What is it called when you only eat unprocessed foods?

While most Americans consume diets high in ultra-processed foods, many people deliberately choose to focus on eating whole, unprocessed foods. This dietary practice, though often referred to by several names, centers on consuming foods in or near their natural state.

Quick Summary

This article explores the terminology for eating only unprocessed foods, detailing the 'whole foods diet' and 'clean eating.' It examines the principles, health benefits, and potential drawbacks of this dietary approach.

Key Points

• Term Confusion: The practice is commonly called a 'whole foods diet' or 'clean eating,' though variations exist with differing levels of flexibility.

• Whole vs. Clean: The whole foods diet is a flexible, long-term lifestyle focusing on minimally processed foods, whereas clean eating can sometimes be more restrictive and is associated with a 'good vs. bad food' mentality.

• High Nutrient Density: Unprocessed foods are rich in vitamins, minerals, fiber, and antioxidants, delivering more nutrients per calorie than their processed counterparts.

• Health Benefits: Eating this way can lead to improved heart health, better weight management, regulated blood sugar, and a healthier gut microbiome.

• Avoiding Extremism: An overly rigid interpretation can lead to orthorexia nervosa, so a balanced, non-obsessive approach is recommended for long-term health.

• Simple Implementation: Transitioning can be managed by making small, gradual swaps toward whole foods, reading labels, and cooking more at home.

Unpacking the Terminology: Whole Foods and Clean Eating

When you only eat unprocessed foods, the dietary practice is most commonly called a "whole foods diet" or "clean eating". While the core principle is the same—prioritizing foods as close to their natural state as possible—the terms have slightly different connotations and levels of rigidity.

A whole foods diet is a broad, sustainable approach centered on eating natural, minimally processed foods, and it has no strict rules. It is a way of life rather than a short-term program and encourages filling your plate with fruits, vegetables, whole grains, and lean proteins. This approach aligns closely with general healthy eating guidelines recommended by many health organizations.

Clean eating, by contrast, emerged as a trend with a similar focus on whole, minimally processed foods. However, it can sometimes be associated with a more rigid, restrictive mentality that demonizes certain food groups like grains, dairy, or sugar entirely. This can, in extreme cases, lead to disordered eating patterns known as orthorexia nervosa. It is important to distinguish between simply choosing whole foods for their health benefits and developing an unhealthy fixation on the "cleanliness" of food.

What are Whole and Minimally Processed Foods?

Understanding what constitutes a whole or minimally processed food is key to adopting this eating style. A spectrum of processing exists, with some processed foods being acceptable while ultra-processed ones are typically avoided.

• Whole Foods: Fruits, vegetables, legumes, nuts, seeds, and fresh eggs are all examples of foods in their whole state.
• Minimally Processed Foods: These are whole foods that have been slightly altered for convenience or safety without fundamentally changing their nutritional value. Examples include washed and bagged spinach, pre-cut vegetables, frozen fruits and vegetables without added sweeteners, and pasteurized milk.

Benefits of Eating Unprocessed Foods

Adopting a diet based on whole, unprocessed foods can offer numerous health benefits, supported by research.

• High Nutrient Density: Unprocessed foods are packed with essential vitamins, minerals, fiber, and antioxidants that are often lost during industrial processing.
• Supports Heart Health: A diet rich in natural foods can help reduce inflammation, lower cholesterol levels, and improve blood pressure, all major risk factors for heart disease.
• Aids in Weight Management: Whole foods are more satiating due to their high fiber and water content, which can naturally help control calorie intake. Studies have shown that people on unprocessed diets consume fewer calories than those on ultra-processed diets.
• Boosts Gut Health: Fiber from whole plant foods acts as a prebiotic, fueling beneficial gut bacteria and supporting overall digestive health.
• Stabilizes Blood Sugar: The high fiber content in unprocessed foods slows down the absorption of sugar, preventing energy spikes and crashes.

