Diet myths debunked: Unraveling the facts about clean eating
In the realm of diet trends, clean eating has gained significant popularity, with proponents praising its potential benefits for physical health, such as increased energy, glowing skin, and weight loss. However, a closer look reveals that an overly rigid approach to clean eating may have unintended consequences for mental health.
Clean eating, a diet concept that shuns refined, processed foods, artificial ingredients, and focuses on whole, natural foods, is often associated with health benefits. Yet, excessive adherence to clean eating diets, particularly those that are calorie- or nutrient-restrictive, can have potential negative mental health effects.
Research indicates that such restrictive diets may increase the severity of depressive symptoms. A large study analysing nearly 29,000 adults found that individuals following low-calorie or nutrient-restricted diets reported higher levels of depressive symptoms compared to those not on such diets [1][3]. Men following these diets may experience even more pronounced effects, including higher somatic symptom scores and increased cognitive-affective symptoms [1][3].
This suggests that strict dieting without adequate nutrient intake can negatively impact mood and overall mental well-being. One expert highlighted that focusing heavily on calorie restriction rather than balanced nutrient intake often leads to these mental health declines; in contrast, adopting balanced eating habits that include fruits, vegetables, whole grains, healthy fats, and lean proteins tends to improve mood and mental health over time [3].
It's important to note that a person can eat healthful foods without labeling them as "clean" foods. A healthful eating plate, according to Harvard University, consists of a variety of colorful fruits and veggies, healthy oils, whole-grain breads, pasta, and brown rice, protein sources, and limited servings of milk or juice.
While clean eating aims to promote physical health, an overly rigid or restrictive approach may inadvertently contribute to poorer mental health outcomes, particularly depressive symptoms. Tailored dietary recommendations that consider individual nutritional needs and avoid excessive restriction are important to prevent these negative effects [1][3].
Moreover, it's crucial to be aware of the potential dangers of orthorexia nervosa, a fixation on righteous eating that can fall under the banner of clean eating diets. This condition can lead to unhealthy behaviours, isolation, and a harmful attitude towards eating. Excessive worry and focus on finding the cleanest foods can take the enjoyment out of eating and put stress on a person when they eat.
In conclusion, while clean eating may offer physical health benefits, it's essential to approach it with a balanced perspective. Focusing instead on fresh, flavorful eating that is primarily comprised of whole foods, but not overly restrictive, is more likely to provide long-term results. After all, a healthy diet is not just about what we eat, but also about enjoying our meals and maintaining a positive relationship with food.
- Clean eating, which advocates for whole, natural foods and shuns refined, processed foods and artificial ingredients, is often linked to health benefits.
- However, overly rigid adherence to clean eating diets, especially calorie- or nutrient-restrictive ones, could have adverse effects on mental health.
- Research indicates that such restrictive diets may exacerbate depressive symptoms, with men possibly experiencing more pronounced effects.
- A focus on calorie restriction rather than balanced nutrient intake often leads to mental health declines, while adopting balanced eating habits tends to improve mood and mental health over time.
- A healthful eating plate, as suggested by Harvard University, consists of a variety of colorful fruits and veggies, healthy oils, whole-grain breads, pasta, and brown rice, protein sources, and limited servings of milk or juice.
- Tailored dietary recommendations that consider individual nutritional needs and avoid excessive restriction are crucial to prevent the negative effects on mental health associated with overly restrictive clean eating diets.
- It is also important to be wary of orthorexia nervosa, a fixation on righteous eating that can be linked to clean eating diets, as it can result in unhealthy behaviours, isolation, and a harmful attitude towards eating.
