You might have heard this kind of recommendation from several tips and tricks on the internet. White foods should be avoided! But is that really necessary? Should you avoid milk, plain yogurt, egg whites, potatoes, beans, and even cauliflower too?

The answer is no. Of course, there are some certain “white” foods that needs to be avoided such as the ones that are made from highly processed grains and flours. Several nutrition research has been made about the negative health impacts about consuming too much pies, cookies, cakes, donuts, and other kinds of pastry items. Not to mention, white breads, white pastas, and cereals too.

So the attempt of avoiding white foods is equal to a healthier lifestyle, meeting with a licensed and registered dietitian is still your best bet for you to be coached what to eat and what’s not. With that said, here are some foods that you should consider.

  • Bread
  • Avoid eating white bread and opt for whole “wheat” bread instead. But before putting it in your cart, take a look at its ingredients if it uses “whole wheat flour”. And while you’re at it, check its nutrition facts too and see if it contains how much fiber is there per serving.

  • Pasta
  • Not all pastas are bad for you. Instead of going for traditional white pasta that contains “semolina” or “durum wheat”, choose one that has “whole grain durum wheat” or “organic whole wheat semolina”. And of course, don’t forget for the amount of fiber per serving. Now you can enjoy your favorite pasta meals but more nutritious and healthier.

  • Cereal
  • Cereal is a good alternative if you want to have a quick and healthy meal for breakfast. However, it all boils down on its nutritional contents. Before buying cereal, check its ingredients list and see if it has a “100% whole” wheat, corns, or other kinds of grain.

  • Fiber
  • High amounts of fiber can be obtained if you switch from eating “white” foods to “whole” grain foods. Not to mention, eating plenty of lentils/legumes, veggies and fruits too. In fact, an average person must consume about 25 to 38 grams of fiber each day. So what are you waiting for? Switch from white to whole now!

  • Gluten Free
  • For people who undergo on a gluten-free diet, it’s better to meet with a licensed and registered dietitian first to ensure you are getting the healthiest gluten-free food options for you. They can also guide you in selecting the right amounts of nutrients, and gluten-free carbs for your daily nutritional needs.
  • Remember, checking nutritional labels is very important to help you choose better which is which. So before putting everything in your grocery cart, check the label first. Your body will thank you later.

Leave a comment

Your email address will not be published. Required fields are marked *