Challenges of Clean Eating

Despite its many benefits, clean eating also presents several challenges that need to be addressed. One of the main challenges is the availability and access to natural foods. Not all places provide fresh food options, which can make it difficult for individuals to adhere to this eating pattern. Moreover, for some individuals, the emphasis on consuming only “clean” foods can lead to an unhealthy obsession with dietary purity. Over time, such restrictive practices can lead to disordered eating patterns, where the person’s relationship with food becomes increasingly unhealthy (Dunn & Bratman, 2016).

Additionally, the cost of natural and organic foods are often more expensive compared to processed or non-organic foods. Furthermore, social situations and the impracticality of food preparation can pose challenges in adopting clean eating.

Tips for Clean Eating

To facilitate the transition to clean eating, here are some practical tips:

  1. Choose Whole Foods: Prioritize fresh and minimally processed foods such as fruits, vegetables, whole grains, and proteins without added chemicals.
  2. Read Labels: Pay attention to food labels to avoid added sugars, salts, and preservatives.
  3. Cook at Home: Prepare meals at home using natural ingredients so you can control what goes into your food.
  4. Plan Meals: Plan weekly menus and shop accordingly to make it easier to consume natural foods on a daily basis.
  5. Maintain Consistency: Clean eating is not just a temporary diet but a lifestyle. Maintain consistency in adopting this principle for long-term benefits.

To conclude, clean eating offers numerous health benefits, from improving nutrition intake and weight management to reducing the risk of diseases. However, certain challenges such as accessibility, cost, and practicality still persist in adopting clean eating. To overcome these obstacles, it is recommended to begin by choosing whole foods, paying more attention to food labels, and preparing home-cooked meals. By making a commitment to clean eating and integrating this method to your lifestyle, long-term benefits will surely follow.

 

References:

 

Halodoc. (n.d.). Ini 4 alasan clean eating baik dilakukan. Halodoc. Diakses pada 19 Juni  2024, dari https://www.halodoc.com/artikel/ini-4-alasan-clean-eating-baik-dilakukan