“Calories don’t count”, “Honey and molasses aren’t sugar” and three other clean eating myths. Don’t fall for these–get the facts instead!
These can all be positive things:
- Seeking out lots of whole and minimally processed foods
- Reading ingredient lists
- Cooking more from scratch
- Thinking about where your food comes from
But somewhere along the way, “clean eating” has become a sort of shorthand for this way of life.
There’s no shortage of opinions about which foods are good for you and which aren’t, but one label has emerged that’s become shorthand for healthy among all kinds of eaters: “clean”.
“Clean” seems to imply some kind of official stamp of approval from…just who, I don’t know. Because “clean” doesn’t actually have an official definition. And frankly, “clean” has a lot of issues, like these:
It’s January, and that means lots of people talking about diets–and lots of posts and Pins about “clean eating”. I don’t love the term “clean eating”, but I love the intentions behind it: to eat more food that’s close to its original form and fewer ultra-processed foods and artificial ingredients.
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Clean eating” (just like “healthy eating”) is a fuzzy term to be sure, and I’ve seen a lot of interpretations on it. Some are totally reasonable. But there’s also plenty of misinformation floating around. Here are the five clean eating myths I hear the most–and the facts:
Clean Eating Myth #1: All non-organic food is a GMO.
I’m not going to wade into the debate on whether GMOs are bad for us or not, but this is important: Just because a food is non-organic doesn’t mean it’s a GMO.
According to the Non-GMO Project, these foods have a higher chance of being GMO:
- alfalfa
- canola
- corn
- papaya
- soy
- sugar beets
- yellow summer squash
- zucchini
- animal products (because of GMO ingredients in the feed)
- ingredients (such as corn syrup) made from corn, soy, and sugar beets that are used in processed foods
But that leaves a whole lot of other whole foods that aren’t GMO.
- Dry beans and nuts aren’t GMO, even if they’re not grown organically.
- Conventional strawberries and lettuce greens aren’t GMO.
- New varieties of fruit like apples are created by cross-breeding but they’re not GMO.
If you want to avoid GMO, buy organic or look for the non-GMO verified seal, but don’t be afraid to eat conventional foods.
Clean Eating Myth #2: Calories don’t count when you’re eating “clean”.
I once saw this comment on Facebook: “You won’t gain weight if you eat clean”.
Say what?
Yes, 100 calories of flaxseed is of higher nutritional quality than 100 calories of soda–and it’s true that the body may be more apt to store calories from sugar as fat. But it’s inaccurate to say that calories are meaningless if your diet is highly nutritious.
If some people find it easier to maintain their weight on a less processed diet, my hunch is that they’re simply more satisfied thanks to a higher intake of fiber and filling foods like water-rich fruits and vegetables. Cutting back on hyper-sweet processed foods may also dull some cravings, which could help stabilize weight. But believe me, you can still gain weight eating “clean”. I did!
Clean Eating Myth #3: Honey, maple syrup, and molasses aren’t sugar.
I see so many recipes that claim “no sugar” but contain honey, maple syrup, or molasses. These are all forms of sugar.
Though you may prefer to use them because of how they taste or because you believe they’re not as processed as regular table sugar, you should know the facts: When these sweeteners hit your intestines, they break down into glucose and fructose, just like table sugar does.
Blackstrap molasses does contain some iron–but like all sweeteners, it should be used in small amounts. So when you hear advice about limiting added sugar, remember that not only goes for white sugar and high fructose corn syrup, but also honey, maple syrup, and molasses too.
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Clean Eating Myth #4: “Clean” means dairy-free and gluten-free.
People who need or want to avoid gluten and dairy have a ton of recipes to choose from right now. Yet there seems to be an implication that foods and recipes that are gluten-free or dairy-free are somehow better for all of us.
There is no reason to avoid gluten unless you have celiac disease or gluten sensitivity. Ditto for dairy–avoid it if you have to or want to.
But don’t be fooled into thinking a cake recipe is healthy because it’s touted as gluten-free or dairy-free. And a diet that includes gluten and dairy can still be very healthy.
Clean Eating Myth #5: “Clean” equals “healthy”.
