Diet fads never seem to disappear. Just as one eating plan becomes popular, another diet will swoop in (advocating the opposite advice) and take its place. So, it wouldn’t be unreasonable for you to assume that clean eating was just another fad!
However, clean eating is slightly different from the wacky restrictive diets of modern-day living. Instead, it’s a way of eating that stresses the quality of food rather than how much or when you eat.
In truth, clean eating is not a novel idea. Long before processed foods, pesticides, hormones, and genetically modified organisms, humans ate food directly from the source with minimal processing.
High-quality, whole, and ideally organic foods should replace those sprayed with pesticides, modified, or manufactured in large factories.
The highly processed meals that fill the shelves of your local grocery store are packed with calories, added sugars, and substances that only scientists can pronounce, yet they are deficient in many essential nutrients. Obesity, poor energy levels, an increased risk of diabetes, heart disease, and, in some cases, cancer have all been linked to these foods.
Clean eating nourishes your body with nutritious foods and provides your body with an abundance of vitamins, healthy fats, and high-quality protein, boosting heart and brain health, aiding in weight control, creating a stronger immune system, and raising energy levels, among other benefits.
The central tenets of eating clean encourage you to avoid overly processed snack meals, sweets, and other packaged foods and eat more whole foods — such as fruits and vegetables, lean proteins, whole grains, and healthy fats. CBD, an extract from hemp that may be taken in a variety of ways, can optimize a clean diet.
In this article, we’ll discuss what clean eating is and how you can eat cleanly. We’ll also show you how to incorporate CBD into your diet in a fun and rewarding way enabling you to get valuable cannabinoids into your system.
What is Clean Eating?
Eating clean has nothing to do with whether food is clean or dirty. It implies eating real foods high in nutrients, minimally processed and as near to their natural state as possible.
Choosing ethically sourced and sustainable foods is also an essential aspect of clean eating.
How to eat clean
Eat more fruit and vegetables
Fruits and vegetables are unquestionably healthy and are perfect for clean eating because they can be eaten raw soon after being picked and washed.
They’re high in fiber, vitamins, minerals, and phytochemicals, which help fight inflammation and protect your cells from damage.
Several studies have linked a diet high in fruits and vegetables to a lower risk of cancer and heart disease. Choosing organic produce can help you take clean eating to the next level by lowering pesticide exposure and improving your health.
Some effortless ways to add extra fruits and veggies to your diet:
- Make your salads as vibrant and colorful as possible by using at least one colorful ingredient.
- In addition to greens, try to eat three different veggies.
- Garnish your meals with chopped apples, berries, and citrus fruit slices.
- Wash and chop your vegetables, then toss them with olive oil and herbs in a container in the refrigerator for easy access.
Limit processed food
Processed foods counter a clean eating lifestyle since they have been altered from their natural state. Most processed foods have lost some fiber and minerals while gaining sugar, chemicals, or other substances.
Furthermore, processed foods have been related to inflammation and a higher risk of heart disease. Even if no harmful substances are added to these products, they still lack many nutrients that whole foods bring.
Eliminate processed carbohydrates
Refined carbohydrates are highly processed foods that are simple to consume in excess while providing little nutritional benefit. Studies have linked refined carbohydrate intake to inflammation, insulin resistance, fatty liver, and obesity.
Whole grains, which include more minerals and fiber, may lower inflammation, and promote improved gut health. In one study of 2,834 adults, those who ate predominantly whole grains were less likely to be overweight than those who ate mainly processed grains.
Choose the least processed grains, such as sprouted grain bread and steel-cut oats, if you eat grains. Avoid ready-to-eat cereals, white bread, and other processed carbohydrates.
Avoid all forms of added sugar.
If you’re attempting to eat clean, it’s critical to avoid added sugar. Sometimes this is easier said than done since sugar is so ubiquitous these days—and can even be included in meals that don’t taste overly sweet, such as sauces and condiments.
Fructose is abundant in table sugar and high-fructose corn syrup. According to research, this molecule may play a role in obesity, diabetes, fatty liver disease, and cancer, among other health issues.
Depending on your state of health, you can eat modest amounts of natural sugar, such as honey or maple syrup, on occasion while eating clean.
If you have diabetes, metabolic syndrome, or other health difficulties, you should avoid concentrated sugar, including those derived from natural sources.
Furthermore, even natural sugar sources have relatively little nutritional benefit. Consume foods in their natural, unsweetened state for genuinely clean eating.
I appreciate the sweetness of fruit and the subtle flavors of nuts and other whole foods.
Minimize your alcohol consumption
Alcohol is produced by combining yeast with crushed grains, fruits, or vegetables and fermenting the combination. The moderate use of some forms of alcohol, notably wine, may benefit your heart health.
However, it has been shown that excessive alcohol use promotes inflammation and may lead to various health issues such as liver disease, digestive difficulties, and increased belly fat. It’s therefore advisable to eliminate or reduce your alcohol use when pursuing a clean eating regimen.
Substitute vegetables in recipes
You can improve your health by substituting vegetables for refined grains in recipes. Cauliflower, for example, may be finely diced to resemble rice, mashed to resemble potatoes, or used to make pizza crust.
