Don’t eat the SCRAPs: a simple rule for clean eating

It’s the new year, which means the majority of the developed world is thinking about cleaning up their diet. Here’s a simple rule:

Avoid foods with any of these in the first three ingredients: Sugar, Corn products, Refined flour, And Potatoes. “Don’t eat the SCRAPs.”

Almost every type of junk food or empty calories fails this test, and almost every nutritious food passes it.

But how can I tell?

What qualifies as “sugar”: any type of syrup (maple, corn, rice, malt, etc.), honey, agave nectar, maltose, sucrose, etc.

What qualifies as “corn products”: anything with “corn” in the name that isn’t actual whole corn kernels (e.g., corn flour, corn starch, corn meal, corn protein, etc.)

What qualifies as “refined flour”: anything that says “flour” without the word “whole” in front of it (e.g., some healthy breads list “organic wheat flour”)

What qualifies as “potatoes”: easy, anything with “potato” in the name (e.g., potato starch, potato starch, etc.)

Real life example: the first three ingredients of Cheerios are ✅ whole grain oats, ❌ corn starch, ❌ sugar, so Cheerios fails the SCRAP test.

Surprising fails

Lots of “healthy” foods fail the SCRAP test. This is intentional: most of them are empty carbs masquerading as health foods. Some examples:

• Most “whole grain” cereals: Sugar or corn products
• Even unsweetened cereals: Corn starch as a binder
• Many “whole wheat” or “multi-grain” bread: Refined flour or sugar usually sneaks in
• Most veggie burgers: Corn or potato starch
• Veggie straws: Usually potato or corn based
• Most granola: Sugar in top three
• Many protein bars: Sugar or corn syrup
• Most “healthy” crackers: Refined flour
• Many “light” salad dressings: Sugar
• Most baked beans: Sugar (duh)
• Many pasta sauces: Sugar, yet again
• “Low-fat” products: Often add sugar to compensate

Too extreme? Tweak it.

If SCRAP is too extreme for you, then let me suggest some alterations to make it easier:

• Allow potatoes. If you just can’t live without potatoes, then go with the SCARF test (Sugar, Corn products, And Refined Flour). “Don’t SCARF it down” or something.
• Only look at the first two ingredients instead of the the first three. Some whole grain breads or granola bars have sugar as the third ingredient, for example.
• Give yourself a cheat day. One day a week, anything goes. Or a cheat meal if you don’t need a whole day.
• Restaurants are fair game. If you’re eating at a restaurant (like the kind with a waiter/waitress), the SCRAP test doesn’t apply.
• Ignore condiments/sauces. If a sauce has sugar in the top three ingredients, but the overall dish (including the sauce) doesn’t, then you’re fine.
• Birthdays and holidays are fair game. This one should probably go without saying, right?

Make it your own however you need to so that it’s sustainable. Just don’t eat the SCRAPs!