“Some” White After Labor Day is Okay!


By: Nikki Nies white-foods

Refined sugar and bread give the white food group a bad rap, but there are many white colored foods that are worth mentioning.  While the color white’s not technically part of the rainbow, it’s still a color that shouldn’t be ignored!

Unfortunately there’s this generalization that all carbs are bad for you.  Yes, cookies, cake, ice cream and sweetened beverages should be consumed in moderation as their nutritional value is limited, they’re easy to overeat and aren’t filling.  The body processes refined grains quickly through the body, feeling hungry soon after.

In replacement, adding more “smart carbs” into daily meals will help you forget those cravings.  Smart carbs, you ask? Yes! The human body needs carbohydrates for basic bodily function, as it’s the main source of energy.  Smart carbohydrates include fruits, vegetables, legumes, whole grains and low fat dairy products.

The difference between the carbs that are recommended in moderate amounts and the smart carbs is within the processing and amount of fiber.  Most refined carbs have been stripped of their bran, which is the most fibrous part of the whole grain.

However moderation of all white foods isn’t completely needed.  There are some white foods, such as cauliflower, shallot, leeks, garlic, onions, white turnips, parsnips, kohlrabi, white corn, mushrooms and turnips that are great natural, unprocessed white colored foods.  The alium group–garlic, shallots, leeks and onions are all sulfur rich foods.  This means they help blood circulation, anti inflammatory, diuretic and antibiotic properties.  It’s recommended to eat at least one high allium food a day.

Additional great white foods include tilapia, halibut, whitefish, cod, haddock, milk, tofu , buttermilk, yogurt, and cottage cheeese, but we’ll talk about those at a later date!

Next time you’re restocking your pantry, make sure to grab some onions, garlic and mushrooms! They’ll keep you fuller longer, help you meet your fiber needs and slow absorption, I swear!

Photo Credit: Calorie Count

Sources:http://www.webmd.com/diet/features/truth-about-white-foods

http://www.boston.com/lifestyle/health/blog/nutrition/2013/11/5_white_foods_that_should_be_o.html

http://www.foodandwine.com/slideshows/white-foods/1

http://www.parenting.com/gallery/10-white-foods-for-picky-eaters

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