Furthermore, spaghetti squash is a natural substitute for pasta because it splits into long, thin strands after cooking. Zucchini also makes excellent noodles.
Make water your primary beverage
Water is the most natural and healthiest liquid you can consume.
Water helps keep you hydrated and may also assist you in maintaining a healthy weight. It has no additives, sugars, or artificial sweeteners and is the cleanest beverage available.
Furthermore, drinks with a high sugar content have been repeatedly related to diabetes, obesity, and other disorders.
Choose food from ethically raised animals
Clean eating entails choosing food from ethically raised animals and fresh, unprocessed foods. Animals are frequently raised on overcrowded, dirty factory farms.
Antibiotics are often provided to the animals to avoid infection, while hormones like estrogen and testosterone are injected to boost growth and development. Furthermore, most cattle on commercial farms are given grains rather than their natural grass diet.
According to research, grass-fed beef has more anti-inflammatory omega-3 fats and antioxidants than grain-fed cattle. Factory farms also produce a large quantity of waste, which raises environmental problems.
Humanely reared beef is frequently beneficial for your health and the environment.
Including CBD in a healthy diet
Cannabinoids have established a reputation in the health and wellness sphere. Everyone from athletes to stay-at-home moms is increasingly interested in utilizing CBD to boost their health.
Furthermore, some evidence shows that clinical endocannabinoid insufficiency (or CECD) may cause everything from irritable bowel syndrome to chronic pain, migraines, and depression. This is reason enough to investigate natural ways to integrate CBD and other cannabinoids into many people’s diets.
The most straightforward strategy to include more cannabinoids in your diet is to consume CBD.
As a result of its positive impact on the way the body works by helping to modulate mood and hunger, CBD can be a valuable supplement to keep us on track with our healthy eating habits.
Consuming CBD regularly has been demonstrated to be beneficial when starting a new, nutrient-dense diet. CBD energizes us, reduces anxiety, and restores equilibrium to the body. This is critical when sticking to a healthy food plan because balance and moderation are key.
CBD is a food-friendly substance that can enhance your culinary experience while also providing health benefits (If you want to learn more about cooking with CBD, click here.)
Clean Diet Recipe Ideas
CBD infused Guacamole
Mexican food is famous for its delicious condiments, but Guacamole is unquestionably the king of all dips used for side and main courses. Avocado’s major component is fat, making it an excellent base to infuse your CBD oil.
- 3 medium ripe avocados, peeled, halved, and seeded
- 1 tbsp lime juice
- 1/2 tsp kosher salt
- 1/2 tsp ground cumin
- 1/4 tsp ground cayenne pepper
- 1/2 medium onion, finely diced
- 2 small tomatoes, seeded and diced
- 1 large garlic clove, minced
- 1 tbsp fresh cilantro leaves, chopped
- 1/2 jalapeno pepper, finely chopped
- Place the avocados in a mortar or dish and crush them with a fork or pestle.
- Combine the salt, cumin, garlic, cayenne pepper, cilantro, onion, jalapeño, tomatoes, and lime juice in a mixing bowl. Add in your full-spectrum CBD oil and stir to blend.
- Cover the bowl and set it aside for 2 hours before serving the Guacamole.
CBD Leek and Zucchini Soup
Make this delicious, healthy vegetable soup for an additional dose of greens. Stir in cooked rice, quinoa, or chickpeas to add extra fiber.
- 2 tbsp olive oil (extra-virgin)
- 1 garlic clove, finely chopped
- 2 medium trimmed and thinly sliced leeks
- 1/2 tsp salt
- 4 cups vegetable stock (low sodium)
- 1 1/2 cups frozen peas thawed
- 2 medium zucchinis, cut into 1-inch pieces
- 10 curly kale leaves, stems removed
- 1/2 cup fresh parsley, leaves only
- 1/2 cup fresh basil, leaves only
- 1/4 tsp CBD oil per serving
To serve, use crusty toast or cooked rice, quinoa, or chickpeas (optional)
- Over medium heat, heat oil in a large saucepan. Add leeks, garlic, and salt. Cook, stir until softened.
- Add the vegetable stock and bring to a boil.
- Add zucchini and peas. Leave to simmer for 3 minutes (covered)
- Stir in kale and simmer, covered, until the zucchini is tender.
- Remove soup from heat and stir in basil and parsley.
- Leave uncovered to cool and then puree with an immersion blender or in a regular blender in batches until smooth.
- Return blended soup to the pan and warm over low heat to serve. Pour into individual bowls and stir 1/4 tsp CBD oil into each.
Serve with optional accompaniments of your choosing.
Time to go clean & green
Fresh, nutrient-dense, and minimally processed foods are the hallmarks of clean eating. A clean diet and the addition of CBD will optimize your health (making you feel better) and teach you to enjoy the natural flavors of foods.
Moreover, clean eating empowers you to reclaim control over what you put into your body.
DISCLAIMER: THIS ARTICLE DOES NOT PROVIDE MEDICAL ADVICE
The information, including but not limited to text, images, graphics, and other material contained in this article, is for informational and educational purposes, solely intended to be used as a self-help tool. No information in this article or on this website is intended to substitute for professional medical advice, treatment, or diagnosis. Always seek guidance and advice from a qualified healthcare provider before undertaking a new health care regimen