Butter is avoided by some clean eaters, but not by others, while most who eat it suggest it should be organic and grass-fed – attributes that don't change the fact it is high in saturated fat. There is similar inconsistency over sugar.
If you're trying to add some fiber to your diet, or fill yourself up with healthy fats and protein, look no further than almond butter! On top of those health benefits, this amazing treat is also a go-to if you're looking to improve your digestion.
Plain, whole-milk dairy is a clean choice. Clean Dairy Foods: Plain yogurt. Milk.
Not so fast – butter has a few problems, too.
Casein, the protein found in dairy, can be an inflammation trigger for people with gut problems such as leaky gut syndrome, IBS, and autoimmune conditions.
If you are following Intermittent Fasting for religious purposes or you are following a water or dry fast, then any food of any type will break your fast. However, for the purposes that we follow with the Complete Intermittent Fasting Bundle protocols, butter will not break your fast.
For those who can tolerate dairy, cheeses can be a healthy and nutritious source of proteins and healthy fats if consumed in moderation. Cheese is allowed in the clean eating meal plan, but with an asterisk. Processed cheese slices or other packaged foods that contain cheese should be avoided.
Best clean eating protein sources:
Eggs. Fish and shellfish. Game meats. Pork products including bacon.
Eggs. Eggs are many people's go-to 'clean' food, especially among protein hungry or lean dreaming gym goers. However, this is at the top of the list for a reason. Eggs may be one of the unhealthiest foods you can eat.
Sometimes, this can also include some form of salt, but a very small amount of it. Unfortunately, a LOT of the peanut butters out there contain a lot of added (and refined) sugars, added (and uneccesary) oils, and salts, among other unneeded ingredients which make them not a clean peanut butter option.
Sourdough makes the healthy bread list due to its high amounts of antioxidants, prebiotics, fiber, and folate levels. It can be made with whole-wheat flour, which adds more nutritional components like iron.
While keeping that in mind, some of the most commonly used substitutes include coconut oil, coconut butter, olive oil, safflower oil, nut butter, applesauce, yogurt, and dairy free butter.
“Applesauce lends a natural sweetness, as well as extra moisture,” says Poulson. Compared with butter, applesauce is far lower in calories and has no fat; it also adds a few grams of fiber and some potassium. For 1 cup of butter, substitute ½ cup applesauce and a ½ cup oil, she recommends.
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Nutritional Bonus: Potatoes are definitely not empty calories. In fact, they're a good source of vitamins B6 and C, as well as potassium, an essential mineral that helps regulate heart function, blood pressure and nerve and muscle activity.
CHOOSING THE BEST CHEESES FOR CLEAN EATING
Buy actual cheddar, actual havarti, or gouda. There are so many options out there! The safest bet is always the block or wedge. If you can afford organic, that's always the better option, but not essential.
Mayonnaise. Yes, most versions you see on store shelves are anything but clean.
Although white sugar is definitely not viewed as 'clean', honey, maple syrup and juices, which are also sources of free sugars, are usually included and even encouraged by some clean eating gurus.
Here's a list of my favorite, 'clean eating' oils for cooking and dressings: Extra virgin olive oil {EVOO} – note EVOO does have a lower smoke point so I tend to use this more as a salad dressing.
Generally, you won't still be fasting if you are adding butter and coconut oil to your coffee.
Yes, butter is keto-friendly! Since it's especially high in fat and low in carbohydrates compared to other dairy products, you can enjoy any kind of pure butter on a ketogenic or low carb diet.