10 Surprising Health Benefits of Eating Clean

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You’ve probably heard that eating a clean, whole food diet is good for you. But did you know just how life-changing the benefits of clean eating can be? When you ditch the processed junk and switch to nutritious whole foods like fresh fruits and vegetables, lean proteins, and whole grains, you’ll feel the difference in your body and mind almost immediately. Your energy levels will skyrocket, your mood will brighten, and you may even shed a few pounds without really trying. The perks of eating clean go way beyond fitting into your skinny jeans. A whole food diet can help reduce your risk of disease, strengthen your immune system, improve your sleep, and add years to your life. If that’s not motivation enough to give up the chips and cookies, we don’t know what is. Read on to discover 10 of the most surprising health benefits of eating clean. Your body and mind will thank you.

What Does “Eating Clean” Mean?

So what exactly does “eating clean” mean? Simply put, it means choosing real, whole foods instead of processed junk. Things like:

Lean proteins

like chicken, fish, eggs, and beans. These provide the building blocks your body needs to repair cells and make new ones.

Lots of fresh fruits and veggies

Aim for 5-9 servings per day. They’re packed with vitamins, minerals, fiber, and antioxidants to keep you healthy. Some easy options:

-Apples, bananas, berries – whatever’s in season.

-Baby carrots, cucumbers, cherry tomatoes – perfect for snacking.

-Broccoli, spinach, kale – add to salads, pasta, or stir fries.

Whole grains

Choose grains that still have their fiber-rich bran and germ like brown rice, quinoa, and oats. Skip refined grains like white bread and pasta.

Healthy fats

Not all fats are bad. Focus on nutritious unsaturated fats like olive oil, nuts, and avocados. Limit saturated fats from red meat and full-fat dairy products.

Stay hydrated

Drink plenty of water and unsweetened beverages to stay hydrated, feel energized, and help your body function properly. Limit sugary drinks, juice, and soda.

Eating clean is really about getting back to basics. Choose real, wholesome ingredients over processed junk, watch your portion sizes, and make healthy habits a priority. Your body will thank you, and you’ll feel better than ever.

Clean Eating Provides More Energy

Eating clean provides your body with the fuel it needs to power through your day. When you consume whole foods high in nutrients, you’ll have more sustainable energy and improved mental clarity.

Better blood sugar control

Refined carbs and sugar cause spikes and crashes in blood sugar that zap your energy. Clean foods like fiber-rich veggies, whole grains, and lean proteins help maintain steady blood sugar so you feel energized for hours.

Improved gut health

Your gut bacteria thrive on fiber from whole plant foods. A healthy gut means better absorption and utilization of nutrients for energy. Try adding prebiotic and probiotic foods like bananas, oats, yogurt or kimchi to your diet.

Reduced inflammation

Processed and fried foods promote inflammation in the body which leads to fatigue and brain fog. Anti-inflammatory clean foods like wild salmon, turmeric, broccoli and leafy greens improve energy levels and mental focus.


Even mild dehydration can drain your energy. Aim for 6-8 glasses of clean, filtered water per day. For extra hydration, add cucumber, lemon or berries. Staying properly hydrated provides lubrication for your joints and organs and helps nutrients and oxygen flow throughout your body.

By fueling your body with nutritious whole foods and staying hydrated, you’ll gain a natural vitality and zest for life. Eating clean is self-care that provides sustainable energy so you can be your best self each and every day. Focus on real food, move your body, limit distractions and be fully present – these are the keys to abundant health and happiness.

Clean Eating Can Help You Lose Weight

Eating clean, whole foods is one of the best ways to lose weight in a sustainable way. When you cut out processed foods and focus on nutritious whole foods, you’ll start dropping pounds before you know it.

Reduce cravings

Choosing unrefined, minimally processed foods helps reduce cravings. Clean foods are packed with fiber, protein, and healthy fats that keep you feeling full and satisfied. When you’re not hungry, you’re less likely to crave junk food or overeat. Some good options include:

  • Legumes like beans, lentils, and chickpeas
  • Non-starchy veggies
  • Nuts and seeds
  • Whole grains like oats, quinoa, and brown rice

Burn more calories

Clean, unprocessed foods require more energy to digest. Known as the thermic effect of food, this can increase your metabolism by up to 30% after eating. Since clean foods are more difficult for your body to break down, you end up burning more calories after the meal. Some examples of clean foods with a high thermic effect include:

  • Eggs
  • Leafy green vegetables
  • Lean proteins like fish, chicken, and yogurt

Reduce inflammation

Chronic inflammation in the body is linked to weight gain and obesity. Clean eating helps reduce inflammation by limiting inflammatory foods like sugar, refined carbs, and processed vegetable oils. Anti-inflammatory clean foods include:

  • Fatty fish high in omega-3s like salmon
  • Turmeric or curcumin supplements
  • Ginger
  • Green tea

By focusing on whole foods, watching your portion sizes, and being more mindful about what and how much you’re eating, clean eating can help you achieve a healthy weight loss of 1-2 pounds per week. Make a plan to incorporate more clean, unprocessed foods into your diet and you’ll be dropping pounds in no time!

