August 5, 2018

Clean Foods List. 5 Really Clean Foods to Kickstart Your Health.

by
Mark
Nutrition
Clean Foods List. 5 Really Clean Foods to Kickstart Your Health.

Here's a clean foods list compiling the top 10 foods that are easily accessible to everyone. It can be confusing (I still get confused) knowing what's good or bad, so I've listed the best 10 to get you started. Try adding a few of these to your next meal.

Quick contents

  • Why eat clean foods? What's the meaning of clean?
  • The clean food list, top 10. My favourite clean foods that are easy to find, and tasty!
  • Quick round up. Scroll to the bottom to see a quick overview.

Why eat clean foods, and what is the meaning of clean?

No, they're not foods that have been on a hot spin in the washing machine, clean foods are an essential part of maintaining a healthy body or even losing weight. Whatever your goal, you'll certainly feel better for eating cleaner. But what are clean foods then?

In short, they're food that are unprocessed and in the natural raw form. There are various ways you can cook clean foods and make them no longer clean, but the closer they are to their natural state, the more beneficial they are to us.

Many of the foods available today have been highly processed and had stuff added to them such as sugars, preservatives and other chemicals to enhance the taste or make them last longer on the shelf. They can also be highly addictive, and while they're of course OK to eat in moderation, if you're planing to lose weight, then getting rid of them is essential.

The Clean Foods List

There a absolutely loads of clean foods. This is my personal favourite clean foods list because I think it's food that most people have heard of, and are readily available in every supermarket, convenience store and even quick stop petrol station stores, so you shouldn't be too far away from them if you're stuck without.

1. Avocado

an avocado sliced in half on a chopping board with the stone still in the middle.

I've only in the last 12 months started eating avocados. It's a fruit which is packed full of healthy fats and goodness according to Medical News Today.

Just one fifth of an avocado (approx 40 grams) boasts just 64 calories made up of 6 grams of fat, 3.4 grams of carbs, less than a gram of sugar and around 3 grams of fibre. In just a fifth of an avocado! So time that by 5 for a whole one.

They are really filling, most of the calories come from fat. This shouldn't worry you, as your body needs fat to lose fat! (Otherwise it just holds on for dear life).

The best reason I like:

Avocado is so filling! Put just half an avocado on the side of your meal and they seem to really keep you fuller for longer, and they're good for the heart too.

a white bowl that is overflowing with blueberries, they have spilt over on to the surface the bowl sits on.

2. Blueberries

I absolutely love blueberries, and so does my little boy so it's no surprise that they're on my clean foods list! They're jam packed full of health benefits too. They're native to North America but according to the Royal Horticultural Society they're very easy to grow in the UK.

Blueberries are an excellent source of Vitamin K and are a good source of Vitamin C and fibre.

Dieticians say that if you only make one change to your diet, it should be to add this super fruit.

My favourite way to eat them:

Blueberries are just delicious in a hot bowl of rolled oats with Almond Milk. Scatter a handful in for a nice sweet surprise while having your breakfast... although it won't really be a surprise if you put them in there yourself, so have someone else do it.

3. Eggs

Eggs are found in loads of foods! Egg sandwiches, bacon & egg and cakes. In those forms however, and unfortunately, they're not so great.

a close up birds eye view of 18 eggs in their cardboard packagingging. Eggcellent picture.
So many puns about eggs, they just crack me up.

Eggs are a clean food when eaten with a clean diet becuase they pack in healthy fats and protein and they're like a giant vitamin pill in 100% natural packaging!

Egg shell and yolk color can vary, and the color has no relation to egg quality, flavor, nutritive value, cooking characteristics or shell thickness.

A single egg can pack around 13g of protein! There are so many eggcellent facts (I'm so so sorry for the pun, don't judge me) you can find about eggs. The USA alone has around 280 million egg laying hens that each produce around 250-350 eggs a year, with China being the biggest producer of eggs globally.

There are so many ways to cook eggs, my favourite and easiest way is to boil them or make an omelette. Like with the avocado, added to another meal, they fill you up for longer.

Since having 4 eggs for breakfast instead of sugary cereal or toast, I've found that I've not gotten hungry at 11am like I used to. Try it for a week, just a 4 egg omelette every morning (the way Delia Smith descibes to cook them is the best) and see how much fuller you feel for the entire morning.

4. Spinach

green baby spinach leaves in a white bowl
Low calorie, low carb and high in fiber. Good for the digestive system!

Spinach is awesome. Did you ever watch Popeye pour a tin of spinach down his throat and pop out those huge muscles? Well that's what happens... in my mind everytime I eat spinach.

Just looking at those stats on the right... 23 calories for 100grams means I can eat a lot of spinach, and not worry about going over board on the calories.

It's full of nutirients too, which research suggesting one of the biggest benefits is lowering blood pressure. So if if you've had a stressful drive to work... eat some spinach for dinner.

I'm not one for these "cancer-preventing" statements, especially if they've not been proven, but there is significant testing going on to determine whether spinach is able reduce the chances of certain cancers. 

This is to do with kaempferol which is a compound found in spinach. It's an antioxidant linked to a decreased risk of cancer and chronic disease.

How I eat it.

I prefer my spinach raw with either my eggs in the morning, or about half a plate of it, with some salmon fillets and avocado. I'm not posh when it comes to serving it up... just grab a handful and plonk it on the plate!

A bit of fresh lemon juice squeezed over the leaves can be a nice addition during summer.

5. Coffee

This had to be on my list. It's one of the banned foods on the detox that I do, but now I'm not on the detox, you cannot keep me away from coffee!

We're talking fresh coffe here, not the freexe dried stuff that has stuff added to it.

A man holding both hands out cupped and full of coffee beans.
"Yes, you do have big hands, but that's not what I meant when I ordered a 'coffee to go'"

The research on drinking coffee and it's effects on the human body is extensive. Needless to say that coffee does increase your energy levels. It's improves brain function givein you a better memory in the short term, inrease reaction times and cognitive function. It can also help you burn fat by raising your metabolic rate by up to 10%.

If you get the shakes from coffee, then make sure you don't drink any after 4pm, and drinking it late at night can effect your sleep.

Source: NHS - Does coffee cause or prevent heart failure?

How I drink it.

I used to drink it with a gallon of milk, but since I've cut out most of the dairy from my diet, I 've been drinking it black, or with Almond Milk. This is a great tasting subsitute as almond milk has a natural sweetness and healthy fats... and it's so easy to make at home!

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So there we have it - a clean foods list.

Just 5 clean foods that maybe you didn't even realise were clean? Anything that is not processed is considered clean. The more you cook it, mix it with other stuff, and other ingredients or fry it, then less clean it becomes.

I try to think of it like this... would a caveman have eaten it this way? If so, then it's really clean!

  1. Avocados
  2. Blueberries
  3. Eggs
  4. Spinach
  5. Coffee (fresh ground or from the bean)

What's your favourite clean food? Leave a comment below to start a discussion.

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