Apart from the odd floret of cauliflower, the white foods that once had a welcome place on our plates are now lucky to make it near our shopping carts. What has turned us so sour on flour, sugar, pasta, rice and potatoes? To be honest, there's no monumental body of evidence that these foods are essential to our diets. Many of them are highly refined and stripped of nutritional value. This is where the campaign against white foods began, and it is rooted in fact. But it's high time that we clear up the myth that white foods are sabotaging our waistlines or even to blame for obesity! Read on to find out which white foods are worthy and which are best to ditch.
You may be familiar with the idea that you should fill your plate with the most colorful foods available; these foods typically contain high amounts of antioxidants and exceptional nutritional value. Take this rule to heart, however, and you could fool yourself into thinking that Kool-Aid and rainbow-hued Skittles deserve a regular place in our diet. A similar mindset has taken over our self-imposed ban on white foods. What started as a helpful suggestion has turned into an across-the-board absolute. Truth be told, there are positive and negative sides to white foods. Understanding them has a lot to do with quantity and quality.
Let's look at the negatives first. It's certain that Americans are hooked on sugar: we consume 2-3 pounds each week! Nutritionally, our bodies don't need these extreme amounts, and extra sugar is stored as fat. But making a positive change in your diet isn't as simple as switching to brown sugar, which is nutritionally similar, or artificial sweeteners, which maybe even more harmful. Instead, try smaller servings of sugar or experiment with agave or maple syrup. White flour also gets a bad rap, since much of the white flour that we consume today has a high glycemic index (that is, it causes a blood sugar spike) and little nutrition. Where flour is concerned, whole grain flours provide greater health benefits. White rice also has a high glycemic index. Many brands of white rice are fortified with additional vitamins and minerals, but a better option would be to cook with brown rice, which is essentially white rice that has retained its nutritious outer bran.
Of course, there are positives. Potatoes can be wonderful sources of B vitamins, as well as potassium, magnesium and iron, and they're very filling. Keep the skins for the added benefit of extra fiber, but avoid topping with too much sour cream or butter. Pasta is an energizing carbohydrate for athletes and can be a healthy part of our regular diet. Just be wary about portion size and, again, limit the rich extras like bechamel sauce and cheese. Other white foods that are important to keep in your diet include white beans, garlic, mushrooms and onions.
Realize that no foods need to be forbidden, regardless of the color. There are few hard and fast rules when it comes to dieting because our dietary needs are unique to our bodies. You may choose to limit your intake of highly-processed white foods or replace them with versions that are more nutrient-dense, like brown rice, sweet potatoes and whole wheat pasta. All in all, diet is about balance and you can stay healthy with white foods in your diet. Simply arm yourself with nutritional knowledge and eat your sugar, white flour, rice and pasta in moderation.