I have to chuckle at the recipes for “Healthy Chocolate Fudge” and “Healthy Cookie Dough Ice Cream”. Just because something contains “clean” ingredients doesn’t make it a healthy, everyday food (read The Trap of Clean Eating Treats).
If you want to eat “clean”, eat the kind of diet that’s been shown in research to be good for the body:
- lots of fresh fruits and vegetables (whether they’re organic or not)
- foods like nuts and seeds
- avocados and olive oil
- beans and lentils
- whole grains
Save those clean eating treats as occasional desserts, as you would regular fudge or ice cream.
Such a good post, Sally. Also, love the site mini makeover.
Thanks Katie!
Love this. Thank you so much for posting and putting it so eloquently! Great timing as I posted something on this myself today as it really bugs me too! (I run a kids’ cooking school in London). The media have a role to play in creating this “movement” but I am always cautious about advice by 20 somethings on what not to eat (clean eating seems to be too much of what NOT to eat) that aren’t nutritionists, and worried to see that we are demonising food and teaching this to our children so that food is no longer “fun”. Food isn’t black and white always – we know what to do and it’s not rocket science (ie less sugar and processed foods) but lots of “clean” eating recipes are full of sugar (dates, maple syrup) and fats (coconut oil, nut butters) even if they are from natural sources. We need to cook healthy food at home and demonstrate healthy eating habits to our children by eating a variety of food, not cutting out food groups, and relax a little when they (and we) have the “bad” stuff. In the UK it’s in all the papers today as there is a programme on TV tonight about debunking the “clean” eating myth which is going to feature Deliciously Ella that you might want to look at online tomorrow.
Thanks Nicole. You are so right that food isn’t black and white–and it should be enjoyable! Do you know the name of the program about clean eating? I’d love to check it out.
Well said, Sally. Thank you for all that you do to help clarify misinformation. There is plenty out there!!!!
Thanks Julia!
Great post! Seems some of the “clean eating” trend is going the same way as the low-fat trend went…no fat, but tons of sugar & calories, etc Now for clean-eating, no processed food, but tons of sugar or other things that should be limited. I suppose we all wish there was magic that would make chocolate fudge brownies a “health” food – but we have to live in reality. Your post is a good reminder of that. Thank you!
Thanks Sarah. I well remember all those fat-free foods loaded with sugar! I think you’re right that it’s wishful thinking that by replacing a few ingredients we can suddenly make fudge and ice cream “healthy”. I also think those recipes get the most attention on social media so more people create them. Thanks for your comment!
Great post, Sallly! I would also like to add a 6th myth…your body does a pretty great job “cleansing” all the toxins out of the body all on it’s own (i.e. liver, kidneys, GI) so no need to go on a “cleanse”! I’m a pediatric dietitian and have to battle this not only from my patients (families), but even more so from all of my medical colleagues! Anyway, I loved this post and will be sure to share it. I want you to know that your website/blog has become a smart phrase of mine when providing nutrition education for my families! Keep up the great work! I not only support your efforts as a fellow professional, but as a Mom! Thank you!
Megan
Thank you Megan! I love hearing from other RDs and I’m so glad you enjoy my blog. 🙂
Fantastic post, Sally! I completely agree and appreciate your well written post to clear up misinformation.
Great post Sally! I really dislike how clean eating insinuates that everything else is “dirty.” These myths are so on point.
Thanks Jessica! Glad you liked the post and thanks for your support.
Hey! Did you see our recent report on clean labels? It should be of interest to people who want to eat clean! https://cspinet.org/resource/clean-labels-report
Myth #2 really resonated with me! I have some clients that have said that before. While eating clean is certainly better macros are macros to a certain degree and if you are eating more than you should you can definitely put on some pounds.
Very true…..There is a lot of difference between healthy and clean.Such a great post.We also have a site which provide you information about healthy eating.For more information please visit to our site.
I know this post is a couple of years old, but I just ran across it and couldn’t agree more–indeed, I quoted from it in a post of my own today. There’s so much misinformation out there about what to eat and what not to eat, and there’s so little solid common sense in the mix. Your site is helping to fill that void. We can enjoy food and eat well, all at the same time.
Thanks Debi!