Eating Clean May Reduce Inflammation

Eating clean may help reduce inflammation in your body. Inflammation is your body’s natural response to injury or infection. However, chronic inflammation that lasts for long periods of time can be harmful and lead to health issues like heart disease, diabetes, and autoimmune disorders.

A clean diet focuses on whole, unprocessed anti-inflammatory foods that can help lower inflammation in your body. Some of the top anti-inflammatory foods to incorporate into your clean diet include:

  • Turmeric and ginger: These spices contain compounds like curcumin and gingerol that act as natural anti-inflammatories. Add them to stir fries, smoothies, oatmeal, or tea.
  • Fatty fish: Salmon, sardines, and trout are high in omega-3 fatty acids which help reduce inflammation. Aim for 2-3 servings of fatty fish per week.
  • Leafy greens: Spinach, kale, swiss chard, and arugula contain antioxidants that combat inflammation. Have a salad with leafy greens daily or add them to smoothies.
  • Berries: Blueberries, strawberries, and blackberries are packed with anthocyanins and other antioxidants with anti-inflammatory effects. Have a cup of berries for a snack, in yogurt or on oatmeal.
  • Broths: Chicken broth, bone broth and vegetable broth provide collagen, gelatin and nutrients that can help heal your gut lining and reduce inflammation. Have a cup of broth daily as a snack or use in place of water when cooking grains and legumes.
  • Healthy fats: Olive oil, avocados, and nuts like almonds and walnuts provide healthy fats that reduce inflammation. Use olive oil for salads and cooking, and have half an avocado or a small handful of nuts daily.

An anti-inflammatory clean diet, along with exercise, adequate sleep, and stress management can help lower chronic inflammation and support better health and wellness. Focusing on whole foods, lean proteins, lots of produce and healthy fats at each meal is the key to reducing inflammation through diet. Within a few weeks of eating clean, you may start to notice decreased joint pain, improved digestion, clearer skin and thinking, stabilized mood, and increased energy.

Clean Eating Can Lower Your Risk of Chronic Diseases

Eating clean, whole foods is one of the best things you can do for your long term health. When you cut out processed junk and eat real foods, you significantly lower your risk of developing many chronic diseases.

Heart Disease

Eating a diet high in saturated fat, trans fat, and cholesterol can raise your blood pressure and LDL or “bad” cholesterol, increasing your risk of heart disease over time. By eating clean, you avoid these harmful fats and eat more foods that are good for your heart like fish, nuts, seeds, olive oil, and avocados. You’ll also get more fiber from whole grains, fruits and vegetables which helps lower cholesterol.

Type 2 Diabetes

Diets high in sugar, refined carbs, and processed foods are strongly linked to developing type 2 diabetes. Clean eating focuses on complex carbs, lean proteins, and healthy fats which helps keep blood sugar stable and reduces diabetes risk. Losing excess weight, which often happens when you start eating clean, can also help prevent or manage diabetes.


A diet high in processed and red meats, excess sugar, and unhealthy fats may contribute to cancer development and growth. Clean eating promotes a plant-rich diet with lots of cancer-fighting compounds like antioxidants that can help prevent cell damage. Key foods include leafy greens, cruciferous veggies, berries, and citrus fruits.

Eating a balanced diet centered around whole foods, watching your portion sizes and staying hydrated are some of the best ways to lower your risk of disease and feel your best. The benefits of clean eating go far beyond just losing a few pounds. You’ll gain energy, improve your mood and sleep better too. Making the switch to clean eating can have significant impacts on both your short and long term health. Every bite counts, so do your best and enjoy the journey to better health, one delicious clean meal at a time!


So there you have it, 10 compelling reasons to make the switch to eating clean. You owe it to yourself and your loved ones to make health a priority. When you eat real, whole foods and avoid processed junk, you feel better today and reduce your disease risk long-term. It’s really that simple. What are you waiting for? Head to the grocery store and stock up on fresh fruits and vegetables, whole grains, lean proteins. Your body and mind will thank you for providing the fuel it needs to function at its best. Eating clean is not about perfection or following a strict set of rules. It’s about progress, not perfection. Start small by adding one new healthy habit each week. Before you know it, you’ll be well on your way to discovering your most vibrant, energized, and healthy self. The benefits of eating clean are life-changing. Why not find out for yourself? You’ve got nothing to lose and everything to gain.

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