Comparison Table: Whole Foods Diet vs. Clean Eating

Aspect	Whole Foods Diet	Clean Eating (Traditional Interpretation)
Primary Goal	Prioritize natural, nutrient-dense foods.	Consume foods as close to their natural state as possible.
Guiding Principle	Focus on inclusion, adding more whole foods.	Focus on elimination, avoiding additives, sugar, and preservatives.
Level of Rigidity	Flexible, a long-term lifestyle choice.	Can range from balanced to very restrictive, depending on the interpretation.
Approach	Based on balance and moderation.	Can become associated with "good" vs. "bad" food morality.
Food Inclusion	All food groups, including minimally processed animal products and dairy.	Often involves specific exclusions like dairy, gluten, or all forms of processed sugar.
Associated Risk	Low risk, generally aligned with dietary guidelines.	Higher risk of developing orthorexia if taken to extremes.

Practical Tips for Adopting an Unprocessed Food Diet

Transitioning from a diet heavy in processed foods to one of mostly whole foods is a gradual process.

1. Shop the perimeter of the grocery store: This is where you'll typically find fresh produce, meat, dairy, and seafood, which are generally whole or minimally processed.
2. Read ingredient lists: If an item is packaged, choose products with short, simple ingredient lists that contain recognizable whole-food ingredients.
3. Cook more at home: Home cooking gives you full control over the ingredients, allowing you to avoid hidden sugars, excessive sodium, and additives found in restaurant meals and packaged foods.
4. Embrace batch cooking: Prepare larger portions of meals or ingredients on one day to have healthy, ready-to-eat options throughout the week.
5. Start with small swaps: Instead of cutting out everything at once, gradually replace processed items. For instance, swap store-bought salad dressing for a simple homemade vinaigrette, or replace sugary breakfast cereal with oatmeal topped with fruit.

Conclusion

What you call it depends on your perspective—a whole foods diet for a balanced approach, or clean eating for a more focused interpretation. Regardless of the label, centering your diet around unprocessed foods means enjoying nutrient-dense, natural ingredients. It's a path toward better overall health, weight management, and disease prevention, provided the approach remains flexible and balanced. The key is focusing on nourishing your body with wholesome food rather than fixating on rigid restrictions, and enjoying the delicious, natural flavors along the way.

Explore wholesome, unprocessed food recipes to help kickstart your journey toward better eating habits.

Frequently Asked Questions

What is the difference between a whole foods diet and clean eating?

A whole foods diet is a broad, flexible approach to eating natural, minimally processed foods, viewing it as a long-term lifestyle change. Clean eating, while starting with similar principles, can sometimes involve more restrictive rules and an unhealthy focus on 'purity,' which can lead to disordered eating patterns.

Are frozen fruits and vegetables considered unprocessed?

Frozen fruits and vegetables are considered minimally processed foods. As long as they are frozen without added sugars, syrups, or preservatives, they retain their nutritional value and are a healthy component of an unprocessed diet.

What are some examples of unprocessed foods?

Examples include fresh fruits and vegetables, whole grains (like brown rice and oats), legumes (beans, lentils), nuts and seeds, and fresh animal products like eggs, fish, and grass-fed meat.

Is it realistic to eat only unprocessed foods?

While it is beneficial to prioritize whole foods, eating 100% unprocessed foods is not necessary and can be difficult to sustain. A healthy and realistic approach involves making gradual, informed choices to increase your intake of whole foods while enjoying other items in moderation.

Does eating unprocessed foods help with weight loss?

Yes, eating unprocessed foods can help with weight loss because they are naturally higher in fiber and lower in calories compared to ultra-processed foods. This leads to increased satiety, reducing overall calorie intake.

Can I eat cheese and dairy on an unprocessed foods diet?

Yes, many people who follow an unprocessed diet include minimally processed dairy products like cheese and plain yogurt. The key is choosing options that do not contain added sugars or excessive additives.

What is the main benefit of eating unprocessed foods?

The main benefit is improved health due to a higher intake of essential nutrients like fiber, vitamins, and antioxidants, and a reduced intake of unhealthy additions like high-fructose corn syrup, trans fats, and sodium.