White Foods: Nutrient rich or nutrient deficient

 

An ample amount of nutrients can be obtained by adding a diversity of colours to your diet. Processed and refined, white foods generally refer to foods that are white in color. Several of the white foods come from ultra-processed sources, such as refined grains and sugars, and can be easily replaced with more nutritious alternatives, including whole grains, fruits, and vegetables. Meanwhile, many white foods are highly nutritious and can be used to support weight loss.  Instead, it’s best to focus on consuming whole, minimally processed foods and practicing moderation when consuming those that are less nutrient-dense. The difference between refined white foods and their healthier counterparts is the processing and fiber.

Natural, unprocessed white foods, such as onions, garlic, mushrooms, cauliflower, white beans, and tofu are some examples of good white foods:

Good White Foods:

    White Onion & Garlic contains phytochemicals that help in the reduction of risk of stomach, colon, and rectal cancers. They both have been long recognized for their antimicrobial properties. They contain allicin and allinin, which may help improve blood pressure and lower total and LDL cholesterol levels. Add raw or cooked onions and garlic to salads, soups, and dressings. For maximum health benefits, eat raw garlic.

      Mushrooms are a great source of fiber. They’re low in calories, sodium, fat, and cholesterol and a great source of riboflavin, vitamin D, and selenium, which may help prevent coronary heart disease by lowering inflammation, increasing blood flow, and decreasing oxidative stress. Mushroom's unique texture and nutritional value make them a great meat substitute. Serve grilled as a side dish or in soups, sandwiches, or salads.

Cauliflower belongs to a group called cruciferous vegetables. These vegetables boast a sulfur-containing phytochemical that’s thought to reduce the risk of certain cancers, like prostate and lung cancer. Try cauliflower roasted in the oven.

White beans are packed with protein and soluble fiber, helps lower your cholesterol levels by decreasing its absorption, helps in weight loss, and controls blood sugar levels. Beans can promote the growth of healthy gut bacteria, helping with digestion. They are a good source of protein and are rich in magnesium, potassium, and iron. Toss them in salads and soups or puree them to make hummus.

Tofu: Made from soybeans, tofu has been associated with a decrease in cancer risk. A serving of tofu contains 17 grams of protein, making it a great meat substitute. Replacing meat with tofu can help decrease your intake of cholesterol and saturated fat, which can help lower your risk of heart disease. Try using fermented soy products such as nato, miso, or tempeh as the fermentation process increases digestibility and nutrient absorption. Extra-firm tofu can be stir-fried, baked, or grilled.

Bad White Foods

“Bad white foods” are devoid of nutrition, and will cause undesirable weight gain. Indeed, foods like white bread, white rice, and processed desserts are no match for whole-grain bread, brown rice, and whole fruit. Here are some examples:

White bread is made from refined flour which means the germ and bran of the grain are removed along with most of the fiber, vitamins, and minerals during the milling process. This results in a rich carbohydrate product but lacks other important nutrients like fiber and protein. A higher intake of white bread is associated with weight gain, which may be partially due to its reduced nutritional value.

White Pasta is similar to white bread; it is also made from refined flour that contains fewer total nutrients than the unrefined one. Interestingly, white pasta has not been shown to increase weight in the same way white bread does provide you are eating it alongside a diet comprising other nutritious foods. It can be easy to eat too much at once, which may contribute to excess calorie intake and subsequent weight gain.

White rice is not inherently bad or unhealthy food, but it does not contain many nutrients apart from carbohydrates and calories. The absence of fiber and protein also makes it very easy to over-consume white rice, which may contribute to weight gain or blood sugar imbalances. It is the most common staple in India across all regions. White rice lacks fiber, protein, vitamins, and minerals. White rice is not a bad food unless consumed in large quantities. However, it doesn’t provide any vital nutrients except simple glucose.

White sugar provides ‘empty calories in the form of simple glucose and no other nutrients. Simple glucose gets absorbed in the bloodstream very quickly and raises blood sugar that leads to glucose intolerance, obesity, type 2 diabetes, heart diseases, some forms of cancer, non-alcoholic fatty liver disease, depression, dementia, increases the risk of dental caries (tooth decay) among others. Apart from table sugar, brown sugar, honey, high fructose corn syrup, jelly, and maple syrup are also part of the white sugar group. 

 

White Salt- Excess salt intake is associated with a variety of negative health effects, including an increased risk of heart disease, stroke, obesity, and kidney disease. Reduce salt intake from more processed sources, such as canned foods, condiments, and prepackaged meals, many of which also likely contain other white foods prohibited on the diet. People are often unaware of the amount of salt they consume. In many countries, most salt comes from processed foods (e.g. ready meals; processed meats such as bacon, ham; cheese; and salty snacks) or from foods consumed frequently in large amounts (e.g. bread). Some food manufacturers are reformulating recipes to reduce the sodium content of their products, and people should be encouraged to check nutrition labels to see how much sodium is in a product before purchasing or consuming it.

Most white foods are unhealthy, as many have been heavily processed, are high in carbohydrates, and contain fewer nutrients than their more colorful counterparts. Thus, by removing the white foods from your plate, you are said to set yourself up for a more nutritious diet that promotes weight loss and restores blood sugar balance. No food is absolutely good or bad. However, there is ample evidence that refined versions of foods are producing more harm than good. Additionally, a healthy dietary habit considers the number of foods too. The golden rule to lead a healthier lifestyle is based on moderation, mostly eating healthy and enjoying white foods or junk occasionally.

White, refined foods can be part of a healthy diet, but moderation is key